Diet for patients with high blood pressure

Article written by Doctor of Emergency Department - Vinmec Phu Quoc International General Hospital.

Hypertension (BP) accounts for a high proportion of cardiovascular diseases. According to the World Health Organization, the prevalence of hypertension accounts for 3 - 18% of the world population. In Vietnam, according to a survey of the Institute of Cardiology (2008), the rate of hypertension is 25.1% in people > 25 years old. Hypertension is responsible for 7.1 million deaths/year, accounting for 4.5% of the global disease burden.

Hypertension is a condition in which blood pressure is higher than normal. Hypertension occurs when systolic blood pressure is ≥ 140 mmHg and/or diastolic blood pressure is ≥ 90 mmHg.

Grading according to the number of BP: Based on the classification of WHO/ISH 1999, 2005 & JNC VI, VII, the recommendation of the Vietnam Heart Association on the classification of hypertension.
Classification of hypertension according to the number of blood pressure:

Limit hypertension, maintain target blood pressure and help stabilize blood pressure (target blood pressure should be < 130/80 mmHg and be tolerated by patients as prescribed by the Vietnam Heart Association. Male). Minimize cardiovascular risk such as: myocardial infarction, cerebrovascular accident, ...

The recommended diet in the treatment of hypertension is a diet that provides enough energy, vitamins and minerals, low in sodium, rich in potassium, rich in fiber, and reduces the amount of saturated fatty acids and total fat. Encourage the use of a nutritious diet to help control hypertension (DASH diet), which encourages a lot of green vegetables, ripe fruits, and low-fat dairy products.
Energy needs: 30-35 Kcal/kg body weight/day. Protein: 15 - < 20% of total energy. Lipids: 20 - 25% of total energy.

Encourage the eating of foods rich in fiber: Brown rice, brown rice, eat a lot of green vegetables, ripe fruits. Should eat ripe fruit in pieces/slices, not juicing/grinding or squeezing to increase fiber. Should eat foods rich in omega 3 fatty acids: Salmon, mackerel, ... Do not eat fat, animal organs, processed products: Canned fish, salted meat, pickled cucumbers, braised dishes, rim, salt, sauces, salty sauces,... Do not drink alcoholic beverages: Beer, wine,...

Berries
Blueberries and strawberries contain antioxidant compounds called anthocyanins, a type of flavonoid.
Banana
Bananas are rich in potassium, a mineral that plays an important role in controlling hypertension. One medium-sized banana contains about 422 mg of potassium.
According to the American Heart Association, potassium reduces the effects of sodium and reduces pressure in the walls of blood vessels. Adults should tolerate 4,700 mg of potassium per day.
Beets
Drinking beetroot juice can lower blood pressure. In 2015, researchers reported that drinking beetroot juice could help lower blood pressure in people with hypertension who drank 250 ml. Researchers noticed some positive effects within 24 hours.
In this study, people who drank 1 cup of beet juice per day had an average drop in blood pressure of about 8/4 mm Hg. For many people, this change has brought their blood pressure within the normal range. On average, a single blood pressure medication lowers levels by 9/5 mm Hg.
Dark chocolate
Research has proven, this sweet food can lower blood pressure. A review of 15 trials found that cocoa-rich chocolate reduced blood pressure in people with hypertension or prehypertension.
Choosing high-quality chocolate that contains at least 70% cocoa and using an adequate amount of about 30g of chocolate per day can help increase the effect.
Watermelon
Watermelon contains an amino acid called citrulline, which can help control high blood pressure. Citrulline helps the body produce nitric oxide which relaxes blood vessels and encourages flexibility of the arteries. These effects help with blood circulation, which can reduce high blood pressure.
In one study, adults with obesity and prehypertension or mild hypertension who took watermelon extract showed decreased blood pressure in the ankles and brachial arteries.
Kiwi
Researchers compared the effects of apples and kiwis on people with high blood pressure. They found that eating 3 kiwis per day for 8 weeks significantly reduced both systolic and diastolic blood pressure compared to eating 1 apple per day for the same period.
Kiwi is also rich in vitamin C, which can significantly improve blood pressure readings in people who consume about 500 mg of the vitamin daily for about 8 weeks.
Oats
Oats contain a type of fiber called beta-glucan, which can lower blood cholesterol levels. Beta-glucan may also lower blood pressure according to some studies.
A review of 28 trials concluded that eating foods rich in beta-glucan fiber can lower systolic and diastolic blood pressure.
Green vegetables
Green leafy vegetables are rich in nitrates, which help control blood pressure. Some studies show that eating 1-2 nitrate-rich vegetables per day can lower blood pressure for up to 24 hours. Examples of greens include:
Cabbage.
Cabbage.
Dill.
Kale.
Lettuce.
Broccoli.
Spinach.
Rainbow cabbage.
Garlic .
Garlic is a natural antibiotic and antifungal food. Garlic's main active ingredient is allicin for its related health benefits. Some studies show that garlic increases the body's production of nitric oxide, which helps smooth muscles relax and blood vessels dilate. These changes can lower blood pressure.
One study reported that garlic extract reduced systolic and diastolic blood pressure in hypertensive subjects. Garlic can enhance the flavor of many savory meals, including stir-fries, soups, and omelets.
Lentils and other beans
Lentils are a staple of many diets around the world due to being an excellent vegetarian source of protein and fiber. In 2014, researchers who studied the effects of a diet rich in legumes on rats reported reduced levels of blood pressure and cholesterol. A total of 30% of the rat's diet consisted of peas, lentils and chickpeas.
Lentils can be used for many dishes. Many people use them as a vegetarian alternative to minced beef or eat with salads, stews and soups.
Fermented foods
Fermented foods are rich in probiotics, which are beneficial bacteria that play an important role in maintaining gut health. Eating probiotics may have little effect on high blood pressure. However, researchers reported more enhanced effects when study participants included increased gut bacteria abundance, which produces at least 100 million colonic colony units per day. Fermented foods to add to the diet include:
Natural yogurt.
Kimchi.
Ginseng mushroom.
Apple Cider Vinegar.
Natural yogurt
The American Heart Association has announced that yogurt can reduce the risk of high blood pressure in women.
Researchers found that middle-aged women who consumed 5 or more servings of yogurt per week for 18-30 months had a 20% lower risk of developing high blood pressure compared to women of a rare similar age. while eating yogurt.
Unsweetened yogurt, such as natural or Greek yogurt, tends to have more benefits. Enjoy them with fruit, nuts, or seeds for a healthy snack or dessert.
Cinnamon
Cinnamon can also help lower blood pressure in the short term. An analysis of 3 studies found that cinnamon reduced systolic blood pressure by 5.39 mmHg and diastolic blood pressure by 2.6 mm Hg. However, we need more research to prove this benefit.
Pistachios (Pistachios)
Pistachios are healthy nuts that can lower blood pressure. An unofficial report of a study suggested that adding pistachios to a moderate-fat diet could lower blood pressure. Other studies have found that other nuts like almonds have a similar effect.

While some foods can lower blood pressure, others can cause a significant increase in blood pressure. People can prevent or aid in treating high blood pressure by avoiding the following foods:
Salt: Sodium can raise blood pressure significantly. According to the results of a review from 2013, reducing salt intake to less than 4.4 grams per day significantly reduced systolic and diastolic blood pressure. Caffeine: The caffeine in coffee, tea, and energy drinks can cause a spike in blood pressure. A review of 5 trials found that drinking 2 cups of strong coffee can increase systolic and diastolic blood pressure for 3 hours after drinking. However, these findings do not prove that coffee increases blood pressure or the risk of cardiovascular disease in the long term.
Alcohol: Moderate consumption of red wine may have certain health benefits, but a larger intake of alcohol can cause an increase in blood pressure. High alcohol use also increases the risk of heart failure, stroke, cancer, and obesity.
If you have high blood pressure, follow a suitable diet as above. Or if you have symptoms of high blood pressure, you should go to reputable centers/hospitals for examination. Cardiovascular Center is one of the leading centers of Vinmec Times City International General Hospital, the team of experts of the Cardiology Center includes Professors, PhDs, Specialist 2 doctors, Masters. experienced, has great reputation in the field of medical treatment, surgery, interventional cardiac catheterization and application of advanced techniques in the diagnosis and treatment of cardiovascular diseases. In particular, the Center has modern equipment, on par with the most prestigious hospitals in the world. In addition, the center has a comprehensive cooperation program with Cardiology Institute - Bach Mai Hospital, Cardiology Department of Hanoi Medical University, Paris Descartes University - Georges Pompidou Hospital (France), University of Pennsylvania (France), University of Pennsylvania (France), University of Pennsylvania (France). USA),...