What should people with high blood pressure eat?

The article is professionally consulted by Master, Doctor Tran Hong Nhat - Interventional Cardiologist - Cardiovascular Center - Vinmec Central Park International General Hospital. The doctor has more than 10 years of experience in examining and treating interventional cardiovascular diseases.

In the treatment of hypertension, proper nutrition is an important factor, contributing to the effectiveness of treatment. Therefore, nutrition for people with hypertension is also a current concern.

Along with medication, proper nutrition also plays a role in good blood pressure control. Therefore, in the diet of hypertensive patients, it is advisable to reduce foods containing fat and salt, and limit the intake of alcoholic beverages such as wine and beer.
Specifically in the daily menu, it should be noted to ensure:
Protein: From 0.8 g to 1 g of protein per kg of weight. Fat 25 to 30 g. It is recommended to use vegetable oils such as soybean, peanut, sesame, olive, and sunflower oils. Carbohydrates from 300 to 320 g. Table salt (including monosodium glutamate, seasoning powder, soy sauce, fish sauce) must not exceed 6g. Fiber is abundant in vegetables, tubers, and fruits about 30 to 40 g (equivalent to 300 to 500 g of vegetables). A diet with fish, lean meat, vegetable oils and lots of green vegetables, tubers, fruits, beans, and seeds is safest. Vegetables that are good for people with high blood pressure such as celery, chrysanthemum, water spinach, bamboo shoots, tomatoes, eggplant, carrots, shiitake, garlic, and wood ear. When eating, it is necessary to eat slowly, chew thoroughly, eat a lot in the morning, limit salt intake. Eat foods rich in magnesium, potassium, and calcium, eat low-fat protein foods, whole grains, fruits, and vegetables. Some good foods should be included in the diet of people with high blood pressure:

Green vegetables Those are foods rich in potassium that will help your body achieve a higher ratio of potassium to sodium, thus helping to neutralize sodium in the body. This allows the body to remove sodium from the kidneys through the urine, thus lowering blood pressure. Green vegetables such as lettuce, lettuce, kale, turnip greens, collard greens, spinach are all very rich in potassium. Choose fresh, green vegetables because canned vegetables often have added sodium. You can also choose frozen vegetables, because frozen vegetables contain almost as many nutrients as fresh vegetables, and are easy to store. Berries Berries, especially blueberries, are rich in a natural compound called flavonoids. One study found that consuming flavonoids can prevent high blood pressure and lower blood pressure. Berries such as raspberries, strawberries to add to the daily nutritional menu. If you have a family member with high blood pressure, you should prepare these berries and use them as an easy-to-eat, nutritious dessert for the whole family. Potatoes Potatoes contain two minerals, potassium and magnesium, that help lower blood pressure. In addition, in potatoes rich in fiber is essential in the diet of every meal of your family. Beets Researchers have shown that the health of people with hypertension is significantly improved after drinking beet juice. The nitrates present in beetroot juice can help lower blood pressure. Beets can be pressed for drinking or cooked beets to eat or dishes made from beets such as stews.

Sugar-free milk Sugar-free milk is an excellent source of nutrients in providing calcium, low in fat which is essential in our daily diet, very helpful in lowering blood pressure. Instead of high-fat dairy, you should eat low-fat dairy like yogurt. Oatmeal is a food rich in fiber, low in fat and sodium, so it is one of the suitable foods for people with high blood pressure. The ideal time to eat oatmeal porridge is in the morning, because oatmeal porridge is not only effective in treating high blood pressure but also an energy supplement for a long active day. Should not add sugar, but should add fresh, cold fruits to eat with oatmeal porridge. Bananas As a source of potassium for the body, bananas cannot be ignored in the daily diet. Eating foods that are naturally rich in potassium like bananas is much better than taking supplements.

Do not eat salty foods, eat foods containing high salt content According to the doctor's recommendation, a person should eat less than 6g of salt/day. The sodium present in table salt causes cell fluid drainage, rapid heart rate, and increased blood pressure. In particular, people with high blood pressure should not eat pickled dishes such as pickles, salted eggplant, salted onions, kimchi, ... because these dishes contain high sodium content.
Do not eat foods that contain a lot of energy High-calorie foods are chocolate, glucose, cane sugar, and other foods that contain a lot of sugar. These foods can cause obesity, high blood pressure
Should not eat a lot of fat People with high blood pressure should not eat a lot of fat, especially animal fat because it contains a lot of cholesterol, increasing the risk of atherosclerosis , hypertension and other cardiovascular diseases
Animal organs should not be eaten Animal organs contain much higher levels of saturated fat and cholesterol than meat. When animal organs are consumed a lot, it will increase blood fat, harmful to the heart, increase blood pressure. In addition, animal organs of unknown origin also have potential risks of causing cancer, brain, helminths, myocarditis, pneumonia,...
Do not eat fast foods, edible foods Processed meats Pre-processed meats such as ham, bacon, sausages, etc. are foods that contain a lot of saturated fat, trans fat, chemical preservatives and contain vitamins high salt content. This is also a food group that causes high blood pressure and obesity. Therefore, people with high blood pressure should not eat these foods.
Instant noodles Instant noodles are quick and convenient to prepare. But, this is one of the foods that contribute to high blood pressure because instant noodles contain a lot of sodium. People with high blood pressure should not eat a lot of instant noodles.
Should not use stimulants such as alcohol, beer, tobacco, coffee People with high blood pressure should not use stimulants such as alcohol, beer, tobacco, coffee. Nicotine in cigarettes stimulates the sympathetic nervous system, constricts blood vessels and causes an increase in blood pressure. Drinking too much alcohol is also a risk factor for cardiovascular disease and high blood pressure. Alcohol and beer will lose the effect of antihypertensive drugs, and make the disease worse.