Diet to prevent high blood pressure

High blood pressure is a chronic disease that many people suffer from. In addition to drug treatment, diet is also a measure to prevent, control and minimize complications of hypertension.

High blood pressure is a dangerous disease and increases the risk of many medical complications for the patient. Over time, high blood pressure can damage blood vessels and is a precursor to diseases such as heart attack, kidney disease, stroke, and many other dangerous diseases.
High blood pressure is also considered a silent killer because the symptoms of high blood pressure are often not obvious. In fact, if the patient does not check their blood pressure regularly, it will not be easy to detect the symptoms of this disease. Therefore, most patients are diagnosed with high blood pressure at a late stage and have appeared dangerous complications.
Therefore, for patients diagnosed with high blood pressure, in addition to strictly following the instructions of the doctor about the use of drugs, the schedule of follow-up visits, the maintenance of the diet when having high blood pressure. Reasonable pressure is also very important. Because diet has a great influence on the blood pressure index in the body.

Principles in the diet of people with high blood pressure are low in salt, rich in potassium, calcium, magnesium, fiber, increase unsaturated fat, increase sedation, reduce saturated fat sources such as butter, fatty meat, fat,. .. and reduce stimulants.

Energy: 30kcal/kg ideal weight/day. Ideal weight = odd number of height x 0.9. For example, a person 153cm tall, the ideal weight will be calculated as 53 x 0.9 = 47.7kg. Protein: 12-14% of total energy Fat: 15-20% of total energy. Unsaturated fatty acids with one double bond account for 1⁄3, many double bonds account for 1⁄3 and saturated fatty acids account for 1⁄3 of the total lipids. Therefore, foods should be eaten such as fish oil, vegetable oil, sesame, peanuts, fish, etc. Do not eat foods with high cholesterol such as animal viscera: heart, liver, kidney, intestines, brain, spinal cord. ,... NaCl: Eat lightly depending on the subject that is sensitive to salt: sodium 2000mg/day. The total amount of salt to eat nacl from salt, sauce and in food should only be from 406g/day. Potassium: 4000-5000mg/day Calcium: 1000-1200mg/day Fiber: 20-25g/day Enough trace elements and vitamins A, B, C, E, folic acid Number of meals in a day: 3-4 meals

Limit salt, and reduce MSG, seasoning or other additives. Do not eat salty foods such as: pickles, salted eggplant, shrimp paste, shrimp paste, dried fish, and canned food,... Add more vegetables to have more potassium

Quit alcohol, solid tea, coffee,... Increase the use of foods with sedative, antihypertensive and diuretic effects such as: lotus seeds, lotus tea, lotus root,...

Sample menu for people with high blood pressure includes 1500kcal/day. In which protein 54g, fat 36g, and powdered sugar 238g.
Breakfast includes: 1 piece of bread, and 25g milk powder. Lunch: Rice: 2 bowls of rice with 80g. Braised lean pork 40g. Tofu with tomato meat sauce. Of which 60g tofu, 20g lean meat, 10ml oil. 300g boiled cabbage. Watermelon 200g Dinner: 2 bowls of rice with 80g. Stir-fried beef with potatoes, including beef 20g, potatoes 100g, oil 10ml. Boiled spinach 200g. Orange 200g. The patient can change the dishes of the day as follows:
Flour group: 70g rice equivalent to 3 breads, or 180g pho noodles, 240g vermicelli, or 90g noodles, 70g vermicelli, or 200g sweet potatoes, taro or 300g potatoes, 150g cassava tubers. Protein group: 40g lean meat equivalent to 40g fish, shrimp, eel, or 60g tofu, or 1 egg, or 25g whole milk powder, 20g skim milk powder.

Potassium-rich foods will help the body achieve a higher ratio of potassium to sodium, helping to neutralize sodium in the body. At this time, the body will get rid of sodium in the kidneys through the urine, so the blood pressure will lower.
Green leafy 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. In addition, you can also choose frozen vegetables, because frozen vegetables contain almost as many nutrients as fresh vegetables, and are easy to store.

Berries, especially blueberries are rich in a natural compound called flavonoids. In one study, flavonoids found in foods can prevent high blood pressure and lower blood pressure. Berries such as: raspberries, strawberries, ... Use these berries as an easy-to-eat, nutritious dessert.

In the composition of potatoes, there are two minerals that are magnesium and potassium, which help lower blood pressure. At the same time, potatoes are also very rich in fiber and need in each meal. You can replace a baked potato as a main dish in dinner instead of eating foods containing butter, salt, sour cream with yogurt or hot sauce dishes.

Beets, also known as beets, are a very good food for people with high blood pressure. According to a study, high blood pressure patients after drinking beetroot juice, their blood pressure improved significantly. In addition, the nitrate component in beetroot juice can help lower blood pressure in just 24 hours. You can juice beets to drink or cook beets to eat.

Non-sugar milk is a very good source of nutrients in providing calcium, low fat is essential in the daily diet of high blood pressure patients, is very helpful in lowering blood pressure. Instead of eating high-fat dairy products, patients should eat low-fat milk such as yogurt.

Oatmeal porridge is a food with high fiber, low sodium and fat content, cheap price. So oatmeal porridge is considered one of the very popular foods for people with high blood pressure.
The best 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.

Banana is a food rich in potassium that is very good for patients with high blood pressure. It can be made by cutting a banana into small slices and then eating it with cereal and a bowl of oatmeal, or using bananas as a dessert. Bananas are a fast food, very convenient, and very cheap.
In summary, hypertension is a chronic disease and leaves serious complications if not maintained at a stable level. In addition to the use of medication to treat, nutrition is a very important part in maintaining stable blood pressure. Patients with high blood pressure can refer to the nutrition regimen by nutritionists during regular visits.
If customers notice unusual problems, they should visit and consult with specialists.