Measures to prevent complications of high blood pressure at home

Intervention in lifestyle and diet is a reasonable and effective treatment method for any patient with hypertension at any stage. The effectiveness is sometimes no less than using medicine.

Follow a scientific diet to control high blood pressure

🔹Control total calorie intake: Weight control is important for people with high blood pressure. Being overweight or obese increases the burden on the heart and increases blood pressure. Therefore, hypertensive patients should control their total calorie intake and maintain a reasonable weight (BMI from 18.5-22.9 kg/m2).

Recommendation: Develop a reasonable diet plan depending on personal circumstances and control daily calorie intake. Choose low-calorie, nutritious foods such as vegetables, fruits, whole grains…

🔹Reasonably arrange the volume and number of meals: For hypertensive patients, eating too much will increase the burden on the digestive tract and is not beneficial for blood pressure control.

Recommendation: The diet should include three meals, each meal should have a moderate portion. You can apply the method of dividing meals into 5-6 meals. Each meal has smaller portions to reduce the burden on the digestive tract. In addition, dinner should be as light as possible to avoid overeating, which affects blood pressure at night.

🔹Cut down on salt and supplement appropriate amounts of potassium, magnesium and calcium: Eating too much sodium is one of the causes of high blood pressure, controlling sodium intake can help lower and stabilize blood pressure. .

The consensus of recommendations is to use low-sodium salt to replace regular table salt, reduce sodium intake and gradually reduce each person’s daily salt intake to less than 5 grams.

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Recommendation: You can use “salt control spoons” in daily life, and you should eat lots of foods rich in potassium, magnesium and calcium such as kelp, seaweed, spinach, kale, vegetables red amaranth, mushrooms, celery, broccoli, bananas, peas, sweet potatoes…

You can also eat tomatoes, cucumbers, apples and other vitamin-rich fruits and vegetables in moderation. You can also use whole grains and other grains such as brown rice, oats, buckwheat… which are rich in fiber, supporting better digestion.

🔹Reduce bad fat: The energy supply rate of fat needs to be controlled at about 25% – 30%, and at the same time, pay attention to the nature of fat.

Recommendation: Eat less fatty meat and animal oils, limit foods with high cholesterol content such as animal brains and animal organs, whole milk… and use as much as possible. The more vegetable oils such as soybean oil, peanut oil, and sunflower oil, the better as cooking oil.

🔹Eat enough “high-quality protein”: High-quality protein plays a certain role in maintaining blood vessel elasticity and lowering blood pressure. Hypertensive patients prioritize the use of foods containing high-quality protein sources such as fish, poultry, eggs and soybeans in moderation.

Recommendation: Eat fish at least 2 times a week, prioritize fish rich in unsaturated fatty acids such as salmon, mackerel, tuna… At the same time, eat beans and products made from soy in moderation such as tofu, soy milk…

🔹Quit smoking and limit alcohol consumption: Smoking and drinking alcohol are risk factors for high blood pressure.

Recommendation: Resolutely quit smoking and avoid the harmful effects of cigarette smoke. If you need to drink alcohol, you should drink it in moderation. Daily alcohol consumption should not exceed 25 grams of alcohol for men (2 standard drinks) and 15 grams of alcohol for women (1 standard glass). At the same time, avoid drinking alcohol on an empty stomach to avoid increasing the burden on the liver.

Instead of drinking alcohol, switch to drinking tea. Tannins in tea have a similar function to vitamin E and can increase the elasticity of capillaries. Therefore, people with hypertension can drink tea reasonably and limit alcohol consumption, which is very beneficial for preventing and treating hypertension.

Maintain moderate and regular exercise

Moderate exercise can help lower blood pressure and reduce physical burden. Patients with hypertension can choose low-intensity exercises such as walking, tai chi, yoga, qigong… to avoid strenuous exercise.

Recommendation: Do moderate-intensity aerobic exercise for at least 150 minutes per week, such as brisk walking, swimming, yoga… During exercise, vigorous exercise should be avoided and avoid practice in harsh weather conditions. If necessary, a suitable exercise plan can be developed under the guidance of a doctor or trainer.

Maintain a good living habit

Good work and rest habits are also important for controlling blood pressure. Getting enough sleep and regular activity can help maintain stable blood pressure.

Recommendation: Maintain 7-8 hours of sleep a day, avoid staying up late and not sleeping enough. Create a regular sleep schedule and try to stick to it. If you have problems such as sleep disorders, you need to see a doctor for advice and treatment.

By making comprehensive adjustments to diet and lifestyle, people with high blood pressure can better control their condition and reduce the risk of complications. However, specific diet and lifestyle modification programs need to be developed and implemented based on each individual’s physical condition and doctor’s recommendations.

According to Health & Life: https://suckhoedoisong.vn /bien-phap-tai-nha-ngan-ngua-bien-chung-tang-huyet-ap-169240205114802886.htm

Doctor Bui Thi Yen Nhi

Ho Chi Minh City University of Medicine and Pharmacy Hospital – Campus 3

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Article author: Dr. CKI. Bui Thi Yen Nhi