5 principles for people with high blood pressure

High blood pressure, or hypertension, is a condition in which the pressure of blood on the artery walls is higher than normal for a long time. When blood pressure remains high, the heart has to work harder to pump blood, causing damage to blood vessels and important organs such as the heart, brain, and kidneys.

This is one of the leading risk factors leading to cardiovascular disease, stroke, and kidney failure. What is worrying is that high blood pressure often develops silently, with few obvious symptoms, so many people do not realize it until complications occur.

Principles of controlling high blood pressure

Treatment and control of high blood pressure does not only rely on medication but also requires lifestyle changes, especially diet and living habits. These adjustments not only help lower blood pressure but also protect long-term cardiovascular health.

Here are five important principles for people with high blood pressure, helping to maintain stable blood pressure levels and prevent dangerous complications.

1. Control sodium intake

Salt contains 40% sodium, an essential mineral for normal body function. However, if you eat too much sodium, it will increase blood pressure, especially in people who are sensitive to sodium. Scientific studies have provided strong evidence that reducing sodium intake is beneficial in reducing blood pressure.

Salt and sauces added during food processing and at the table contribute to the majority of the sodium we consume every day. Canned and processed foods are also often high in sodium.

Here are some effective ways to reduce sodium intake:

1.1. Eat at home

Cook with less salt, sauces, seasoning cubes and seasoning powders because many of these spices are high in sodium.

Enhance the flavor of your food with natural herbs and spices such as onions, ginger, garlic, chillies, parsley, scallions, cinnamon and cloves.

Avoid foods with added salt and preservatives such as salted fish, salted fish, salted eggs, cold cuts, sausages and ham.

1.2. Eating out

Ask for your food to be prepared with less salt and sauces if possible. Ask for sauces to be served separately. Taste your food and try not to add salt or sauces to your food at the table if it is already good. Avoid drinking broths and sauces as they are high in sodium.

1.3. Shopping

Buy fresh foods as often as possible. Use the Nutrition Facts Panel on food labels and choose lower sodium food products. Products with the Healthier Choice Symbol contain less sodium than similar products in the same category.

2. Increase your intake of high-fiber foods

Whole grains, fruits, and vegetables are high in fiber, magnesium, and potassium, which are beneficial foods that help lower blood pressure. Replace white bread with whole-wheat or multigrain bread. Choose fruits or vegetables instead of salty snacks. Aim for two servings of fruit and two servings of vegetables each day.

3. Limit your fat intake

Dietary fat is high in calories, and consuming too much can lead to weight gain and increase your risk of high blood pressure. Use less oil when cooking and trim off excess fat before eating. Choose healthier cooking methods such as steaming, boiling, and baking instead of deep frying. Choose lean meats or skinless poultry. Limit fried foods to one to two times a week. Choose fat-free or low-fat foods, such as low-fat milk and fat-free yogurt.

Use the Nutrition Facts Panel on food labels to choose products that are lower in total fat, saturated fat, trans fat, and cholesterol. An easy way to identify healthier products in each food category is to choose products with the Healthier Choices Symbol.

When eating out, do a visual check and choose foods that are cooked, without oil. Avoid deep-fried foods and dishes with sauces floating on the surface.

4. Limit alcohol

Regular alcohol consumption causes the heart to beat faster and harder, which increases blood pressure. Avoid alcohol if you have high triglycerides, kidney disease, diabetes, or heart disease. Limit or avoid alcohol. If you choose to drink, drink in moderation, no more than one standard drink per day (e.g. 100ml of wine = 1 standard drink).

5. Lose Weight If Necessary

In addition to eating a healthy diet to control high blood pressure, one of the most effective ways to combat high blood pressure is to lose weight if you are overweight. Even modest weight loss can significantly reduce blood pressure. Stick to a low-calorie diet and exercise regularly to achieve a healthy weight.