5 things to do to stabilize blood pressure

Hypertension (high blood pressure) is one of the most common chronic diseases in the world. Hypertension not only significantly impacts the burden of cardiovascular disease but also contributes greatly to the global disease burden.

The prevalence of hypertension in the community is increasing and is currently very high. Complications of hypertension are often severe, such as stroke, myocardial infarction, heart failure, kidney failure, and blindness. Many risk factors contribute to hypertension in the community, including: old age, smoking, excessive alcohol consumption, an unhealthy diet (high salt and fat intake), lack of physical activity, obesity, stress, dyslipidemia, diabetes, and a family history of hypertension. Most of these risk factors can be controlled with proper understanding and prevention. However, many people still misunderstand hypertension and its risk factors. Adopting a healthy and appropriate lifestyle is a key measure to prevent and treat hypertension. Lifestyle adjustments include:

1. Weight loss for overweight or obese individuals

Gaining 5-10 kg of body weight above the ideal weight doubles the risk of developing hypertension. Long-term weight gain is a risk factor (accounting for up to 48%) for the likelihood of developing the disease. Body weight is monitored using the Body Mass Index (BMI): weight (kg) divided by the square of height (m). The BMI in Vietnamese people differs from that of other ethnic groups with larger stature; a BMI of 23 or greater is considered overweight, and a BMI above 25 is considered obese. Ideally, a BMI between 18 and 22.9 should be maintained, meaning body weight should be at a normal level. For overweight or obese individuals, a 10 kg weight loss can reduce systolic blood pressure by 5-10 mmHg.

2. Follow a diet rich in fruits, vegetables, and low-fat foods, while reducing intake of saturated and total fats.

You should eat three balanced meals a day. About half of your food should be carbohydrates, green vegetables, and fruits. Avoid excessive animal fats and sugars. Try to eat foods high in soluble fiber such as green beans, various types of beans, bamboo shoots, and leafy greens.

It is recommended to consume plant-based fats, vegetable oils, fish oil, and some fatty seeds such as sesame seeds, sunflower seeds, and almonds. Omega-3 fatty acids in fish and nuts help lower bad cholesterol, increase good cholesterol, and reduce the risk of blood clots. Various scientific studies have shown that fiber in fruits, vegetables, and whole grains such as brown rice, corn, and legumes helps metabolize fats and lower blood pressure. In particular, fiber attracts bile acids produced by the body to digest fats and eliminates them through the intestines. Eating plenty of fruits and vegetables ensures a diet high in potassium and low in sodium, which is crucial for stabilizing blood pressure. Eat plenty of fish and seafood, and reduce red meat and animal fats. Legumes, especially soybeans and soy products, with their high fiber, minerals, and antioxidants, are an ideal source of protein and fat for preventing hypertension.

For people with hypertension, it's best to consciously eat a slightly bland diet.

3. A diet low in salt and high in potassium and calcium.

The average person needs about 15g of salt per day, of which up to 10g is already present in natural foods, so adding just one teaspoon of salt per day is sufficient. Besides reducing salt intake during cooking and limiting the use of extra salt or sauces at the table, be wary of fast food and processed foods, which often contain high levels of salt.

4. Increase physical activity.

Increased physical activity reduces obesity; sedentary individuals should engage in regular, moderate exercise such as brisk walking or swimming for 30-45 minutes, 3-4 times per week. These forms of exercise are more effective than running or jumping and can lower systolic blood pressure by 4-8 mmHg.

5. Break bad habits.

Quitting smoking cigarettes and pipe tobacco is an effective measure to prevent hypertension and cardiovascular diseases.

Reduce alcohol consumption: There is ample evidence suggesting a correlation between alcohol consumption andhigh blood pressurein the community. Drinking a lot of alcohol easily leads to hypertension.

It's best to minimize stress: Live peacefully, integrate into the community, avoid excessive anxiety, tension, or anger, etc.

In summary, lifestyle adjustments to manage hypertension are entirely achievable at home, are inexpensive and feasible, and can help reduce the incidence of hypertension and cardiovascular events associated with it.

According to Health and Life