Foods that are beneficial and harmful for people with high blood pressure.

Avoid or limit consumption of sweet fruits such as mangoes, jackfruit, longan, and lychees (fresh or dried); use olive oil, sunflower oil, or soybean oil instead of animal fat, coconut oil, or peanut oil.

According to Master of Science, Doctor Tran Thi Huong Lan, from the Institute of Traditional Medicine, treatment for hypertension always begins with adjusting diet and lifestyle.

Foods that are harmful to patients with high blood pressure.

Salt

People with hypertension should avoid salty foods, salty sauces, and foods high in sodium such as dried shrimp, salted duck eggs, and shredded meat. Reducing salt intake can lower blood pressure by 2-8 mmHg.

People with high blood pressure should avoid salty foods and sauces. (Image: thestar.com.my)

The daily sodium requirement for adults is approximately 200 mg. Normally, an average person consumes 4-6 g of sodium daily, equivalent to 10-15 g of salt.

People with high blood pressure should consume less than 6 grams of salt per day (about less than 2 teaspoons). In reality, salt is present in many foods and drinks, so it's not easy to know if you've reduced your salt intake to less than 6 grams per day. Therefore, the following salt reduction guidelines should be followed:

+ Reduce salt intake: Eliminate condiments on the table such as fish sauce, soy sauce, chili sauce, salt and pepper, seasoning powder, etc. Limit salty foods such as fermented bean paste, fermented tofu, various types of fish sauce, pickled vegetables, salted eggs, dried fish, etc., and processed foods such as porridge, pho, instant noodles, canned goods, sausages, and ham. This method can reduce salt intake by 3-5 grams per day.

+ Moderate reduction: It is necessary to completely eliminate salty foods and processed foods. This can reduce salt intake by 6-10g per day.

+ Strict reduction: In addition to adhering to the average reduction level, absolutely no salt, soy sauce, or MSG should be added to the cooking process.

Fats (lipids)

Avoid eating too much fried food, and limit saturated fats found in fatty meat, animal skin and organs, bone broth, margarine, cheese, egg yolks (chicken and duck), coconut oil, palm oil, etc.

Carbohydrates (glucids)

Sweet foods such as cakes, candies, jams, soft drinks, etc., and sweet fruits like mangoes, jackfruit, longan, and lychees (fresh or dried) should be avoided or consumed very sparingly. Starchy foods like rice, noodles, and pho are everyday foods and should be eaten in moderation, not until full, and divided into several meals.

Protein

Limiting red meats such as beef, lamb, goat, and dog meat increases blood cholesterol, promoting atherosclerosis and raising blood pressure.

Prepared food

Limit your consumption of cured meats, smoked meats, sausages, and hot dogs because they have a high salt content and contain preservatives that can lead to increased blood pressure and a higher risk of colon cancer.

Stimulants

Coffee, tea, alcoholic beverages, and spices (chili, pepper) all significantly affect hypertension. Stimulants can cause nervous excitement, anxiety, insomnia, and heart rhythm disturbances.

Foods that are beneficial for patients with high blood pressure.

Green vegetables and fruits contain many types of vitamins and minerals. Vitamins that help prevent and treat high blood pressure include vitamins C and E, which are abundant in oranges, tangerines, grapefruits, apples, etc.

Vitamin C helps lower cholesterol and increase blood vessel elasticity, while vitamin E, found in avocados, strawberries, dragon fruit, wheat, etc., has strong antioxidant effects, prevents many unsaturated fatty acids, ensures the integrity of cell membranes, and prevents atherosclerosis.

Minerals have a certain effect on the development of hypertension, coronary artery disease, and hyperlipidemia. Potassium, found in bananas, watermelons, pineapples, etc., helps reduce the effect of salt on blood vessel walls. Green vegetables and fruits provide fiber that prevents constipation, a common condition among hypertensive patients.

Fish should be used as a substitute for meat, and green vegetables and fruits should be increased. Photo: serotonintimes

Whole grains

Unprocessed foods such as brown rice, corn, millet, oats, whole-wheat bread, etc., provide fiber and B vitamins; the daily fiber intake should be over 15g.

Fiber, in addition to preventing constipation, also helps retain cholesterol in the digestive tract, limiting its absorption into the bloodstream and reducing HDL, VLDL, and triglycerides in the blood. It also prevents atherosclerosis, aids digestion, and increases bile acid secretion. B vitamins support metabolic processes in cells, especially nerve cells.

Protein

Regarding animal protein, fish should be used as a substitute for meat. Fish contains many unsaturated fatty acids, which help lower blood cholesterol and inhibit blood clot formation, thus preventing strokes.

Seafood contains plenty of omega-3 fatty acids and easily digestible linolenic acid, which increase the elasticity of capillaries and have a certain effect in preventing complications of high blood pressure. It's best to eat fish 2-3 times a week. Plant-based protein is found in foods such as beans, soybeans, mushrooms, etc.

Fat

A low-fat diet aims to reduce cholesterol, so it's important to shift from saturated fats to unsaturated fats. Use olive oil, sunflower oil, soybean oil, etc., instead of animal fat, coconut oil, and peanut oil. Bake or steam food instead of fried or sautéed food.

Low-fat or non-fat dairy products are a rich source of calcium. Nutritionists recommend that people with high blood pressure choose skim milk, low-fat or non-fat yogurt.

Prevention and treatment of hypertension

- Adjust your diet appropriately.

- Reduce your intake of alcohol and stimulants.

- Do not smoke.

- Get enough sleep, 8 hours a day.

- Lose weight if you are overweight.

- Regular exercise and sports activities are recommended for hypertensive patients, such as qigong, yoga, tai chi, and walking. Moderate exercise should be performed regularly for about 30-60 minutes each day.

- Mental attitude towards life: reducing stress and anger, maintaining an optimistic outlook helps overcome illness and life's difficulties.

- Once the target blood pressure of below 130/80 mmHg has been achieved, the treatment regimen should be continued long-term, along with close and regular monitoring at specialized medical facilities for timely intervention.

According to Vnexpress.