According to Dr. Bui Thi Yen Nhi, University of Medicine and Pharmacy Hospital, Ho Chi Minh City - Facility 3, intervention in lifestyle and diet is a reasonable and effective treatment method for people with high blood pressure at any stage.

Here are some preventive measures that pediatricians suggest.

Eat scientifically

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, people with high blood pressure should control their total calorie intake and maintain a healthy weight (BMI 18.5-22.9 kg/m2).

Use low sodium salt instead of regular table salt. Reduce sodium intake and gradually reduce each person's daily salt intake to less than 5 g.

Recommendation: You can use a "salt control spoon" in your daily life, and you should eat more foods rich in potassium, magnesium and calcium such as kelp, seaweed, spinach, kale, 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 cereals such as brown rice, oats, buckwheat... which are rich in fiber, supporting better digestion.

Reduce bad fats

The energy supply ratio of fat should be controlled at about 25-30%, and attention should be paid to the nature of fat.

Recommendation: Eat less fatty meat and animal oils, limit foods high in cholesterol such as animal brains and animal organs, whole milk... and use as much vegetable oils as possible such as soybean oil, peanut oil, sunflower oil... as cooking oil.

Eat enough "high quality protein"

High-quality protein plays a role in maintaining blood vessel elasticity and lowering blood pressure. Hypertensive patients should prioritize foods containing high-quality protein sources such as fish, poultry, eggs, and soybeans in moderation.

Recommendation: Eat fish at least twice a week, prioritizing fish rich in unsaturated fatty acids such as salmon, mackerel, tuna... At the same time, eat beans and soy products 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: Be determined to quit smoking and avoid the harmful effects of cigarette smoke. If you need to drink alcohol, do so in moderation, with daily alcohol consumption not exceeding 25 grams of alcohol for men (2 standard drinks) and 15 grams of alcohol for women (1 standard drink). At the same time, avoid drinking alcohol on an empty stomach to avoid increasing the burden on the liver.

Instead of drinking alcohol, you can switch to drinking tea. Tannin in tea has the same function as vitamin E and can increase the elasticity of capillaries. Therefore, patients 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 stress. Hypertensive patients can choose low-intensity exercises such as walking, tai chi, yoga, qigong... to avoid strenuous exercise.

Recommendation: At least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, swimming, yoga... Avoid vigorous exercise and avoid exercising in extreme weather conditions. A suitable exercise plan can be developed under the guidance of a doctor or trainer.

Maintain good living habits

Good work and rest habits are also important for controlling blood pressure. Getting enough sleep and staying active can help keep blood pressure stable.

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

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

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