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High blood pressure, also known as hypertension, is caused by two main factors: the amount of blood the heart pumps and the narrowing of the arteries. High blood pressure increases the risk of heart problems and strokes. Most people with high blood pressure don't show any symptoms. Therefore, the best way to detect the condition is to undergo a check-up at least once a year. For those with high blood pressure, adjusting diet and lifestyle can help lower it.
Steps
Follow the DASH diet plan
Limit sodium intake. Many people consume up to 3500 mg of sodium daily. The DASH diet (Dietary Approaches to Stop Hypertension) recommends not exceeding 2300 mg of sodium per day. Sodium is found in salt, so it’s best to reduce salt intake by:
- Not adding table salt to food. This includes cutting back on the amount of salt used for seasoning food. For example, avoid using salt to season meat or adding salt to water when cooking rice or pasta.
- Avoiding snacks and processed foods like chips, salted crackers, and salted nuts. These foods contain a high amount of added salt. When buying processed foods, opt for low-sodium options. Check the ingredients of canned foods, pre-made sauces, bouillon cubes, canned soups, jerky, and sports drinks for salt content.
Consume 6-8 servings of grains daily. Whole grains are better than refined white rice or white flour, as they are richer in fiber and nutrients. A serving is equivalent to one slice of bread or half a cup of cooked rice/pasta. You can increase your whole grain intake by:
- Buying whole wheat flour or whole wheat pasta instead of refined white flour or pasta. Many bread products clearly indicate whether they are made from whole wheat.
- Oats and brown rice are also great sources of nutrients and fiber.
Increase intake of fruits and vegetables. You should aim for 4-5 servings of fruit and 4-5 servings of vegetables every day. A serving is half a cup of vegetables or one cup of cooked vegetables. Fruits and vegetables are rich in potassium and magnesium, which help lower blood pressure. You can increase your intake of fruits and vegetables by:
- Eating salads. You can use a variety of vegetables in your salad. Additionally, adding slices of apple or orange can enhance the flavor. It’s good to keep the skins on fruits like apples as they contain many nutrients. Traditional ingredients like fresh greens, carrots, and tomatoes can also be used. Be mindful to use minimal dressing, as dressings often contain high amounts of salt and fats.
- Using vegetables as side dishes. Instead of pasta, you can prepare sides using sweet potatoes or squash.
- Having vegetables as snacks. Carry fruits like apples, bananas, carrots, cucumbers, or bell peppers when heading to work or school.
- Buying fresh and frozen vegetables. If fresh produce spoils quickly, you can purchase frozen vegetables. Store them in the freezer and defrost when needed. Frozen vegetables retain their nutritional value.
Include low-fat dairy products in your diet. Animal milk is a great source of calcium and vitamin D. However, it’s important to choose wisely to avoid consuming too much fat and salt. One cup is considered a serving. Aim for 2-3 servings daily.
- Limit cheese consumption, as cheese contains high levels of salt.
- Opt for low-fat or fat-free milk or yogurt. You can pair them with whole grains for breakfast.
Consume lean meats, poultry, and fish in moderation. Fish is an excellent source of protein, vitamins, zinc, and iron. However, some types of fish are high in fat and cholesterol, which can block arteries. It’s best not to exceed 6 servings per day. One serving is 30 grams of meat or one egg.
- Avoid fatty red meats and trim visible fat when consuming meat. Do not fry meat; instead, bake, grill, or roast it.
- Salmon, mackerel, and tuna are rich in omega-3 fatty acids. These fish are high in protein and can help manage cholesterol levels.
Control fat intake. Excess fat increases the risk of cardiovascular disease. To protect heart health, aim to limit fat intake to a maximum of 3 servings per day. For example, one tablespoon of butter counts as one serving. Ways to reduce fat consumption include:
- Avoid spreading butter or margarine on bread. Additionally, reduce the amount of oil used when cooking. Use skim milk instead of whole milk and avoid using heavy cream, lard, lamb fat, palm oil, and coconut oil.
Increase the consumption of nuts and legumes. While nuts and legumes are relatively high in fat, they also provide magnesium, potassium, fiber, and protein. The DASH diet recommends consuming 4-5 servings of nuts and legumes each week. One serving is 1/3 cup of nuts or beans.
- Nuts can be used in salads or as healthy, unsalted snacks.
- For vegetarians, tofu can be used as a substitute for meat, as it is also rich in protein.
Limit sugar consumption. Processed sugars increase the calorie content of your diet without offering additional nutritional benefits. Therefore, it’s recommended to limit sweet foods to a maximum of 5 servings per week. One serving is equivalent to one teaspoon of sugar or jelly.
- You can use artificial sweeteners like Splenda, NutraSweet, and Equal in moderation.
Lifestyle changes
Exercise regularly. A healthy body can help control weight and reduce stress, which in turn helps lower blood pressure.
- For optimal results, aim for 75-150 minutes of exercise per week. Choose a form of exercise you enjoy. Good exercises include walking, running, dancing, cycling, swimming, and sports like soccer or basketball.
- Strength training, such as weight lifting, twice a week helps maintain bone density and build muscle.
Limit alcohol consumption. Excessive alcohol intake harms the heart. Additionally, alcoholic beverages are high in calories and can lead to obesity. Eliminating or moderating alcohol intake can help lower blood pressure:
- Men over 65 and women should limit alcohol to one serving per day.
- Men under 65 should not exceed two servings of alcohol per day.
- One serving equals 350 ml of beer, 150 ml of wine, or 45 ml of distilled spirits.
Không hút thuốc lá. Thuốc lá có thể khiến động mạch cứng lại và hẹp dần, từ đó làm tăng huyết áp. Hít phải khói thuốc lá cũng có ảnh hưởng tương tự. Có nhiều cách giúp bạn bỏ thuốc lá:
- Trao đổi với bác sĩ hoặc chuyên viên tư vấn
- Tham gia các nhóm hỗ trợ hoặc gọi điện đến đường dây nóng
- Sử dụng thuốc hoặc liệu pháp thay thế nicotine
Đánh giá việc dùng thuốc và không dùng các loại thuốc bất hợp pháp. Trao đổi với bác sĩ nếu bạn cho rằng thuốc chữa bệnh dẫn đến tình trạng huyết áp cao. Bác sĩ có thể giúp lựa chọn loại thuốc phù hợp hơn. Ngoài ra, không được tự ý ngưng dùng thuốc chữa bệnh. Một số chất và thuốc chữa bệnh có thể làm tăng huyết áp gồm có:
- Cocaine, methamphetamine dạng tinh thể (ma túy đá) và amphetamine
- Một số loại thuốc tránh thai
- Một số loại thuốc thông mũi và chữa cảm lạnh
- Thuốc kháng viêm không steroid không kê đơn (ví dụ như Ibuprofen và nhiều thuốc khác)
Giảm căng thẳng. Căng thẳng là điều không thể tránh khỏi nhưng bạn có thể tập các kỹ thuật thư giãn để dễ dàng đối đầu với căng thẳng. Một số kỹ thuật phổ biến gồm có:
- Yoga
- Thiền
- Liệu pháp âm nhạc hoặc nghệ thuật
- Hít thở sâu
- Mường tượng ra những hình ảnh giúp thư giãn
- Dần dần căng và giãn từng nhóm cơ trong cơ thể
Đi khám bác sĩ
Gọi ngay cho cấp cứu nếu cho rằng mình bị đau tim hoặc đột quỵ. Đau tim và đột quỵ cần được tiếp nhận cấp cứu kịp thời.
- Dấu hiệu của cơn đau tim gồm có cảm giác đau tức ở ngực, đau ở một hoặc cả hai tay, cổ, lưng, xương hàm hoặc bụng, khó thở, toát mồ hôi, buồn nôn hoặc chóng mặt. Một số trường hợp sẽ gặp triệu chứng khởi phát đột ngột hoặc đau ngay dưới xương ức. Cả nam giới và phụ nữ đều có thể bị đau tim.
- Triệu chứng đột quỵ gồm có: liệt mặt, khó nói chuyện hoặc khó hiểu khi đối thoại, tê hoặc yếu tay, chân hoặc mặt, lú lẫn, vấn đề về thị lực ở một hoặc hai mắt, chóng mặt, mất khả năng phối hợp và đau đầu.
Seek emergency care if you experience high blood pressure symptoms. Most people with high blood pressure show no symptoms, so the best way to detect it is by having annual health check-ups. However, if symptoms occur, they may include:
- Persistent headaches
- Blurry vision or seeing double
- Frequent nosebleeds
- Shortness of breath
Take medication if necessary. Following your doctor's prescribed medication is crucial for treatment. Medications may not work effectively if doses are missed or taken incorrectly. Your doctor may prescribe:
- ACE inhibitors. ACE stands for Angiotensin-converting enzyme, which helps dilate blood vessels. The side effect of this medication is a persistent cough. Additionally, the drug may interact with other medications, including over-the-counter ones. Therefore, never self-medicate with prescription drugs, over-the-counter medications, supplements, or herbs without consulting your doctor first.
- Calcium channel blockers. These drugs help widen arteries. Be sure to discuss potential side effects and interactions with your doctor.
- Diuretics. Diuretics increase urination, thus lowering the amount of salt in your body.
- Beta blockers. Beta blockers slow the heart rate and reduce the stress on the heart. These are usually only prescribed when other medications and lifestyle changes have not been effective.
