Eating Habits That Help Prevent High Blood Pressure
A practical approach to reducing sodium and increasing potassium and dietary fiber
Before reading this article
High blood pressure is common, but it should not be ignored. It often causes no noticeable symptoms, which can delay diagnosis. Over time, uncontrolled high blood pressure can damage the blood vessels that serve the heart, brain, kidneys, and eyes.
Eating habits are one of the many factors that affect blood pressure that we can change. Beyond just avoiding salty foods, changing the entire composition of your diet can help manage your blood pressure and cardiovascular health.
Key points of diet to prevent high blood pressure
A diet to prevent high blood pressure is not about starving yourself or eating only one food. It is fundamental to consistently practice the following four principles.
- Reduce intake of foods and broths high in sodium
- Increase vegetables, fruits, beans, and whole grains
- Choose healthy fats such as fish and moderate amounts of nuts.
- Avoid overeating and excessive drinking and maintain an appropriate weight.
1. Reduce total sodium rather than salt
Salt is made up of sodium chloride, and sodium is the main ingredient that affects blood pressure. The problem is that it is difficult to judge intake just by how much salt you add at home.
Sodium is also found in large amounts in soups, stews, and ramen broth, kimchi, salted fish, ham, sausages, frozen foods, bread and cookies, and seasonings for delivery food. Even if you cook your food blandly, eating processed foods and eating out frequently can increase your sodium intake.
How to put it into practice
- Eat mainly the solid ingredients rather than the broth in soups and stews.
- For ramen, blanch the noodles once and then boil them in new water and consume less broth.
- Avoid eating a lot of kimchi, pickled vegetables, and salted fish at once.
- Avoid eating ham, sausage, or bacon often and choose foods with simple ingredients.
- Get rid of the habit of adding salt or soy sauce at the table
- Compare sodium content from nutritional information on food packaging
If you make all your food too bland from the start, it can be easy to give up. It is realistic to gradually change your taste buds by reducing the broth and seasoning on a weekly or monthly basis.
2. Refer to the DASH eating method
DASH (Dietary Approaches to Stop Hypertension) is an eating pattern studied to prevent and manage high blood pressure. It is characterized by eating plenty of vegetables, fruits, whole grains, beans, and low-fat dairy products, and reducing foods high in saturated fat and sugar.
Composition of a DASH meal
| food to increase | Food to Reduce | |------|------| | Vegetables and whole fruits | Processed meat and fried food | | Whole grains such as brown rice, barley, and oats | Salty soup and salted fish | | Beans, tofu, lentils | Confectionery and instant food | | Fish, skinless chicken | Meat parts high in saturated fat | | Unsweetened, low-fat dairy products | Sugary drinks and desserts |
The DASH diet is not a diet that requires you to purchase specific products. Even when eating a Korean-style meal, you can apply it by replacing some of the rice with mixed grains, increasing vegetable side dishes, and reducing soup and salty side dishes.
3. Eat enough vegetables and fruits every day
Vegetables and fruits contain potassium, dietary fiber, and antioxidants, which can help with blood pressure and cardiovascular health. Rather than repeating just one fruit, choose a variety of colorful vegetables and seasonal fruits.
Vegetables can be eaten in various forms such as vegetables, ssam (ssam), salad, grilled, etc. However, the benefits may be reduced if you add a lot of salt and soy sauce to the vegetables or use a lot of salty dressing in the salad.
It is better to eat whole fruits rather than juice them. Fruit juice is easy to drink in large quantities in a short period of time, and depending on the product, it may contain added sugar. If you have diabetes or are managing your blood sugar, consult your healthcare provider or nutritionist about the type and amount of fruit you should eat.
4. Choose balanced potassium foods
Potassium is a nutrient involved in sodium excretion and blood pressure regulation. It is found in potatoes, sweet potatoes, spinach, tomatoes, beans, bananas, kiwi, etc.
However, eating a lot of potassium is not good for everyone. People who have chronic kidney disease, reduced kidney function, or who take medications that affect potassium levels may need to limit their potassium intake. In these cases, do not just follow the low-salt diet information on the Internet, but give priority to the instructions of your healthcare provider.
5. Look at the type and amount of carbohydrates together
Eating a lot of refined carbohydrates such as white rice, white bread, rice cakes, and cookies can be detrimental to blood pressure management through weight gain and increased blood sugar levels. Choose an appropriate amount of carbohydrates with dietary fiber, such as brown rice, barley, oats, and whole wheat bread, and reduce the habit of eating rice, noodles, and rice cakes at one meal.
Eating a lot of mixed grain rice can also increase calories. In addition to changing the type of rice, it is important to adjust the portion size per meal to suit your activity level.
6. Choose healthy proteins and fats
Fish such as mackerel and salmon, tofu, beans, eggs, chicken with the skin removed, and lean meat are good for a balanced diet. Choose grilled, steamed, or stewed foods rather than fried foods, and use less stewed seasoning.
Although nuts contain unsaturated fat, they are high in calories, so it is recommended to eat only small amounts of products without added salt. It is best not to eat foods high in saturated fat, such as pork belly, ribs, butter, and cream, often or in large quantities.
7. Reduce alcohol and sugary drinks
Excessive drinking can raise blood pressure and cause weight gain. The pattern of eating a lot of salty snacks after drinking alcohol is also not good for blood pressure. Reduce the frequency and amount of drinking, and when drinking, try choosing vegetables and grilled foods instead of soup, stew, or salted seafood.
Soda, sweetened coffee, and energy drinks can add sugar and calories quickly. Choose water or unsweetened tea as your basic beverage, and check the sodium and sugar content in the nutritional information when purchasing drinks.
How to keep your blood pressure in check when eating out
Rather than avoiding eating out completely, it is more realistic to change the way you order and eat.
- When eating soup, stew, or ramen, eat less broth and only eat an appropriate amount of rice from the beginning.
- Request soy sauce, sauce, and dressing separately for dipping.
- Reduce the frequency of menu items with a lot of processed meat and sauces, such as hamburgers, pizza, and chicken.
- Add vegetables, tofu, fish, and grilled foods to your menu.
- On days when you eat out, rather than starving for the next meal, balance the intake by reducing salty food and soup.
Example of daily meals
The examples below are general reference examples for preventing high blood pressure. Meal size and nutrient requirements may vary for people with kidney disease, heart failure, diabetes, or taking blood pressure medication.
| meal | Example | |------|------| | morning | Appropriate amount of mixed grain rice, steamed egg, boiled broccoli, unsweetened tea | | Lunch | Appropriate amount of rice, grilled fish, ssam vegetables, bland vegetable side dishes | | Snack | Small amounts of whole fruit or unsalted nuts | | Dinner | One of tofu, chicken, or beans, a vegetable side dish, or a meal with less soup |
The most important thing in this example is not to follow the menu exactly, but to **reduce salty foods and add vegetables and protein** at each meal.
Check with your eating habits
Improving eating habits is an effective method, but blood pressure is also affected by weight, exercise, sleep, stress, smoking, drinking, and genetic factors. Start exercising by walking briskly for about 30 minutes a day, 5 days a week, and when measuring your blood pressure at home, measure it in a stable condition at the same time and record it.
If the reading is repeatedly over 135/85mmHg at home or over 140/90mmHg is confirmed at the doctor's office, it is recommended to consult a medical professional. If symptoms such as chest pain, shortness of breath, weakness in one limb, or slurred speech suddenly appear, you should seek emergency medical care immediately, regardless of your blood pressure level.
If you have already been diagnosed with high blood pressure, do not stop taking your medication just because your eating habits have improved. You should show your blood pressure records and changes in your diet to your health care provider so they can adjust your treatment plan.
Key Summary
- The first step in preventing high blood pressure is to reduce soup, processed foods, and salty seasoning.
- Refer to the DASH diet method of eating a balanced diet of vegetables, fruits, whole grains, legumes, and fish.
- Season with vinegar, lemon, pepper, garlic, green onions, herbs, etc. instead of salt.
- Use caution when using low-salt salt and potassium supplements depending on kidney disease or medications you are taking.
- Reduce sugary drinks, excessive drinking, and foods high in saturated fat.
- If you have been diagnosed with high blood pressure, do not arbitrarily stop taking medication even if you change your eating habits.
Checklist
- [ ] Are you leaving behind soups and stews or eating less?
- [ ] Are you reducing your intake of processed foods such as ramen, ham, sausage, salted fish, etc.?
- [ ] Do you include vegetable side dishes with each meal?
- [ ] Do you drink water or sugar-free drinks instead of sugary drinks?
- [ ] Did you check your health before eating low-salt or potassium foods?
- [ ] Are you recording the blood pressure measured at home with the date?
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This article is for general health information purposes only and is not a substitute for medical diagnosis or prescription.