How to manage hypertension through diet

Hypertension is one of the leading causes of cardiovascular diseases such as coronary heart disease and stroke. Many risk factors contributing to hypertension are related to an unhealthy diet, including high intake of sodium, low intake of potassium and excessive consumption of alcohol.

 

In January 2023, China's National Health Commission issued four dietary guidelines. Among them, the Adult Hypertension Dietary Guidelines (2023 Edition) was compiled by the National Institute for Nutrition and Health of the Chinese Center for Disease Control and Prevention.

 

Based on theories in nutritional science and traditional Chinese medicine, and evidences from current research on diet-related chronic diseases, the following recommendations are proposed for the daily dietary intake of patients with hypertension.

 

 

It's better to reduce daily salt intake to below 5g per person. It is important to pay attention not only to the amount of salt used in home cooking, but also to the sodium content of high-salt condiments and processed foods. Patients should increase their intake of potassium-rich foods such as fresh vegetables, fruits, and beans.

 

Those with good kidney function can choose high-potassium and low-sodium salt.

 

 

It is recommended that hypertensive patients consume various foods and arrange meals properly. Hypertensive patients are advised to consume more vegetables and fruits that are rich in dietary fiber, with dark-colored vegetables accounting for more than half of the total vegetable intake. Vegetables and fruits cannot replace each other in daily diet.

 

An appropriate amount of grains and potatoes should be included in the diet, with whole grains or legumes accounting for 1/4 to 1/2 of the grains.

 

Adequate protein should also be included; dairy products, fish, soy and soy products are good sources of protein.

 

Limit the intake of sugar, salt and sodium-containing seasonings such as soy sauce, oyster sauce, chicken essence and monosodium glutamate.

 

Reasonable dietary therapy based on traditional Chinese medicine can also play a role in the prevention and improvement of hypertension.

 

 

It is recommended that hypertensive patients maintain a healthy weight, keeping the BMI between 18.5 and 23.9 kg/m2. The waist circumference should also be controlled, with a measurement of less than 85cm for men and less than 80cm for women.

 

All overweight and obese hypertensive patients are advised to lose weight by controlling energy intake and exercising more.

 

 

It is recommended that hypertensive patients quit smoking completely and avoid passive smoking. It's better for them to limit or avoid alcohol consumption.

 

They should maintain mental balance, follow regular sleeping patterns, ensure adequate sleep and avoid staying up late.

 

 

It is recommended that hypertensive patients regularly monitor their blood pressure, and understand blood pressure values. They should go to hospital or visit their doctors whenever there are potential health risks indicated by their overall cardiovascular condition and blood pressure.