To prevent high blood pressure, it is essential to maintain a healthy weight, quit smoking, limit alcohol intake, and engage in regular exercise. Most importantly, reducing the consumption of salty foods is crucial.
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While salt is a necessary nutrient for our bodies, excessive intake can lead to diseases such as high blood pressure, heart disease, and stroke. The World Health Organization (WHO) recommends that adults consume less than 2000mg of sodium daily. However, the average daily sodium intake of Koreans is 3400mg, significantly exceeding the WHO’s recommendation.
High blood pressure refers to a state where the blood pressure is higher than average. If one has high blood pressure, excessive pressure is applied to the blood vessels, damaging the heart, brain, kidneys, etc. High blood pressure progresses silently. In the early stages, there are no symptoms, so that it can be overlooked. However, when symptoms appear, they can include headaches, dizziness, vertigo, and chest pain.
To prevent high blood pressure, it is essential to reduce salt intake. To reduce salt, one should consume less high-sodium foods like stews, kimchi, and fermented seafood and use less salt when cooking. Other helpful habits include not keeping a salt shaker on the table, drinking less soup when eating ramen, and cultivating a taste for less salty food.
If you already have high blood pressure, not only should you reduce your salt intake, but you also need to improve your lifestyle habits to manage your blood pressure. To control blood pressure, it’s crucial to maintain a proper weight and exercise regularly. You should also reduce smoking and alcohol consumption and consume plenty of fruits and vegetables.
There are several ways to manage and prevent high blood pressure. Let’s learn about foods and proper eating habits for controlling high blood pressure.
Vegetables and fruits, rich in dietary fiber and various nutrients, are beneficial for managing high blood pressure. Incorporating green vegetables, carrots, fruits, onions, and garlic into your diet is recommended.
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Fruits and vegetables are rich in potassium, which helps lower blood pressure. Foods high in potassium, such as bananas, spinach, avocados, and broccoli, are gaining attention. Potassium helps to excrete excess sodium in the body, making it beneficial for preventing high blood pressure.
High-protein foods help strengthen muscles and stabilize blood pressure. It’s good to consume foods like chicken breast, white fish, tofu, and legumes.
Instead of white rice, one should opt for whole-grain rice, oats, sweet potatoes, and other whole-grain foods. These foods help stabilize blood sugar levels and prevent high blood pressure.
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Choosing foods rich in healthy fats, specifically unsaturated fats, is beneficial. Foods like olive oil, avocados, and nuts, which are rich in these fats, aid in managing blood pressure.
Legumes are also good for high blood pressure. They are rich in potassium and fiber, which help lower blood pressure. Experts recommend black beans, lentils, chickpeas, and similar legumes. Additionally, almonds, walnuts, pistachios, and other nuts are also beneficial because they are rich in potassium and omega-3 fatty acids, which can help lower blood pressure.
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Fish rich in omega-3 fatty acids are also suitable for lowering blood pressure. Salmon, tuna, and mackerel are the main ones. Whole grains rich in fiber also help lower blood pressure. Brown rice, oats, quinoa, etc., are beneficial.
On the other hand, increasing potassium intake is as important as reducing sodium intake in preventing high blood pressure. Increasing the intake of potassium-rich fruits and vegetables can help prevent high blood pressure.
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