For office workers who sit for long periods with little exercise, irregular meals, along with a preference for strong-flavored and high-salt foods, it is increasingly easy to accumulate abdominal fat, leading to obesity and high blood pressure. How should one adjust their diet to manage high blood pressure? This time, we have invited certified nutritionist Huang Yancheng to analyze the risks and symptoms of high blood pressure, and to teach everyone the principles of quickly lowering blood pressure through diet. Those who fall into the high-risk category should pay special attention as well!
Risks and Symptoms of Hypertension
Hypertension is known as the “silent killer” because there are often no obvious symptoms in the early stages. Some people may only notice any signs when the condition becomes severe. However, common symptoms of hypertension include headaches, dizziness, fatigue, shortness of breath, chest pain, irregular heartbeat, mood changes, difficulty concentrating, and blurred vision.
If blood pressure is consistently at 140/90mmHg or higher, it is considered high blood pressure. High blood pressure can increase the workload on the heart and blood vessels. Over time, this can lead to damage to the arterial walls. Low-density lipoprotein (bad) cholesterol can form plaques, and the accumulation of plaques is a symptom of atherosclerosis. As the plaques build up, the arteries become narrower, not only causing an increase in blood pressure but also further damaging the heart and other parts of the body. This raises the risk of developing complications such as heart disease, stroke, or kidney failure.
High Blood Pressure High-risk Factors
Hypertension does not have a single or clear cause, usually it is caused by a combination of different factors. Common reasons are as follows:
| 65 歲以上 | 隨著年齡的增長，血管會逐漸失去彈性，患高血壓的風險亦有可能會增加。 |
| 遺傳因素 | 如果家人中有高血壓患者，那麼患高血壓的機會就會增高。 |
| 不健康的飲食習慣 | 高鈉、高脂肪、低纖維飲食、過量飲酒和吸煙會影響血壓。 過量攝取的鹽分會影響體內鈉與水分的平衡，加重心臟和血管的負擔來調節，長期的負荷會導致高血壓。 |
| 生活習慣 | 長期睡眠不足、心理壓力會導致血壓升高，增加高血壓的風險。 |
| 中央肥胖人士 | 是指男性腰圍為 90cm (約 36 吋) 或以上、女性腰圍為 80cm (約 32 吋) 或以上會增加患上糖尿病、高血壓等疾病風險。 |
Further reading:
- One look at the nutritional value of bean products! Nutritionist: These four types of people should not eat them, healthy tofu recipes recommended!
- She’s a walking clothes hanger! “Emily in Paris” Lily Collins overcomes anorexia and regains confidence and a healthy body shape with this diet!
- High Cholesterol – Should You Stop Eating Eggs? Nutritionist Debunks Common Myths, 3 Types of Foods Help Lower Cholesterol!
How to adjust your diet?
Low Sodium Diet: When cooking at home, use less salt, soy sauce, and seasoning powders, as these seasonings contain a large amount of sodium. It is recommended to use natural seasonings like onions, ginger, garlic, fresh chili peppers, and spring onions to enhance the flavor of food. Also, avoid processed foods such as salted fish, salted eggs, luncheon meat, sausages, and ham. When dining out, consider asking for the sauce on the side or choosing dishes without sauce, and avoid consuming soup ingredients.
2. Consume Fiber-Rich Foods: Whole grains, fruits, and vegetables are rich in fiber, magnesium, and potassium. Magnesium helps regulate blood pressure, while potassium can reduce the burden of high sodium on blood pressure, making them beneficial foods for lowering blood pressure. It is recommended to consume 2 portions of fruits and 2-3 portions of vegetables daily.
Weight Loss and Fat Restriction: Dietary fats are high in calories, consuming too much can lead to weight gain and increase the risk of high blood pressure. Additionally, improving obesity is also very helpful in reducing blood pressure. It is recommended to choose healthier cooking methods such as steaming, simmering, or baking, selecting lean meats or skinless poultry, choosing fat-free or low-fat foods such as skim milk and low-fat cheese, and using the nutrition information on food labels to select products with lower total fat, saturated fat, trans fat, and cholesterol content. Adults should not consume more than 7 teaspoons of oil per day.
Moderate Intake of Caffeine: Caffeine found in coffee, tea, and chocolate may temporarily increase blood pressure slightly because caffeine is a stimulant that excites the nerves and speeds up the heartbeat. It is suggested not to consume more than 2 cups of coffee (240ml per cup) per day.
Omega-3 Fatty Acids: Especially EPA and DHA. One of the reasons for high blood pressure is chronic inflammation. Omega-3 helps reduce vascular inflammation, thereby lowering high blood pressure. It also helps regulate heart rhythm and prevent arrhythmias. It is recommended to eat fish at least twice a week, especially oily fish such as salmon and mackerel; plant-based options like walnuts, flaxseeds, chia seeds are also good choices.
Learn More: Joey Wong Yim Ching – Accredited Nutritionist (Hong Kong Nutritionist Association)
“Family Nutrition Center” nutritionist, excels in listening and understanding clients’ feelings to design delicious and diverse menus tailored to them, integrating menus into their lifestyle.
