6 important goals To aim to reduce high blood pressure
High blood pressure It is a serious health threat that is hidden in the health of more and more Thai people. People with high blood pressure is a person with a systolic pressure greater than 140 mmHg and/or a diastolic pressure greater than 90 mmHg from measurement in a hospital.
High blood pressure is related to stroke (such as stroke that many people know about) and coronary artery disease (such as coronary artery disease or atherosclerosis) if not properly cared for. and without changing behavior Both eating, exercising and taking medicine will increase the risk of stroke and coronary heart disease.
behavior modification It is one of the methods to control and prevent high blood pressure, which has 6 important goals as follows:
Goal 1: Keep my weight and waistline in check.
Control your body weight to be within normal limits. (Calculate weight and height as BMI at 18.9 – 22.9 kg/m2 or waist circumference not exceeding height divided by 2. For those who have problems with being overweight or waist circumference, there should be a change in eating behavior. Reduce eating foods that are high in sugar and high in fat, which have a chance of getting excess energy. More than the body needs and accumulates as increased body weight. Setting weight loss goals Long-term goals should be set gradually. Change eating and exercise habits until it becomes a habit by introducing goal setting
Means weight loss of approximately 0.5 – 1.0 kg per week, but for those who have a lot of weight There may be a greater chance of rapid weight loss.
Goal 2: Adjust this meal to 2:1:1.
The 2:1:1 principle is to ทางเข้า ufabet https://ufabet999.app eat food from all 5 food groups but control the amount appropriately. Using a 9-inch plate, divide it into 4 equal parts, 2 of which are at least 2 types of vegetables, 1 part is a starch source such as unpolished rice, noodles, vermicelli, and 1 part is protein from meat. such as lean pork, chicken, fish, tofu, or eggs. For fruits, choose less sweet fruits, about 1 fistful per meal, such as guava, papaya, and dragon fruit. When the body receives potassium, magnesium, calcium, and dietary fiber from normal food, it can help reduce blood pressure. But you shouldn’t eat potassium and magnesium. Supplementary form in the form of dietary supplements Because there is a chance of getting too many of these nutrients. and can cause problems However, people with chronic kidney disease need to receive additional advice about the foods they should eat from their doctor or dietitian.
Goal 3: Control sodium and salty foods to be good.
Sodium is a nutrient that affects blood pressure levels. You should not consume more than 2,000 milligrams per day. Sodium is already present in common foods. But it is high in food seasonings made from salt such as soy sauce, fish sauce, shrimp paste, fermented fish, various seasoning sauces such as oyster sauce, ketchup, chili sauce, and seasoning powder. and MSG as well It is also found in very high amounts in processed and fermented foods such as pickled vegetables, fermented bean curd, sausages, fermented pork, and Chinese sausage.
Statistics show that Thai people consume 4,350 milligrams of sodium per day. which is twice as high as the recommendation. Daily eating habits that we can change To help control the intake of sodium not to be too much, include tasting before cooking and controlling the use of soy sauce and fish sauce not more than 1 teaspoon per meal, using the principle of eating meat with water left. (Eat noodles, curry, stir-fried food, salads, leaving the watery part, do not eat it all.)
For ready-made products, look for the health alternative label. This indicates that sodium has reduce to a certain level. Choose spices such as garlic, pepper, and coriander roots for cooking. In addition, gradually adjusting the taste will be a sustainable adjustment to healthy behavior.