Hypertension It is a serious health threat that is lurking in the health of Thai people more and more. People with high blood pressure. Who have systolic blood pressure greater than 140 mmHg and / or lower systolic blood pressure greater than 90 mmHg as measure in a medical setting. High blood pressure is associated with stroke (ie, stroke known to many) and coronary artery disease. If not properly maintained. And no behavior modification Both eating, exercising, and taking medicine can increase the risk of stroke and coronary heart disease.
Behavior modification It is one of the methods for the control and prevention of hypertension which has 6 important goals as follows
Goal 1: Keep my weight and waist fit
Control body weight to a normal level (Think of weight, height as BMI is 18.9 – 22.9 kg / m2 or waist circumference does not exceed the height divided by 2. For those with overweight or overweight problems, the eating behavior should be adjusted. Reduce eating foods that are high in sugar and high in fat, which are likely to get excess energy. More than the body needs and can accumulate a lot more body weight. Setting weight loss goals Long-term goals should be set gradually and gradually. Modify eating habits and exercising. Until becoming a habit by suggesting setting goals
Mean to lose weight about 0.5 – 1.0 kg per week, but for those who are overweight. May be more likely to lose weight
Goal 2: Adjust this meal to 2: 1: 1
The 2: 1: 1 principle is to eat all five food groups, but control the amount accordingly. The 9-inch plate was divided into four equal portions, with at least two vegetables, one being a starchy source, such as whole-grain rice, noodles, vermicelli, and one part of the protein from meat. For example, lean pork, chicken, fish, tofu, or eggs.For fruit, choose one fist of less sweet fruit per meal, such as guava, papaya, dragon fruit.When your body gets potassium, magnesium, calcium and dietary fiber from your normal diet, it can help lower blood pressure.
But should not eat potassium and magnesium. In supplement form Because there is a chance of getting too many of these nutrients. And cause problems People with chronic kidney disease need additional advice on what foods to eat from their doctor or dietitian.
Goal 3: Keep sodium and salty foods better
Sodium is a nutrient that affects blood pressure levels. Which should not consume more than 2,000 milligrams per day Sodium is already present in food. But it is high in food such as seasoning made from salt, such as soy sauce, fish sauce, shrimp paste, fermented fish sauce, various seasonings. Such as oyster sauce, ketchup, chili sauce, and seasoning powder. And MSG as well It is also found in very high content in fermented process foods such as pickles, tofu, sausages, fermented soybeans, and ufabet Chinese sausage.
Statistics show that Thais consume 4,350 milligrams of sodium per day. Which is 2 times higher than the advice ever Eating habits in everyday life that we can adjust. To help control the consumption of too much sodium, such as tasting before cooking and controlling the cooking of fish sauce soy sauce no more than 1 teaspoon per meal, use the principle of eating leftover meat. (Eat noodles, curries, stir-fry dishes, various yams, leaving the remaining water to not be eaten completely). For finished products should look for health alternative labels. Which indicates that sodium has been reduce to a certain extent. Choose spices such as garlic, pepper, coriander root for cooking. In addition, gradually adjusting the flavor can be a sustainable and healthy behavior change.
Goal 4: Add at least 150 minutes of shifting a week
Should increase the movement of the body in daily life. And exercise regularly By exercise suitable for people with high blood pressure. Including cardio exercise At a moderate intensity, such as brisk walking, jogging, cycling, swimming, however, exercises with stationary muscle contractions, such as plank squats, are not suitable for people with pressure problems. Blood Because it can raise blood pressure. And if you find abnormal symptoms while exercising, such as chest tightness, shortness of breath, you should stop and consult a doctor immediately.
Goal 5: cut down on alcohol It helps to reduce the pressure well
Drinking large amounts of alcohol It can affect elevated blood pressure levels, so alcohol control is essential for those with high blood pressure or at risk. Women should not drink more than 1 drink and men should not exceed 2 drinks.
Goals 6: Consume all medicines according to the treatment plan
In some people with high blood pressure The doctor may consider that Behavioral adjustment alone may not be enough to normalize blood pressure. Therefore, it should be taken as directed by your doctor. Should not stop the drug itself. Because a condition where high blood pressure is extremely high increases the risk of stroke and coronary artery disease.