{"id":1603,"date":"2025-11-26T08:16:41","date_gmt":"2025-11-26T08:16:41","guid":{"rendered":"https:\/\/charis.com.vn\/?p=1603"},"modified":"2025-11-26T08:16:41","modified_gmt":"2025-11-26T08:16:41","slug":"huyet-ap-cao-che-do-an-va-giam-can","status":"publish","type":"post","link":"https:\/\/charis.com.vn\/en\/huyet-ap-cao-che-do-an-va-giam-can\/","title":{"rendered":"HIGH BLOOD PRESSURE: DIET AND WEIGHT LOSS"},"content":{"rendered":"<p><strong>What is high blood pressure and why should you care?<\/strong><\/p>\n<p>High blood pressure (also known as hypertension) is a very common condition, but if not well controlled, it can lead to many serious complications such as stroke, heart failure, heart attack, kidney failure and dementia. Worldwide, high blood pressure is the leading risk factor for death from cardiovascular disease.<\/p>\n<p>Fortunately, we can effectively lower blood pressure by making lifestyle changes: eating healthy, exercising regularly, and losing weight (if overweight\/obese). Each lifestyle change has its own benefits.\u00a0<strong>have their own positive contribution<\/strong>, But\u00a0<strong>The effectiveness will be multiplied most strongly when they are combined synchronously.<\/strong>However, lifestyle changes often only reduce blood pressure moderately, so many people still need additional medication to reach their target blood pressure.<\/p>\n<p><strong>How is blood pressure measured?<\/strong><\/p>\n<p>Blood pressure is recorded as two numbers:<\/p>\n<ul>\n<li>Top number (systolic blood pressure): pressure in the blood vessels when the heart contracts.<\/li>\n<li>Bottom number (diastolic pressure): pressure when the heart rests between beats.<\/li>\n<\/ul>\n<h2><strong>Blood pressure classification table according to the Ministry of Health<\/strong><\/h2>\n<p>Based on the 2024 Guidelines for Diagnosis and Treatment of Hypertension of the Vietnam Hypertension Association and the Vietnam Cardiology Association (*), this disease is divided into levels based on the following reference value table:<\/p>\n<table width=\"100%\">\n<tbody>\n<tr>\n<td width=\"23%\"><strong>\u00a0<\/strong><\/td>\n<td width=\"38%\"><strong>Blood pressure measured in clinic (mmHg)<\/strong><\/td>\n<td width=\"38%\"><strong>Self-measured blood pressure at home (mmHg)<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"23%\"><strong>HA does not increase<\/strong><\/td>\n<td width=\"38%\">HATT &lt;120 and HATTr &lt;70<\/td>\n<td width=\"38%\">HATT &lt;120 and HATTr &lt;70<\/td>\n<\/tr>\n<tr>\n<td width=\"23%\"><strong>Pre-hypertension<\/strong><\/td>\n<td width=\"38%\">HATT 120-139 or HATTr 70-89<\/td>\n<td width=\"38%\">HATT 120-134 or HATTr 70-84<\/td>\n<\/tr>\n<tr>\n<td width=\"23%\"><strong>Increased blood pressure<\/strong><\/td>\n<td width=\"38%\">HATT \u2265140 or HATTr \u226590<\/td>\n<td width=\"38%\">HATT \u2265135 or HATTr \u226585<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><em><u>Note:<\/u><\/em><em>\u00a0HATT = systolic blood pressure; HATTr = diastolic blood pressure.<\/em><\/p>\n<p>(*) <a href=\"https:\/\/timmachhoc.vn\/phac-do-53-chan-doan-va-dieu-tri-tang-huyet-ap\/\">https:\/\/timmachhoc.vn\/phac-do-53-chan-doan-va-dieu-tri-tang-huyet-ap\/<\/a><\/p>\n<p>Anyone with mildly elevated or high blood pressure needs to make immediate lifestyle changes. Your doctor will consider prescribing medication if you have stage 2 or stage 1 hypertension with heart disease or a high heart risk.<\/p>\n<p><strong>Changing your diet \u2013 the strongest \u201cmedicine\u201d that doesn&#039;t require a prescription<\/strong><\/p>\n<ol>\n<li>Reduce salt (sodium)\n<ul>\n<li>Salt is the &quot;culprit&quot; that increases blood pressure.<\/li>\n<li>Most of the salt we eat does not come from the salt shaker on the dining table but from processed foods, canned foods, fast foods, and concentrated fish sauces\/dipping sauces.<\/li>\n<li>The ideal goal for heart health is less than 1,500 mg sodium\/day, however, a realistic and widely recommended goal is\u00a0<strong>less than 2,000 mg sodium\/day<\/strong>\u00a0(equivalent to 5 grams of salt). Let&#039;s start with this goal.<\/li>\n<\/ul>\n<\/li>\n<li>Increased potassium (unless you have kidney disease)\n<ul>\n<li>Potassium helps counterbalance the harmful effects of salt.<\/li>\n<li>Foods rich in potassium: bananas, oranges, sweet potatoes, spinach, tomatoes, beans, fish\u2026<\/li>\n<\/ul>\n<\/li>\n<li>Limit alcohol\n<ul>\n<li>Men: no more than 2 units of alcohol\/day.<\/li>\n<li>Women: no more than 1 unit\/day. (1 unit = 350 ml beer or 150 ml wine or 30 ml spirits)<\/li>\n<li>Drinking too much and drinking in a row is very dangerous for blood pressure.<\/li>\n<\/ul>\n<\/li>\n<li>Eat lots of vegetables and fiber\n<ul>\n<li>Goal: at least 5 servings of fruits and vegetables\/day.<\/li>\n<li>Fiber (20\u201335 g\/day) helps lower blood pressure and is good for the intestines.<\/li>\n<\/ul>\n<\/li>\n<li>Eat fish 2-3 times\/week\n<ul>\n<li>Especially marine fish rich in omega-3 (salmon, mackerel, tuna\u2026).<\/li>\n<\/ul>\n<\/li>\n<li>Cut down on excessive caffeine\n<ul>\n<li>People who are not used to drinking coffee may experience a temporary increase in blood pressure.<\/li>\n<li>For regular drinkers, the effects may be less pronounced. However, to be safe, you should\u00a0<strong>monitor your own blood pressure response<\/strong>\u00a0after drinking coffee and limit if blood pressure increases.<\/li>\n<\/ul>\n<\/li>\n<li>DASH diet \u2013 the \u201cgolden weapon\u201d to control blood pressure\n<ul>\n<li>DASH = Dietary Approaches to Stop Hypertension.<\/li>\n<li>Characteristics: lots of fruits and vegetables, whole grains, low-fat dairy, little red meat, little saturated fat and sweets.<\/li>\n<li>When combining DASH + salt reduction \u2192 can reduce systolic blood pressure by 11\u201312 mmHg (equivalent to the effect of one drug).<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p><strong>Exercise regularly<\/strong><\/p>\n<ul>\n<li>Aerobic exercise (brisk walking, jogging, cycling, swimming): 150\u2013300 minutes\/week of moderate intensity or 75\u2013150 minutes\/week of vigorous intensity.<\/li>\n<li>Combine weight training\/strengthening exercises 2 sessions\/week.<\/li>\n<li>Just walking briskly 30 minutes a day, 5 days a week can help reduce blood pressure by 4\u20139 mmHg.<\/li>\n<li>Most importantly: it must be sustainable.<\/li>\n<\/ul>\n<p><strong>Lose weight if overweight\/obese<\/strong><\/p>\n<ul>\n<li><strong>Just lose about 5% of body weight<\/strong>\u00a0(e.g. 4kg for a person weighing 80kg) can significantly lower blood pressure.<\/li>\n<li>BMI \u2265 23 (in Asians) is overweight, \u2265 25 is obese.<\/li>\n<li>How to lose weight effectively and sustainably: eat fewer calories + move more.<\/li>\n<\/ul>\n<p><strong>Things to avoid<\/strong><\/p>\n<ul>\n<li>NSAID pain relievers (ibuprofen, diclofenac, naproxen\u2026) can increase blood pressure.<\/li>\n<li>Oral contraceptives (in some people).<\/li>\n<li>Decongestants, diet pills, stimulants (including narcotics). \u2192 Tell your doctor about all medications and supplements you are taking.<\/li>\n<\/ul>\n<p><strong>Get enough sleep<\/strong><\/p>\n<ul>\n<li>Sleep 7\u20139 hours every night.<\/li>\n<li>Long-term sleep deprivation increases the risk of high blood pressure.<\/li>\n<\/ul>\n<p><strong>What if I change my lifestyle but my blood pressure is still high?<\/strong><\/p>\n<p>\u2192 You may need to take additional blood pressure medication. There are many safe and effective medications available. Your doctor will choose the one that is best for you.<\/p>\n<p><strong>In Summary \u2013 What Can You Do Today?<\/strong><\/p>\n<ol>\n<li>Measure your blood pressure regularly at home.<\/li>\n<li>Significant salt reduction (less than 5 g salt\/day).<\/li>\n<li>Eat lots of vegetables and fruits, at least 500\u2013800 g\/day.<\/li>\n<li>Walk briskly for 30 minutes every day.<\/li>\n<li>If overweight, try to lose 3\u20135 kg in the first 3 months.<\/li>\n<li>Get enough sleep and limit alcohol.<\/li>\n<\/ol>\n<p>Just by consistently making these small changes, you can completely control your blood pressure well, significantly reducing the risk of stroke and heart attack \u2013 without having to rely completely on medication!<\/p>\n<p>Wish you always healthy!<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>Huy\u1ebft \u00e1p cao l\u00e0 g\u00ec v\u00e0 t\u1ea1i sao c\u1ea7n quan t\u00e2m? Huy\u1ebft \u00e1p cao (hay c\u00f2n g\u1ecdi l\u00e0 t\u0103ng huy\u1ebft \u00e1p) l\u00e0 t\u00ecnh tr\u1ea1ng r\u1ea5t ph\u1ed5 bi\u1ebfn nh\u01b0ng n\u1ebfu kh\u00f4ng ki\u1ec3m so\u00e1t t\u1ed1t, c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn nhi\u1ec1u bi\u1ebfn ch\u1ee9ng nghi\u00eam tr\u1ecdng nh\u01b0: \u0111\u1ed9t qu\u1ef5, suy tim, nh\u1ed3i m\u00e1u c\u01a1 tim, suy th\u1eadn v\u00e0 sa [&hellip;]<\/p>","protected":false},"author":3,"featured_media":1604,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1603","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>HUY\u1ebeT \u00c1P CAO: CH\u1ebe \u0110\u1ed8 \u0102N V\u00c0 GI\u1ea2M C\u00c2N - Charis Healthcare<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/charis.com.vn\/en\/huyet-ap-cao-che-do-an-va-giam-can\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"HUY\u1ebeT \u00c1P CAO: CH\u1ebe \u0110\u1ed8 \u0102N V\u00c0 GI\u1ea2M C\u00c2N - Charis Healthcare\" \/>\n<meta property=\"og:description\" content=\"Huy\u1ebft \u00e1p cao l\u00e0 g\u00ec v\u00e0 t\u1ea1i sao c\u1ea7n quan t\u00e2m? Huy\u1ebft \u00e1p cao (hay c\u00f2n g\u1ecdi l\u00e0 t\u0103ng huy\u1ebft \u00e1p) l\u00e0 t\u00ecnh tr\u1ea1ng r\u1ea5t ph\u1ed5 bi\u1ebfn nh\u01b0ng n\u1ebfu kh\u00f4ng ki\u1ec3m so\u00e1t t\u1ed1t, c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn nhi\u1ec1u bi\u1ebfn ch\u1ee9ng nghi\u00eam tr\u1ecdng nh\u01b0: \u0111\u1ed9t qu\u1ef5, suy tim, nh\u1ed3i m\u00e1u c\u01a1 tim, suy th\u1eadn v\u00e0 sa [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/charis.com.vn\/en\/huyet-ap-cao-che-do-an-va-giam-can\/\" \/>\n<meta property=\"og:site_name\" content=\"Charis Healthcare\" \/>\n<meta property=\"article:published_time\" content=\"2025-11-26T08:16:41+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/charis.com.vn\/wp-content\/uploads\/2025\/11\/Charis-Healthcare-6-e1764144910252-1024x685.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"685\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"info@charisvn.com\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"info@charisvn.com\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/charis.com.vn\/huyet-ap-cao-che-do-an-va-giam-can\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/charis.com.vn\/huyet-ap-cao-che-do-an-va-giam-can\/\"},\"author\":{\"name\":\"info@charisvn.com\",\"@id\":\"https:\/\/charis.com.vn\/#\/schema\/person\/07e636bead2a726313dd6f9c173d5711\"},\"headline\":\"HUY\u1ebeT \u00c1P CAO: CH\u1ebe \u0110\u1ed8 \u0102N V\u00c0 GI\u1ea2M C\u00c2N\",\"datePublished\":\"2025-11-26T08:16:41+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/charis.com.vn\/huyet-ap-cao-che-do-an-va-giam-can\/\"},\"wordCount\":1644,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/charis.com.vn\/#organization\"},\"image\":{\"@id\":\"https:\/\/charis.com.vn\/huyet-ap-cao-che-do-an-va-giam-can\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/charis.com.vn\/wp-content\/uploads\/2025\/11\/Charis-Healthcare-6-e1764144910252.png\",\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/charis.com.vn\/huyet-ap-cao-che-do-an-va-giam-can\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/charis.com.vn\/huyet-ap-cao-che-do-an-va-giam-can\/\",\"url\":\"https:\/\/charis.com.vn\/huyet-ap-cao-che-do-an-va-giam-can\/\",\"name\":\"HUY\u1ebeT \u00c1P CAO: CH\u1ebe \u0110\u1ed8 \u0102N V\u00c0 GI\u1ea2M C\u00c2N - 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