Hypertension (high blood pressure): Blood pressure is determined based on 02 indicators (Systolic blood pressure/Diastolic blood pressure):

• Systolic blood pressure (corresponding to the phase when the heart contracts and ejects blood): Has a higher value because the blood flow in the arteries is being pushed by the heart at this time.
• Diastolic blood pressure (corresponding to the relaxation period between two consecutive beats of the heart): Has a lower value because the blood vessels are not under pressure from the heart at this time.

When blood pressure is always 140/90 mmHg or higher, it is considered hypertension.

Risk Factors for Hypertension:

Adjustable risk factors:

• Overweight and obesity: BMI >= 23 kg/m2;
• Eat salty;
• Smoking cigarettes (including electronic cigarettes);
• Heavy and frequent drinking;
• Lack of exercise;
•  Stress.

Non Adjustable risk factors:

• Race;
• Genetics: increased risk if parents or close relatives have high blood pressure;
• The older you are, the more likely you are to have high blood pressure.

Symptoms of Hypertension:

Most symptoms are quite not obvious, but some hypertensive patients may have some symptoms:

• Headache in the early morning;
• Fatigue, dizziness;
• Nose bleeding;
• Fast heartbeat;
• Changes in vision;
• Tinnitus;
• Severe cases may include nausea, vomiting, chest pain, confusion…

Hypertension is called the "silent killer", the symptoms of the disease are not obvious until complications occur such as heart attack, stroke, or kidney failure...

Everyone should regularly check their blood pressure and see a specialist. Especially the elderly or people with risk factors for the disease.

Treatment of Hypertension:

• Treatment includes medication and non-medication (diet, exercise, etc.)
• Treatment depends on the characteristics of each patient, blood pressure level, cardiovascular risks, and the doctor will recommend specific methods. One person's treatment method should not be applied to another person, and it is necessary with advice from a doctor.

Being active helps and improves health:

• Rhythmic exercises: like brisk walking..., 5-7 times/week, 30-60 minutes/session, at least 150 minutes/week.
• Warm up at the beginning and cool down after each exercise.
• Resistance exercises: Exercise such as lifting weights running, cycling..., at least 2-3 times/week.

Choosing exercises depends on the patient's characteristics. You need to discuss with your doctor to find suitable exercises for you.

How should people with high blood pressure eat?

DASH diet (Dietary Approaches to Stop Hypertension): is the most popular nutritional method in the world for hypertensive patients and people who want to lose weight.

DASH is built based on the following 4 criteria:

• Eat lots of fruits and vegetables and low-fat dairy products;
• Increase your servings of fish, poultry, nuts and whole foods;
• Minimize absorption of saturated fat, trans fat, and cholesterol;
• Limit salt, sweets, carbonated drinks, and red meat.

This is the menu for people with an energy need of 2000 kcal/day (light activity, office work).

• Recommended salt intake < 5g/day
• Cereals (bread, cereals, rice, pasta.): 6-8 servings/day.

Equivalent to 6-8 slices of bread, Or 3-4 cups of rice, pasta, cereal...

• Vegetables (tomatoes, carrots, broccoli, sweet potatoes, green vegetables): 4-5 servings/day. 

The equivalent of 4-5 cups (about 120-150 grams) of fresh green vegetables like spinach or kale. Or 2-3 cups (about 45 grams) of sliced vegetables - raw or cooked - like broccoli, carrots, squash or tomatoes…

• Fruit (various colors): 4-5 servings/day 

Equivalent to 4-5 medium apples, or 200 -250 grams of dried apricots, or 120-150 grams of fresh, frozen or canned peaches, etc.

• Milk (low-fat type): 2-3 servings/day. 

Equivalent to 2-3 cups (240 ml/cup) of low-fat milk, Or 2-3 cups (285 grams/cup) of low-fat yogurt.

• Lean meat (poultry, fish): about 170 g/day (eat red meat sparingly, no more than once or twice a week.
• Fats (recommended vegetable oil. Includes margarine and oils such as canola, corn, olive, and low-fat mayonnaise): 2-3 servings/day. 

Equivalent to: 1 teaspoon (4.5 grams) softened margarine or 1 tablespoon (15 grams) mayonnaise 1 teaspoon (5ml) vegetable oil or 2 tablespoons (30ml) salad dressing.

• Nuts (almonds, peanuts, hazelnuts, walnuts, sunflower seeds, kidney beans, lentils, and peas.): 4-5 servings/week. 

Equivalent to: 1/3 cup (50 grams) of nuts. Or 2 tablespoons (40 grams) of nut butter. Or 2 tablespoons (16 grams) of nuts. Or 1/2 cup (40 grams) of cooked beans.

• Sweets: Fewer or 5 servings per week. 

Equivalent to 1 tablespoon (12.5 grams) of sugar, 1 tablespoon (20 grams) of jelly or jam, or 1 cup (240 ml) of lemon juice.

Currently, hypertension (high blood pressure) is becoming more and more common, so the disease needs to be diagnosed and treated promptly to prevent dangerous complications for the patient’s health.