Tips for improving blood pressure and controlling weight
09 Nov 2018
How to Assess Healthy Weight?
You can evaluate your weight in the following ways:
1. BMI (Body Mass Index)
To calculate your BMI, use the following formula:
BMI = Weight (kg) / Height² (m)
BMI Guidelines for Asian Adults
Note: BMI is not applicable for children under 18 years or pregnant women.
2. Waist Circumference
The ideal waist circumference for Asian adults is:
- Men: <90 cm (<36 inches)
- Women: <80 cm (<32 inches)
Maintaining a healthy weight helps control blood pressure and reduces the risk of other chronic diseases such as type 2 diabetes and certain cancers.
To achieve weight loss, you can reduce the intake of high-calorie foods and increase physical activity to boost calorie expenditure.
The recommended weight loss rate is about 1-2 pounds per week.
Why Regular Exercise?
Exercising more helps maintain a healthy weight while lowering your blood pressure and cholesterol levels.
It is generally recommended that healthy adults engage in at least 150 minutes of moderate-intensity aerobic exercise (e.g., brisk walking) per week, along with two muscle-strengthening activities.
You can start with walking and gradually increase the duration and intensity of your activities.
Safety first: If you experience pain or discomfort while exercising, please stop immediately.
If you have any questions, consult your doctor.
Why Relax?
Stress can temporarily raise your blood pressure.
Unhealthy stress-relief methods such as drinking alcohol, smoking, and binge eating may negatively affect your blood pressure and health.
Follow a Healthy Eating Plan: "DASH Diet"
This can help lower high blood pressure and reduce the risk of heart disease.
Rich in dietary fiber and minerals that help lower blood pressure: potassium, magnesium, and calcium.
It is recommended to reduce sodium, sugar, saturated fat, trans fat, cholesterol, and red meat intake.
Increase your consumption of fruits, vegetables, and whole grains.
Consume low-fat dairy, poultry, fish, legumes, nuts, seeds, and oils rich in unsaturated fatty acids in moderation.
Whole Grains
A source of energy and dietary fiber.
Whole grains contain more dietary fiber and nutrients than refined grains. Choose whole grain pasta and bread instead of regular pasta and white bread; replace white rice with brown or oatmeal rice whenever possible.
Opt for low-fat, low-sodium, and low-sugar cereals.
Fruits and Vegetables
Sources of dietary fiber, vitamins, and minerals, including potassium and magnesium.
Try a variety of fruits and vegetables; fresh or frozen are both healthy options.
Choose products without added salt or sugar.
Low-Fat Dairy Products
Sources of calcium and protein.
They generally contain less fat, especially saturated fat, compared to full-fat products.
Choose products without added sugar (and flavor with appropriate amounts of fresh or frozen fruit).
Meat, Poultry, Fish, and Legumes
Sources of protein and magnesium.
Select unprocessed lean meats, trimming excess fat and skin before eating.
Consume at least two servings of fatty fish rich in omega-3 fatty acids each week, such as salmon or mackerel.
Nuts and Seeds
Sources of energy, healthy fats, magnesium, protein, and dietary fiber.
Choose nuts and seeds without added salt or sugar.
Cooking Oils
Opt for heart-healthy plant oils (including olive oil and canola oil) instead of butter, coconut oil, or other animal fats.
Read food labels on margarine and salad dressings, choosing products with the lowest saturated fat content and no trans fats.
Limit Sodium Intake
Excessive sodium (salt) intake can lead to high blood pressure and increase the risk of kidney disease, cardiovascular diseases, and stroke.
The World Health Organization recommends that adults consume no more than 2000 mg of sodium per day (equivalent to about 1 teaspoon of salt). If you want to further improve your blood pressure, aim for 1500 mg per day.