“Eat Right Today – Protect Your Heart Tomorrow”

I. HOW DANGEROUS IS HIGH BLOOD PRESSURE?

- Often has no obvious symptoms

- Causes complications:
+ Stroke
+ Heart attack
+ Kidney failure -> Therefore, it is called the “silent killer”

High blood pressure is a common chronic disease, known as the “silent killer” because it often has no obvious symptoms but can cause many dangerous complications such as stroke, heart attack, heart failure, and kidney failure. Besides taking medication as prescribed by doctors, diet plays an extremely important role in controlling blood pressure.

II. DIET – AN IMPORTANT FACTOR

- Helps naturally lower blood pressure

- Supports treatment medication

- Reduces the risk of complications

III. MAIN MESSAGE

“Reduce Salt - Increase Vegetables - Live Healthy Every Day”

The DASH diet (Dietary Approaches to Stop Hypertension) is currently one of the most widely recommended dietary patterns for effectively lowering blood pressure.

The main principles include:

Reduce salt (sodium)
- Consume less than 5g of salt per day (~1 teaspoon).
- Limit processed foods such as instant noodles, canned foods, sausages, and pickled foods.
- Avoid the habit of adding extra salt or fish sauce while eating.
-> Reducing salt helps decrease water retention in the body, thereby lowering pressure on blood vessel walls.

Increase green vegetables and fruits
- Eat at least 400–500g of vegetables and fruits daily.
- Recommended choices: leafy greens, tomatoes, bananas, oranges, grapefruit, and berries.
-> These foods are rich in potassium, which helps balance sodium and support blood pressure reduction.

Choose whole grains
- Brown rice, oats, whole wheat bread.
- Limit white rice and refined carbohydrates.
-> Fiber in whole grains helps improve metabolism and protect cardiovascular health.

Prioritize healthy protein
- Fish (especially salmon), lean meat, beans, legumes, and nuts.
- Limit red meat, organ meats, and fried foods.
-> Fish rich in omega-3 help reduce inflammation and stabilize blood pressure.

Limit unhealthy fats and sugar
- Reduce fried foods, animal fats, and fast food.
- Avoid sugary drinks and sweets.
-> Diets high in saturated fats and sugar increase the risk of cardiovascular disease.