Vietnam Promotes Healthy Eating for Lifestyle Disease Prevention

Vietnam is prioritizing dietary improvements as a key initiative to promote public health and prevent lifestyle diseases. In particular, foods and consumption methods effective for managing blood sugar, blood pressure, and cholesterol are gaining attention. For breakfast, a meal that marks the start of the day, oatmeal, rich in dietary fiber, is recommended. Oatmeal contains beta-glucan, which is expected to help curb rapid blood sugar spikes. When combined with milk or sugar-free yogurt, berries, chia seeds, or nuts, it forms a more balanced meal. However, instant oats with high added sugar should be avoided. As a snack, pistachios are suggested to aid in blood pressure management. Pistachios are abundant in potassium, unsaturated fatty acids, fiber, and antioxidants, and incorporating them into a healthy diet can positively impact blood pressure. It is crucial, however, to choose unsalted or low-salt varieties, as high sodium intake can adversely affect blood pressure. Furthermore, including a small portion of walnuts in the evening meal is believed to contribute to improved sleep quality. Walnuts naturally contain melatonin, a hormone related to the sleep-wake cycle, and may also benefit digestion, cholesterol levels, heart health, mood, and longevity. Suggested methods include mixing them into yogurt or oatmeal, or consuming them as a healthier alternative to sugary desserts after dinner. Additionally, combining fiber, protein, and healthy fats in meals is vital for moderating post-meal blood sugar spikes. For instance, instead of consuming plain white bread, opting for whole-wheat bread with peanut butter, or adding berries and nuts to sugar-free yogurt, can slow down the digestion and absorption of carbohydrates. Adequate hydration is also fundamental for maintaining health, with adults generally advised to consume about 1.8 to 2 liters of water daily. However, individual water needs vary based on activity levels, diet, and health status. Water helps maintain blood volume, regulate body temperature, and supports the kidneys in excreting waste products. Individuals with heart or kidney conditions, or those advised by a doctor to restrict fluid intake, must adhere to those specific recommendations. These dietary improvements are expected not only to enhance individual health management but also to contribute to reducing healthcare costs and extending the healthy lifespan of the Vietnamese population. The government and health agencies intend to strengthen public awareness campaigns regarding the importance of healthy eating habits.