Some foods help avoid hypertension or even prevent its complications
New guidelines from the European Society of Cardiology have made significant changes to the understanding of healthy blood pressure levels. Values between 12 by 7 and 13 by 8 are now classified as high, which requires more attention to avoid complications. This update also reinforces the importance of ongoing care to prevent hypertension and its impact on health.
“Hypertension, more commonly called arterial hypertension, is the most widespread chronic condition in the world. It is a major risk factor for heart disease, affects one billion people and is responsible for one in eight deaths every year”, explains the Dr. Deborah Beranger, endocrinologist with a postgraduate diploma in Endocrinology and Metabology at the Santa Casa de Misericórdia do Rio de Janeiro (SCMRJ).
Check for high blood pressure
According to Dr. Marcella Garcez, nutritionist and director of the Brazilian Association of Nutrology, the first dietary guideline, when it comes to controlling high blood pressure, is to reduce the intake of salt and foods that contain high concentrations of sodium.
“Sodium, present in salt, is a micronutrient that controls kidney functions, blood pressure and nerve impulses, for example. It is proven that an excess of this micronutrient can alter blood pressure and other body functions, leading to the development of hypertension, cardiovascular disease and even death”, warns the expert.
The World Health Organization (WHO) recommends that salt consumption should not exceed 5 grams per day, which is equivalent to approximately 2 grams of sodium. “So take the salt shaker off the table and reduce your consumption of fast food and processed, canned and processed products are key measures to control high blood pressure,” the doctor adds.
Food care
A heart-healthy diet and blood pressure control go far beyond reducing sodium intake. “Consuming antioxidant foods, high in fiber and rich in hypotensive bioactive compounds, can help reduce blood pressure levels,” says Dr. Marcella Garcez.
According to her, potassium is a great ally against hypertension. “Potassium helps balance sodium levels in the body, as it helps the kidneys excrete excess of this micronutrient through urine. In addition, it also promotes relaxation of the walls of blood vessels, improving blood flow and helping to reduce the pressure in the arteries”, says the professional.
Sources of potassium and magnesium
To control blood pressure, the nutritionist recommends eating foods low in sodium and rich in potassium, magnesium and fibers. “Banana, avocado, orange, sweet potato, and spinach are examples of foods rich in potassium, so they help balance the effects of sodium,” explains Dr. Marcella Garcez.
In addition to potassium, some foods can help blood pressure in other ways as well. “Potassium is also present in legumes, such as beans and peas, which also contain fiber, as well as whole grains, thus helping to maintain healthy blood pressure levels,” lists the doctor.
“Magnesium is found in oil seeds such as walnuts, almonds and flaxseeds”, underlines Dr. Marcella Garcez, who also recommends the consumption of fatty marine fish, including sardines and salmon, which, being rich in omega 3, help relax. blood vessels. “And garlic and onion also contain bioactive compounds that help dilate blood vessels,” he adds.
Benefits of the DASH diet in controlling hypertension
There is even a diet specifically designed to prevent and treat hypertension: the DASH diet, which focuses on vegetables, fruitwhole grains, low-fat dairy and lean proteins, while discouraging the consumption of foods with saturated and trans fats.
Research has shown that people following the DASH diet can reduce their blood pressure by a few points in just two weeks. “Over time, your systolic blood pressure (the top number in your blood pressure reading) can drop by 8 to 14 points, which significantly reduces your risk of cardiovascular disease. The positive health effects can be even greater if your DASH is combined with a low-sodium diet,” explains Dr. Deborah Beranger.
And one interesting thing is that the effects are greater in people with hypertension or higher blood pressure at baseline, which is comparable to antihypertensive drugs. “The study findings reinforce that dietary interventions may be useful as antihypertensive medications in people at increased risk of hypertension and should be a routine first-line treatment option for such individuals,” he adds.
Additional Health Effects of the DASH Diet
Evidence has also shown that the DASH diet is also very effective in reducing blood cholesterol. “The greatest consumption of fiber, coming from vegetables and fruit, as well as the reduction in the consumption of saturated fats explain the benefits of the diet in reducing blood cholesterol”, explains the endocrinologist.
Of course, a personalized diet with medical and nutritional monitoring is always the best way. “However, we have clear evidence that putting this type of dietary model into practice brings benefits to patients suffering from metabolic syndrome, including, in addition to arterial hypertension, obesity, insulin resistance and altered levels of cholesterol and triglycerides in the blood”, he concludes Dr. Deborah Beranger.
By Maria Claudia Amoroso
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
