Search
Language
Blood pressure What a diet should look like
Table of Contents
1. Blood pressure definition and classification
The following table gives a classification of hypertension, however, it should be emphasized that its grading is only appropriate for studies performed in a doctor's office (A. Tykarski et al. 2019).2. Is this really hypertension what nutritional therapy is all about?
The risk factors for hypertension include obesity, sodium intake (e.g. cooking salt and high-salt products such as salty snacks or high-processed foods), stress, and genetic factors. A more detailed breakdown into environmental factors can also be noted. Excess body weight, low physical activity, improper diet, smoking tobacco, and foods such as a diet high in salt, a diet low in salt and fruit, a high-energy diet, high-pressure tobacco and a diet rich in fat, especially low in fatty acids (V.A.T. and V.A.; therefore, it is best to keep in mind that changes in the lifestyle and lifestyle of smoking alcohol and salt should be avoided, as well as a regular reduction in dietary intake and consumption of fat.3. Food ingredients, food and non-food products affecting blood pressure
Numerous studies show that there is a cause and effect relationship between salt intake and blood pressure values (L. Huang et al. 2020). According to the recommendations of the Polish Society of Hypertension and the World Health Organization in the diet of people with hypertension, the amount of salt in the herb should not exceed 5 g/day, i.e. tablespoons of salt (≤ 2 g of sodium). However, the usual intake is 912 g, and the higher it is, the higher the saltiness.4. Potassium
A meta-analysis of the studies showed that potassium intake was linked to a reduction in blood pressure among people with hypertension (N. J. Aburto et al. 2013). Decreases in arterial pressure were observed both as a result of increased intake of potash with diet and through dietary supplements. Given the fact that potash is easily supplied with food, it is recommended to eat products rich in this element, such as fresh fruits and vegetables or seeds of legumes.5. It's a food fiber
Studies involving 4,906 adults with hypertension have shown that higher intake of dietary fiber was significantly associated with decreased overall and cardiovascular mortality (H. R. Zhang et al. 2022). Higher intake may improve the prognosis of elderly hypertensive people.6. Fruit and vegetables
The hypotensive (pressure-lowering) effects of vegetables and fruits are due to the many substances they contain: fiber, potassium, antioxidants and phytoestrogens.7. Milk products
Studies have shown that there is a relationship between dairy consumption and the risk of hypertension. The likelihood of developing hypertension has decreased by 15% with an increase in protein consumption (≤ 800 g/day) (L. Schwingshackl et al. 2017).8. Alcohol
Limiting alcohol intake to 2030 g of pure ethanol per day in men, but not more than 140 g per week (e.g. 2 glasses of wine 5 times a week) and to 1020 g of clean ethanol daily but no more than 80 g/ week in women (e.,g. 5 glasses per week). 20 g of ethanol is found in 500 ml of beer, 250 ml of wine and 50 g of vodka. Limiting the health benefits of alcohol in people who consume it at low doses as well.9. Smoking cigarettes, you know
Cigarette smoking promotes cardiovascular disease and may reduce the effects of hypotensive medicines. Smoking cigarettes every time causes a significant increase in blood pressure and heart rate, which lasts for more than 15 minutes. In addition, smoking increases the risk of coronary heart disease, stroke or peripheral artery disease. This is also passive and has a detrimental effect on health. Therefore, quitting smoking should be a key component of hypertension therapy.10. High blood pressure and a DASH diet
The DASH diet (Dietary approaches to stop hypertension diet used in the treatment and prevention of hypertension) is the recommended diet for both hypertensive and healthy people. It is considered one of the healthiest dietary models. Studies show that it reduces blood pressure in people with or without hypertension regardless of their baseline blood pressure level or ongoing anti-hypertension treatment (C. D. Filippou et al. 2020). This effect is more evident in hypertension patients who consume high-fat fish seeds and in young people.11. High blood pressure and a Mediterranean diet
The Mediterranean diet is also recognized as one of the healthiest. Its effectiveness in the prevention of civilization diseases and hypertension is confirmed by many studies (M. Ch. Mentella et al. 2019; R. J. Widmer et al., 2015). The diet is based on the diet observed in the countries of the Mediterranean basin.12. Alternative dietary models for the treatment of hypertension
Lower rates of hypertension are observed in vegans compared to people on a traditional diet (Y. Yokoyama, K. Nishmura, N. D. Barnard 2014).13. Peanuts
Consumption of garlic has been shown to be associated with a lower risk of cardiovascular disease, including high blood pressure (K. Ried 2016).14. Cocoa
A small but statistically significant hypotensive effect (2 mmHg) has been observed after consumption of cocoa-rich products.15. Summary
The guidelines of the Polish Society for Hypertension emphasize that up to 40% of Poles do not know the value of their blood pressure (A. Tykarski et al. 2019). For this reason, it is recommended that measurements be carried out regularly at least once a year regardless of previous blood pressure values. Lifestyle changes are a very important element of both prevention and treatment of hypertension.
