Following this eating plan may help you control your blood pressure

The arterial hypertension It is now one of the most common diseases among Spaniards, and although it generally occurs in older people, more and more young people are suffering from it.

The truth is that there are some habits like tobacco, alcohol, processed food or stress that can increase the risk of high blood pressureTherefore, lifestyle changes can be helpful in reducing hypertension and related diseases.

Specifically, new research presented at the American Heart Association’s 2022 Hypertension Scientific Sessions recommends that patients with hypertension adopt DASH diet (Dietary Approach to Stop Hypertension).

This type of diet can reduce the risk of disease cardiovascular system in young and middle-aged hypertensive people in stage 1.

How can complications be prevented in people with high blood pressure?

As stated in the 2017 American Heart Association/American College of Cardiology Joint Hypertension Guideline, Stage 1 hypertension it is defined by having a systolic value greater than 130-139 mm Hg or a diastolic reading less than 80-89 mm Hg.

At that point, adopt lifestyle changes such as limiting excessive alcohol consumption and exercising regularly, could prevent the risk of high blood pressure and therefore the number of deaths.

Also include a meal plan following the DASH diet may have the greatest benefit, an estimated 15,000 cases of heart disease are prevented among men and 11,000 cases among women.

Experts say that people with stage 1 hypertension “become a significant and imminent burden on the health system”, so the results of this study are useful, as they provide “strong evidence that large-scale changes in healthy behavior can prevent the future of the heart.” disease, related complications and excess healthcare costs.”

What is the DASH diet and what does it consist of?

As the experts at Medline Plus point out, the DASH eating plan is a diet designed to help patients control blood pressure and lose weight In a healthy way.

This type of diet emphasizes extra consumption of fruits, vegetables, lean meats, nuts, seeds and grains and requires that limit consumption of red meat, sodium, sugar and sugary drinks.

This is how the DASH diet teaches and guides the patient eat nutritious foodfocusing on foods rich in calcium, potassium, magnesium and fiber, which when combined help lower blood pressure.

In short, foods that can be included in the DASH diet include non-starchy vegetables and fruits; fat-free or low-fat dairy products; whole grains; lean meats, poultry, beans, soy foods, legumes, and eggs and egg substitutes; fish; walnuts; seeds; and heart-healthy fats, such as olive oil or avocado.

On the contrary, to follow this diet, the consumption of sweets, sweets and sugary drinks must be reduced; foods high in saturated fat, such as full-fat dairy products, fatty foods, tropical oils, and packaged snacks; as well as limiting the consumption of alcohol and tobacco.

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