Hypertension and diet – It is now proven that there is a major link between the two.
Drugs such as beta-blockers or ACE inhibitors are prescribed by doctors for hypertension, but lifestyle factors such as diet can often be overlooked.
Dietary treatment of hypertension is essential for any individual looking to lower their blood pressure. So what do you need to know about hypertension and diet?
It is now established that a high sodium intake is significantly associated with a rise in blood pressure.
Sodium takes the form of salt in the diet. Therefore reducing your salt intake can help reduce blood pressure straight away.
In fact a study published in the European Journal of Nutrition found that decreasing sodium levels to 2.5 grams a day can reduce the risk of hypertension by 30% – 50% in some people.
Alcohol consumption also has an effect. The consumption of over 4 units of alcohol a day can cause blood pressure to rise. This equates to drinking about 2 pints/2 cans of beer or 3 glasses of wine a day.
For heavy and moderate alcohol drinkers, restricting the amount you drink to 1 beer or glass of wine a day can help reduce your risk of hypertension.
So what can you eat to help? The DASH diet, first published in the New England Journal of Medicine, is the first specific hypertension diet. It presents a diet plan including a list of foods proven to reduce blood pressure. It states that individuals should consume:
-Large amounts of fruit and pure juices
-Large amounts of vegetables
-Large amounts of whole grains
-Only 2 servings of low fat dairy and less then 1 serving of full fat dairy a day
-Some seeds, nuts and legumes
-1-2 servings of beef, pork, poultry and fish a day
-No more than 2 servings of fat, oils and salad dressings
-Less than 1 serving of sweets or snacks
In addition, following this plan is even more effective at reducing high blood pressure when combined with a reduced salt intake.
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