The first diet measure recommended by most doctors is to reduce sodium intake. On average, Americans consume 3,400 mg per day. According to the Dietary Guidelines for Americans, you should aim for less than 2,300 mg — roughly the equivalent of a teaspoon of table salt — but the American Heart Association says no more than 1,500 mg is a ideal daily goal.
Cutting back can lead to good results. For example, going from 5,000 mg per day to about 1,300 mg lowered systolic (the top number) blood pressure by eight points on average and diastolic (the bottom number) by three points, according to a 2023 study in the JAMA with 213 elderly people. with and without hypertension.
But here’s the thing: decreasing the amount of sodium in your diet isn’t that simple. Most of it comes from packaged foods and restaurant meals – think pizza, sandwiches, deli meats, bread, soups, tacos, chips and crackers. However, even if you fail to achieve an ideal sodium intake, following some of the five strategies below can lead to a significant reduction in blood pressure.
Not getting enough potassium could be as problematic for blood pressure as eating too much sodium. “Many studies show that when you increase potassium, your kidneys are more able to excrete sodium. So by eating more potassium, you can eliminate some of that sodium in your diet,” says Swapnil Hiremath, associate professor at the Faculty. of medicine at the University of Ottawa in Canada.
Potassium also helps blood vessels relax, which increases blood flow and lowers blood pressure. A 2013 research review published in the BMJ, with nearly 129,000 participants, found that people with hypertension who received 3,500 mg to 4,700 mg of potassium (the daily value) per day reduced systolic blood pressure. of 5.32 points and diastolic blood pressure of 3.1 points. .
A diet rich in vegetables, whole grains, beans, peas and lentils, fruits and nuts is an easy way to maintain your potassium intake. Potatoes (895 mg per cup, baked, skinless), lentils (731 mg per cup cooked), butternut squash (582 mg per cup cubed cooked), prunes (556 mg in 10 prunes), and bananas (411 mg per cup). medium) are all good sources of potassium.
The days when alcohol was considered cardioprotective are over. A position paper from the International Society of Hypertension, published in the Journal of Hypertension in 2023, recommends avoiding binge drinking (four drinks if you are a woman and five if you are a man in one sitting) and ideally abstain from alcohol. “People don’t talk about it, but there is a strong connection between increased alcohol and increased blood pressure,” says Hiremath. “Studies have shown that people who drink the most benefit the most in terms of blood pressure reduction when they reduce their alcohol intake.”
According to the position paper, although the upper limit for alcohol consumption is one drink per day (12 ounces of beer, five ounces of wine or one glass of liquor) for women and two for men , “there is no safe limit for alcohol consumption. prevent hypertension and adverse cardiovascular consequences,” explains Hiremath.
Whole grains, fruits, vegetables, nuts, seeds, and beans all contain fiber, a type of carbohydrate that the body cannot completely break down or absorb. Fiber has been linked to better overall cardiovascular health. For example, a 2019 review of 243 studies published in the Lancet found that people who consumed 25 to 29 grams of fiber per day (the daily value is 28 grams) had a 15 to 30 percent lower risk of dying from heart disease or stroke. those who consumed less than 15 grams. Higher intakes could be even more beneficial, researchers say.
When it comes to high blood pressure specifically, a review of 15 studies, published in 2022 in BMC Medicine, found that each five grams per day increase in fiber reduced systolic and diastolic levels by about two points. Fiber superstars include black beans (18 grams per cup, canned) and other beans, avocado (nine grams in a medium), bulgur (nine grams per cup), raspberries (eight grams per cup), pears (5.5 grams in a medium) and oatmeal (four grams per cup).
Added sugars, those incorporated during the manufacturing process, are associated with an increased risk of high blood pressure, as well as weight gain, insulin resistance and high cholesterol, according to the International Society of Hypertension. In a 2019 study published in the journal Nutrients, researchers estimated that reducing daily sugar intake from about nine teaspoons (36 grams) to just under seven teaspoons (28 grams) would reduce blood pressure. systolic blood pressure by 8.4 points and diastolic blood pressure by 3.7 points in the elderly. women.
The American Heart Association recommends consuming no more than 25 to 36 grams per day for women and men, respectively. Sugary drinks, such as soda and many tea and coffee drinks, are among the largest sources of added sugar, and some research suggests that drinks with added sugars have a more negative effect on blood pressure than regular drinks. sweet foods, even at one time. drink per day.
Implementing all of the dietary changes above will help naturally increase healthy nutrients in your diet while reducing empty calories, saturated fat and sodium. This can lead to weight loss. “Even losing five to 10 pounds for someone who needs to lose weight can have an impact” on blood pressure, Gier says.
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