Learn how diet plays a crucial role in controlling high blood pressure, including foods to avoid and incorporate for better heart health.
The new guidelines from the European Society of Cardiology have brought 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 greater attention to avoid complications. This update also reinforces the importance of ongoing care to prevent hypertension and its impacts on health.
“Hypertension, more commonly called high blood pressure, is the most common chronic condition worldwide. It is a major risk factor for heart disease, affects one billion people and is responsible for one in eight deaths each year,” explains Dr. Deborah Beranger, an endocrinologist with a postgraduate degree in Endocrinology and Metabolism from Santa Casa de Misericórdia do Rio de Janeiro (SCMRJ).
Controlling high blood pressure
According to Dr. Marcella Garcez, a nutritionist and director of the Brazilian Association of Nutrition, the first dietary recommendation 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 function, blood pressure and nerve impulses, for example. There is proven evidence that excess of this micronutrient can alter blood pressure and other bodily functions, leading to the development of hypertension, cardiovascular diseases and even death,” warns the specialist.
The World Health Organization (WHO) recommends that salt consumption not exceed 5 grams per day, which is equivalent to approximately 2 grams of sodium. “Therefore, removing the salt shaker from the table and reducing the consumption of fast food and processed, canned and processed products are fundamental measures in controlling high blood pressure,” adds the doctor.
Food care
A heart-healthy diet that controls blood pressure goes far beyond reducing sodium intake. “Consuming foods that are high in fiber and antioxidants 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 the relaxation of blood vessel walls, improving blood flow and helping to reduce pressure in the arteries,” says the professional.
Sources of potassium and magnesium
To control blood pressure, the nutritionist recommends eating foods that are low in sodium and rich in potassium, magnesium and fiber . “Banana, avocado, orange, sweet potato and spinach are examples of foods rich in potassium, so they help to balance the effects of sodium,” explains Dr. Marcella Garcez.
In addition to potassium, some foods can also help with blood pressure in other ways. “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,” says the doctor.
“Magnesium can be found in oilseeds such as walnuts, almonds and flaxseeds,” highlights Dr. Marcella Garcez, who also recommends the consumption of fatty marine fish, including sardines and salmon, which, because they are rich in omega 3, help to relax blood vessels. “And garlic and onion also have bioactive compounds that help to dilate blood vessels,” she adds.
Benefits of the DASH diet in controlling hypertension
There is even a diet specifically designed to prevent and treat high blood pressure: the DASH diet, which focuses on vegetables, fruits , whole grains, low-fat dairy, and lean proteins, while discouraging the consumption of foods with saturated and trans fats.
Research has shown that people who follow the DASH diet can reduce their blood pressure by a few points in just two weeks. “Over time, systolic blood pressure (the top number in a blood pressure reading) can drop by eight to 14 points, which significantly reduces the risk of cardiovascular disease. The positive health effects can be even greater if DASH is combined with a low-sodium diet,” explains Dr. Deborah Beranger.
Interestingly, the effects are greater in people with hypertension or higher blood pressure at baseline, which is comparable to antihypertensive medications. “These study results reinforce that dietary interventions may be useful as antihypertensive medications in people at higher risk of high blood pressure 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 highly effective in reducing blood cholesterol. “The increased consumption of fiber, from vegetables and fruits, and the reduced consumption of saturated fat explain the benefits of the diet in reducing blood cholesterol,” says the endocrinologist.
Of course, an individualized diet with medical and nutritional monitoring is always the best way. “However, we have strong evidence that implementing this type of eating pattern brings benefits to patients with metabolic syndrome, including, in addition to high blood pressure, obesity, insulin resistance and altered levels of cholesterol and triglycerides in the blood”, concludes Dr. Deborah Beranger.