Foods that decrease hypertension
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Foods That Decrease Hypertension
Hypertension, or high blood pressure, is a significant risk factor for cardiovascular diseases and other health complications. Dietary choices play a crucial role in managing and reducing hypertension. This article synthesizes research findings on various foods and dietary patterns that have been shown to decrease blood pressure.
Indo-Mediterranean and Japanese Diets
Indo-Mediterranean Foods
Indo-Mediterranean foods, including pulses, porridge, spices, millets, guava, and blackberry, have been found to improve vascular function and decrease blood pressure. These foods are rich in nutrients like omega-3 fatty acids, vitamins D and C, potassium, magnesium, flavonoids, nitrate, and l-arginine, which contribute to their antihypertensive effects.
Japanese Diet
The Japanese diet, characterized by soya tofu, whole rice, vegetables, and fish rich in omega-3 fatty acids, fish peptides, and taurine, is also effective in lowering blood pressure. The high quality of the Japanese diet is associated with a lower prevalence of hypertension compared to other developed countries.
Mediterranean Diet
The Mediterranean diet (MedDiet), which includes whole grains, vegetables, fruits, nuts, and extra virgin olive oil, has a favorable effect on reducing the risk of hypertension. Conversely, foods not typical of this diet, such as red meat and processed meat, have an unfavorable effect. Although more studies are needed, current evidence supports the MedDiet's role in lowering blood pressure in both hypertensive and healthy individuals .
DASH Diet
The Dietary Approaches to Stop Hypertension (DASH) diet emphasizes fruits, vegetables, low-fat dairy foods, whole grains, poultry, and fish while limiting red meat and sweets. The DASH diet has been shown to significantly lower both systolic and diastolic blood pressure. Combining the DASH diet with reduced salt intake further enhances its blood pressure-lowering effects, particularly in African Americans, older adults, and those with hypertension .
Oats and Sprouted Oats
Oats, particularly whole oats and oat bran, contain beneficial components like β-glucan, γ-amino butyric acid (GABA), and avenanthramides, which contribute to their antihypertensive effects. Studies have shown that oat consumption can reduce blood pressure and may also decrease the need for antihypertensive medications.
Dark Chocolate and Flavanol-Rich Cocoa
Dark chocolate and flavanol-rich cocoa products have been found to reduce blood pressure, particularly in hypertensive and prehypertensive individuals. Meta-analyses indicate that these products can significantly lower systolic and diastolic blood pressure, although the effect is more pronounced in those with higher baseline blood pressure.
Fruits and Vegetables
Increased consumption of whole fruits and vegetables is associated with a lower risk of developing hypertension. Specific fruits and vegetables, such as broccoli, carrots, tofu, soybeans, raisins, and apples, have been linked to reduced hypertension risk. Long-term intake of these foods can contribute to better blood pressure management.
Nutrient-Dense, Portion-Controlled Foods
A diet consisting of nutrient-dense, portion-controlled foods has been shown to significantly reduce blood pressure in hypertensive patients. These foods are low in added sugar and saturated fats and provide essential nutrients, including potassium, which is beneficial for blood pressure control.
Conclusion
Adopting dietary patterns rich in fruits, vegetables, whole grains, nuts, and low-fat dairy products, while limiting salt, red meat, and processed foods, can effectively lower blood pressure. Specific foods such as oats, dark chocolate, and nutrient-dense, portion-controlled meals also contribute to hypertension management. Further research is needed to confirm these findings and explore their applicability across different populations.
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