Some foods help to avoid hypertension or even prevent its complications

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 continuous 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 a billion people and is responsible for one in eight deaths each year”, explains Dr. Deborah Beranger, endocrinologist with a postgraduate degree in Endocrinology and Metabolism from Santa Casa de Misericórdia of Rio de Janeiro (SCMRJ).

According to Dr. Marcella Garcez, nutritionist and director of the Brazilian Association of Nutrology, the first dietary guideline, 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 performs the function of controlling kidney functions, blood pressure and nerve impulses, for example. There is proven evidence that an excess of this micronutrient can alter blood pressure and other body functions, leading to the development of hypertension, cardiovascular disease and even death”, warns the specialist.

The World Health Organization (WHO) recommends that salt consumption does not exceed 5 grams per day, which is equivalent to approximately 2 grams of sodium. “So, removing the salt shaker from the table and reducing the consumption of fast foods and processed, canned and processed products are fundamental measures in controlling high blood pressure”, adds the doctor.

A heart-healthy diet and blood pressure control goes far beyond reducing sodium intake. “The consumption of antioxidant foods, with a high fiber content 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 to excrete excess of this micronutrient through the urine. And, in addition, it also promotes relaxation of the walls of the blood vessels, improving blood flow and helping to reduce pressure in the arteries”, says the professional.

To control blood pressure, the nutritionist recommends eating foods 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 balance the effects of sodium”, explains Dr. Marcella Garcez.

In addition to potassium, some foods can also promote 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”, lists the doctor.

“Magnesium can be found in oilseeds such as walnuts, almonds and flax seeds”, highlights Dr. Marcella Garcez, who also recommends consuming fatty marine fish, including sardines and salmon, which, as they are rich in omega 3, help relax blood vessels. “And garlic and onion also have bioactive compounds that help dilate blood vessels,” he adds.

There is even a diet developed specifically to prevent and treat high blood pressure: the DASH diet, which focuses on vegetables, fruits, whole grains, low-fat dairy products and lean proteins, while discouraging the consumption of foods with saturated fats. and trans.

Research has shown that people following 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 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.

And one interesting thing is that the effects are greater in people with hypertension or higher blood pressure at baseline, which is comparable to antihypertensive medications. “Study results reinforce that dietary interventions may be useful as antihypertensive medications in people at increased risk of high blood pressure and should be a routine first-line treatment option for such individuals,” he adds.

Evidence has even shown that the DASH diet is also highly effective in reducing blood cholesterol. “The greater consumption of fiber, from vegetables and fruits, and the reduction in the 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 path. “However, we have strong evidence that putting this type of eating pattern into practice 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.

By Maria Claudia Amoroso