Hypertension. Control of hypertension gives headaches to doctors. Not even the physiological mechanisms and chemical processes through which they appear yet are known, despite decades of research, in all major universities in the world.
So for now, the most valuable weapon in fighting hypertension and preventing it remains a proper diet.
Blood pressure is a health problem, even if it goes well beyond the normal 120/80 mmHg. With each lift as low as the normal limit, there is an increase in health risk. Twenty years ago, two large studies initiated by the National Heart, Lung and Blood Institute (NHLBI) in the United States showed that blood pressure can be sensibly reduced by a plan food that involves reducing salt intake, saturated fat, total cholesterol and fat, refined cereals and added sugars, and increasing fruit, vegetable and protein weight. This diet plan, known as the Dietary Approach to Stop Hypertension (DASH), includes whole grains, lean meats, fish, poultry and oil seeds, high in antioxidants .
Without being totally forbidden, however, red meat, low fat or low-fat dairy, confectionery and sugar-containing beverages are limited.
DASH is a diet rich in potassium, magnesium and calcium, protein and fiber. Potassium plays an extremely important role for the cardiovascular system. It is difficult to control blood pressure, even with medication, if there is not enough potassium in the diet.
Potassium-rich foods include, among others, sweet potatoes, tomato paste, skimmed yoghurt.
Recently, the New DASH Plan, a revised formula adapted to the latest research into the nutrition and physiology of the cardiovascular system, has been made public. If 20 years ago carbohydrates were intensively promoted and there were severe restrictions on fats and proteins, the current version is more balanced, the recommendations are low consumption of refined cereals and added sugars and increased protein intake.
The daily DASH nutritional plan for 2100 calories includes: 27% of calories – total fat, 6% saturated fat, 18% protein, 55% healthy carbohydrates!
The main salts are thus dosed: sodium – 2.3 mg (1.5 mg for high blood pressure), potassium – 4.7 mg, calcium 1.25 mg, magnesium – 500 mg. Plus cholesterol, 150 mg and 30 g fiber.
In addition to lowering blood pressure, the DASH plan also significantly reduces uric acid levels, according to a recent US study published by Hopkins University in Baltimore. Uric acid crystals are those that produce gout, very painful legs.