Hypertension called the silent killer because of the unexpressed symptoms. High blood pressure increases the risk of cardiovascular disease, stroke, heart failure and kidney disease. But this is a dangerous condition can be prevented through simple dietary changes, experts say, reports the Chronicle.info with reference to healthystyle.
Three nutritionist from Newcastle University in Australia, told about the products that you want to include in the menu for hypertension, and those that should be avoided or reduced to minimum use.
What is useful
The scientists analyzed five research test that checks the impact of oats on systolic blood pressure (the pressure at which the heart pumps blood) and diastolic blood pressure (when the heart relaxes) in 400 healthy adults.
The researchers found that the use of 60g of Hercules or 25g oat bran per day, systolic arterial pressure decreased by 2.7 mmHg.St., and diastolic blood — 1.5 mm Hg.St.
Is the number of oats or oat bran contains about 4g of a specific type of fiber called beta-glucan. Every extra gram can lower diastolic blood pressure 0.11 mm Hg.St. Experts recommend daily use of oat product in an amount of 30 g for men and 25g for women.
Beets are extremely rich in inorganic nitrates being converted during digestion into nitric oxide, which promotes dilation of the arteries, and thereby decreases the pressure. A review of 16 previous studies of healthy young men drank the beet juice has proven that they decreased systolic blood pressure on average by 4.4 mm Hg.St. However, in diastolic blood pressure changes were not detected.
But the recent test of 68 adult participants who already have problems with pressure, showed a decrease in systolic and diastolic blood pressure by 7.7 mm Hg.St and 5.2 mm Hg.St.
Vitamin C, or ascorbic acid, contained in fresh vegetables and fruits. The average dose is 10-40mg of vitamin C.
In a review of 29 studies of the action of vitamin C subjects received 500 mg of vitamin C daily for eight weeks.
All participants noted a reduction in systolic blood pressure on average by 3.84 mm Hg and 1.48 mm Hg.St. diastolic blood pressure. But individuals with a high risk of formation of kidney stones, experts advise to be careful when taking vitamin C .
What products should be excluded from the diet
Salt or sodium chloride is used to preserve food and as a flavor enhancer for centuries. But excessive consumption of salt contributes to high blood pressure.
In the process of the study revealed that reducing salt in the daily diet of 4.4 g may lead to reduced systolic blood pressure by 4.2 mm Hg.St., and diastolic pressure by 2.1 mm Hg. In hypertensive patients, these figures are even better and 5.4 mm Hg.St. (systolic) and 2.8 mmHg.St. (diastolic).
Beverages with alcohol first to lower blood pressure, but it should improve it even more. Very often this occurs during a night’s sleep, after drinking or immediately after waking up. The researchers came to the conclusion that in men the risk of high pressure after drinking alcohol is higher than women.
Caffeine is contained not only in coffee but also in tea, Cola and energy drinks. Most likely it is possible to observe the increase in blood pressure after drinking coffee. For example, during five tests, the participants drank one to two cups of strong coffee. The increase their systolic blood pressure was 8.1 mm Hg.St. and 5.7 mm Hg.St. for diastolic blood pressure within three hours after they drank their drinks.