Can diet heal?
Can diet heal? With the advancement of medicine and nutritional science, more and more scientific evidence confirms the relationship between our health and proper nutrition. The quality and nutritional value of food influences metabolic processes, blood composition, cellular structure, and bone density. Research conducted over many years has shown that a proper diet is an essential element of non-pharmacological treatment for many diseases, including cardiovascular disease.
Cardiovascular diseases continue to be the leading cause of death in all developed countries, including Poland. The main risk factor is hypertension.
It's worth briefly explaining what blood pressure is. Figuratively speaking, it's the force that causes blood in the vessels to flow through the arteries. This force not only moves the blood within the vessels but also presses against the vessel walls. Increased blood pressure in the vessels causes excessive pressure on the artery walls. The longer this situation persists, the greater the damage to the vessels, which in turn leads to dangerous changes in internal organs.
What contributes to the development of hypertension?
In medicine, there are two types of hypertension: primary and secondary. Primary hypertension is associated with age over 60, being overweight, an unhealthy diet with excessive salt, a rich diet, lack of exercise, alcohol, smoking, and stress.
Secondary hypertension is the result of an existing medical condition. It can occur with kidney disease, vascular disease, heart disease, or diabetes. Therefore, a correct diagnosis and effective treatment are crucial.
Given that dietary factors, overweight, and obesity are among the main contributing factors to hypertension, a proper diet and modifying unhealthy eating habits are crucial in preventing hypertension and supporting its treatment. A dietitian in Lublin.
The expected therapeutic effects are achieved through diet therapy combined with appropriate physical activity.
Let's start with weight loss
A direct relationship between body weight and blood pressure has been proven – the greater a patient's body weight, the higher their blood pressure will be. In obese and overweight individuals, weight loss is associated with a reduction in blood pressure – the greater the weight loss, the greater the drop in blood pressure.
Regular exercise lowers blood pressure. However, low physical activity is associated with a greater risk of cardiovascular disease.
Sedentary individuals should engage in regular physical activity for 30-45 minutes a day, primarily endurance exercises such as walking, running, or swimming. Intense exercise should not be undertaken if blood pressure is uncontrolled. Likewise, those who have not previously exercised regularly should not begin their activity with intense or prolonged exercise. Before beginning any exercise program, it is best to consult a doctor regarding its scope and nature.
Let's limit our salt intake
Many studies have shown a very strong link between high blood pressure and salt intake. Currently, the WHO recommends that dietary salt intake not exceed 5g/day. First and foremost, avoid using ready-made bouillon cubes, ready-made broths, powdered sauces, and spice mixes. These primarily contain salt and many other substances, including monosodium glutamate, which have a harmful effect on the digestive and cardiovascular systems. We can enhance the flavor of our dishes by using herbs: marjoram, thyme, oregano, basil, garlic, parsley, etc.
When limiting salt intake, however, it's important to remember to include iodine-containing foods in your diet, such as saltwater fish like cod, mackerel, or pollock. Iodized salt is often our primary source of iodine.
No cigarettes
The negative impact of smoking on health is undeniable. Smoking just one cigarette increases blood pressure and heart rate. Studies have shown that smokers have higher blood pressure.
Moderation in alcohol consumption
Among alcoholic beverages, the positive effects of moderate consumption have been demonstrated in the case of red wine. And why? Dry red wine contains flavonoid compounds, including resveratrol, which act on the circulatory system by, among other things, strengthening the vascular endothelium, inhibiting platelet aggregation, strengthening the heart wall, and balancing blood pressure. By "moderate alcohol consumption," we mean an alcohol dose no higher than 10-20g for women and 20-30g for men, remembering that 10g of alcohol is equivalent to 100ml of dry red wine.
A diet based on vegetables, fruits, whole grains, groats, nuts and seeds
It's recommended to consume approximately 400g of fruits and vegetables daily (three-quarters of which are vegetables). They are a source of vitamins, minerals (including magnesium and potassium, a deficiency of which can lead to cardiovascular problems, and potassium's role, among other things, is in regulating blood pressure), dietary fiber, and flavonoids, which support healthy heart function and help maintain healthy blood pressure. This has been confirmed in studies of people on a vegetarian diet, whose cardiovascular risk was lower than on a meat-based diet. And what about groats? Like vegetables and fruits, they are a source of dietary fiber, flavonoids, vitamins, and minerals.
Just 200g of fruit and vegetables a day reduces the risk of coronary heart disease and circulatory system disease. Leafy green vegetables, cruciferous vegetables, apples, blackcurrants, whole-grain cereals, and nuts are particularly beneficial.
We limit fatty animal products in favor of fish, vegetable oils and low-fat dairy products
Fatty meats (overweight beef, pork) and animal fats (lard, butter) are sources of saturated fatty acids and cholesterol. Excessive consumption of these foods leads to increased blood cholesterol levels and the development of vascular complications, including hypertension. Avoid processed meats.
Fish and vegetable oils are sources of unsaturated fatty acids. They contain unsaturated fatty acids—omega-6, omega-3, and monounsaturated fatty acids—which lower cholesterol and triglyceride levels in the blood, reduce the risk of atherosclerotic plaque buildup in blood vessels, and thus prevent vascular occlusion, which causes hypertension.
Ocean fish, a source of omega-3 DHA, should be consumed at least twice a week to provide adequate amounts of DHA and reduce cardiovascular risk. It is recommended to consume vegetable fats raw and as a side dish.
Dairy products are a source of protein and calcium. However, we choose those with reduced fat content. Fermented dairy products (natural yogurt, buttermilk, kefir) are worth consuming, as they contain probiotic bacteria, which have a beneficial effect on digestive health, lower blood cholesterol levels, and influence fat metabolism in the body.
Introducing all these ingredients into your daily diet has a beneficial effect on the proper functioning of the circulatory system and protects against its dysfunction.
By following dietary recommendations and introducing daily physical activity, you can improve the quality of your life, support the treatment of hypertension or reduce the risk of its occurrence, and effectively prevent cardiovascular diseases.
Author of the text:
Beata Nakonieczna, MD, PhD – dietitian
Frequently asked questions – FAQ
Can diet support the treatment of diseases?
Yes. A proper diet is an important element of non-pharmacological treatment for many diseases, including cardiovascular disease. The quality and nutritional value of food influences metabolic processes, blood composition, cellular structure, and bone density, among other things.
What is the role of diet in hypertension?
Diet plays a significant role in preventing and treating hypertension. Among the contributing factors to hypertension are an unhealthy diet with excessive salt, overweight, and obesity, so changing your eating habits can have a positive impact on your blood pressure.
What is blood pressure?
Blood pressure is the force that causes blood to flow through arteries and press against their walls. Excessive pressure causes excessive pressure on the vessel walls, which over time can lead to vascular damage and dangerous changes in internal organs.
What contributes to primary hypertension?
Primary hypertension is caused by factors such as being over 60, being overweight, an unhealthy diet with excessive salt, eating a lot, lack of exercise, alcohol, smoking, and stress.
What is secondary hypertension?
Secondary hypertension is the result of an existing medical condition. It can occur with kidney disease, vascular disease, heart disease, or diabetes, among other conditions. Therefore, proper diagnosis and effective treatment of the underlying cause are crucial.
Can weight loss lower blood pressure?
Yes. There is a direct relationship between body weight and blood pressure—the greater your weight, the higher your blood pressure can be. In overweight and obese people, losing weight is associated with lower blood pressure.
What physical activity is recommended for hypertension?
Sedentary individuals are advised to engage in regular physical activity for 30–45 minutes daily, primarily endurance exercises such as walking, running, or swimming. If your blood pressure is uncontrolled, you should not begin vigorous exercise without consulting your doctor.
How much salt can you consume per day?
It's recommended that your salt intake not exceed 5g per day. It's best to limit ready-made bouillon cubes, broths, powdered sauces, and spice mixes, as they often contain high levels of salt and other additives, such as monosodium glutamate.
How to replace salt in your daily diet?
You can enhance the flavor of your dishes by using herbs and spices like marjoram, thyme, oregano, basil, garlic, and parsley. When limiting salt, it's also worth considering foods containing iodine, such as saltwater fish like cod, mackerel, and pollock.
How does smoking affect blood pressure?
Cigarette smoking negatively affects the circulatory system. Smoking even one cigarette increases blood pressure and heart rate, and smokers may experience higher blood pressure.
Does alcohol affect blood pressure?
Alcohol should be consumed in moderation. Moderate consumption is considered to be no more than 10–20 g of alcohol for women and 20–30 g for men. 10 g of alcohol is equivalent to approximately 100 ml of dry red wine.
What to eat to support heart and circulatory health?
A diet that supports the circulatory system should be based on vegetables, fruits, whole grains, cereals, nuts, and seeds. It is recommended to consume approximately 400g of fruits and vegetables per day, the majority of which should be vegetables.
Why are vegetables and fruits important in the diet for hypertension?
Vegetables and fruits are a source of vitamins, minerals, dietary fiber, and flavonoids. They contain magnesium and potassium, among other nutrients, which support the proper functioning of the cardiovascular system, while potassium helps regulate blood pressure.
What fats should you avoid for cardiovascular health?
It's a good idea to limit fatty meats, such as over-aged beef and pork, animal fats like lard and butter, and processed meats. These products are a source of saturated fatty acids and cholesterol, excess amounts of which can adversely affect the circulatory system.
What fats should you choose in your diet?
It's worth choosing fish and vegetable oils, which are a source of unsaturated fatty acids, including omega-3 and omega-6. It's best to eat saltwater fish at least twice a week, and vegetable fats are best used raw as a side dish.
Which dairy products should you choose in a diet that supports the circulatory system?
Dairy products are a source of protein and calcium, but it's best to choose products with reduced fat content. Fermented dairy products, such as natural yogurt, buttermilk, and kefir, are worth considering, as they contain probiotic bacteria that have a beneficial effect on the digestive tract and fat metabolism.
Can diet and exercise improve quality of life?
Yes. Following dietary recommendations and implementing daily physical activity can improve quality of life, support the treatment of hypertension, reduce the risk of its development, and help prevent cardiovascular disease.
The information contained in this article is for general informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. It is recommended that you consult a physician or other qualified healthcare professional for advice regarding specific symptoms, ailments, or health conditions.