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.

Considering that the main factors contributing to the development of hypertension include dietary factors, overweight and obesity , an appropriate diet and modification of bad eating habits are of great importance in the prevention and treatment of hypertension.

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