Can diet cure?

Can diet cure? With the development of medicine and nutritional science, more and more scientific evidence confirms the dependence of our health on proper nutrition. The quality and nutritional value of food affects metabolic processes, blood composition, cellular structure or bone density. Research over the years has shown that a proper diet is an essential element in the non-pharmacological treatment of many diseases, including cardiovascular disease.

Cardiovascular diseases, still top the list of causes of death in all developed countries, including Poland. The main risk factor is hypertension.

It would be necessary to briefly explain what arterial blood pressure is in general. Figuratively speaking, it is the force that makes the blood in the vessels flow through the subsequent arteries. This force not only moves the blood in the vessels, but presses on the vessel walls. The increased arterial pressure in the vessels causes excessive pressure on the arterial walls. The longer this situation continues, the more damage occurs in the vessels, resulting in dangerous changes in the internal organs.

What promotes the development of hypertension?

In medicine, there are two types of hypertension - primary and secondary. Primary hypertension is favored by age over 60, overweight, improper diet with excessive salt, heavy eating, lack of exercise, alcohol, smoking, and stress.

Secondary hypertension is the result of an existing disease. It can occur with kidney disease, vascular disease, heart defect or diabetes. That is why it is so important to make a correct diagnosis and undertake effective treatment.

Given thatamong the main contributors to hypertension are dietary factors, overweight and obesity, proper dietand modification of poor eating habits are of great importance in preventing the onset of hypertension and in its treatment.

The expected therapeutic effects are provided by diet therapy combined with appropriate physical activity.

 Let's start with weight reduction

A direct relationship between body weight and blood pressure has been proven - the more weight a patient has, the higher his or her blood pressure will be. In obese and overweight people, weight reduction is associated with lower blood pressure - the greater the weight reduction, the greater the drop in blood pressure.

Regular exercise lowers blood pressure. In contrast, low physical activity is associated with a higher risk of cardiovascular disease.

People with sedentary lifestyles should exercise regularly for 30 to 45 minutes a day, mainly endurance exercises such as walking, running and swimming. Do not get down to intense exercise if your blood pressure is unregulated. Also, those who have not exercised regularly so far should not start their activity with a large and prolonged effort.It is best to consult a doctor about the extent and nature of the exercise before starting.

Let's limit salt intake

Many studies have shown a very strong association between high blood pressure and salt intake. Currently, WHO recommends that dietary salt intake should not exceed 5g/day. First of all, let's abandon the use of ready-made broth cubes, ready-made broths, powdered sauces, seasoning mixes. They mainly contain salt and many other substances, including monosodium glutamate, which have a harmful effect on the digestive and cardiovascular systems. We can improve the taste of our dishes by using herbs: marjoram, thyme, oregano, basil, garlic, parsley, etc.

However, when limiting salt intake, be sure to include iodine-containing foods in your diet, such as marine fish like cod, mackerel and pollock. This is because iodized salt is often our primary source of iodine.

Zero cigarettes

No one needs to be convinced of the negative effects of cigarette smoking on health. Smoking just one cigarette increases blood pressure and speeds up heart rate. There are studies showing that smokers have higher blood pressure values.

Moderation in alcohol consumption

Among alcohols, positive effects through moderate consumption have been proven for red wine. And why? Dry red wine contains flavonoid compounds, including resveratrol, which act on the cardiovascular system by, among other things, strengthening the walls of the vascular endothelium, inhibiting platelet aggregation and strengthening the walls of the heart and equalizing blood pressure. By "moderate alcohol consumption," we are referring to an alcohol intake of no more than 10-20g of alcohol in women and 20-30g of alcohol in men, keeping in mind that 10g of alcohol is equivalent to 100 ml of dry red wine.

A diet based on vegetables, fruits and whole grain cereals, groats, nuts and seeds

It is recommended to consume about 400 g of vegetables and fruits daily (of which 3/4 are vegetables). They are a source of vitamins, minerals (including magnesium and potassium, deficiencies of which cause cardiovascular imbalances, and the role of potassium is, among other things, to regulate blood pressure), dietary fiber, flavonoids, which support normal heart function and help maintain normal blood pressure. This has been confirmed in studies of people on an egg-based diet, whose cardiovascular risk was lower than on a meat-based diet. And the groats? Like vegetables and fruits, they are a source of dietary fiber, flavonoids, vitamins and minerals.

As little as 200 grams of fruits and vegetables per day reduces the risk of coronary heart disease and cardiovascular disease. Particularly beneficial are green leafy vegetables, cruciferous vegetables, apples, black currants, whole grain cereal products or nuts.

Limit fatty animal products in favor of fish and vegetable oils and lean dairy products

Fatty meats (overcooked beef, pork) and animal fats (lard, butter) are sources of saturated fatty acids and cholesterol. Their excessive consumption results in an increase in blood cholesterol levels and the appearance of vascular incidents including hypertension. Also avoid processed meats.

Sources of unsaturated fatty acids are fish and vegetable oils. They contain unsaturated-omega-6 and omega-3 and monounsaturated acids, which lower cholesterol and triglycerides in the blood, reduce the risk of atherosclerotic plaque deposition in the blood vessels, and thus prevent the closure of the lumen of the vessels, which is the cause of hypertension.

Marine fish, a source of omega-3-DHA fatty acids, should be consumed at least twice a week to provide adequate amounts of DHA fatty acids and reduce cardiovascular risk. It is recommended that vegetable fats be consumed raw and as a side dish.

Dairy products are a source of protein and calcium. However, choose those with reduced fat content. Among dairy products, fermented ones (natural yogurts, buttermilk, kefir) are worth consuming, as they contain probiotic bacteria, which have a beneficial effect on the digestive tract, lower blood cholesterol levels and affect fat metabolism in the body.

The introduction of all these components in the daily diet benefits the proper functioning of the cardiovascular system and protects against its dysfunction.

By following dietary recommendations and incorporating daily physical activity, you can improve your quality of life, support the treatment of hypertension or lower the risk of developing it, while effectively preventing cardiovascular disease.

Author of the text:  

Dr. n. med. Beata Nakonieczna - nutritionist