High blood pressure is a harbinger of heart disease, so keeping it under control is very important. You can reduce these rates by making simple dietary adjustments. Experts recommend a diet high in flavonoids (flavanols). These are special plant-derived substances that are found in many foods and drinks. Among them: tea, red wine, blueberries, apples, pears, cherries and peanuts.
According to Profile.ru, the results, published in Scientific Reports, show that following a diet rich in flavanols is as effective as other diets that lower blood pressure. Scientists examined this issue in an experiment that involved more than 25,000 people and compared what they ate to their blood pressure. The difference in blood pressure between those who consumed a lot of flavanols and those who consumed the minimum ranged from two to four millimeters of mercury. This is comparable to the results for those following the Mediterranean diet or other dietary approaches to combat hypertension.
It was noted that the effect was more pronounced in participants with high blood pressure. Professor Gunther Kunle, a nutritionist at the University of Reading who directed the work, pointed out that this is the first time such a study is being conducted on such a large number of people.
Diet Features
People with high blood pressure should avoid more salt. The daily allowance for them is less than 6 g, which is about a teaspoon. A diet low in fat and high in fiber should be followed. Nutritionists also recommend consuming:
• whole grain rice, bread and pasta;
• fruits;
• vegetables.
Physical activity
People with high blood pressure should devote time to physical activity. Regular exercise strengthens the heart. A stronger heart muscle can pump more blood with less effort.
Examples of aerobic activity suitable for people with high blood pressure:
• sport walking;
• water aerobics;
• cycling;
• dancing;
• tennis;
• mowing lawns with a lawn mower;
• hiking;
• videos.