High blood pressure has no obvious symptoms, but it can cause major chronic illnesses such as heart attack (myocardial infarction), stroke, diabetes, and kidney disease. High blood pressure is associated with a high-salt, high-oil, high-calorie diet. There is a 7-day diet that may be effective in improving your blood pressure.
According to WHO, more than 1 billion people worldwide (1 in 4 men and 1 in 5 women) have high blood pressure. The number of people between the ages of 30 and 79 with hypertension has increased from 650 million to 1.28 billion over the last 30 years.
dash?
A diet that lowers blood pressure is called the DASH diet: a diet to stop high blood pressure. Some call it the healthiest diet because it helps control blood sugar, manages weight, and reduces the risk of heart disease and stroke.
In many cases, a two-week period is recommended to regulate the patient’s blood pressure.
Diets are generally low in sodium and rich in magnesium, calcium, potassium, fiber, unsaturated fatty acids, and high-quality proteins. It reduces the intake of saturated fatty acids and cholesterol in fats and completely avoids high-carbohydrate foods along with alcohol and lean meats.
However, a vegan low-fat diet that is high in fiber and low in cholesterol has been shown to lower blood pressure in patients in just one week.
In 2014, Dr. John A. McDougall presented the results of a dietary study of more than 1,600 participants. Their “systolic blood pressure decreased at median (IQR) 8 (18) mm Hg (p <.001) and diastolic blood pressure decreased at median (IQR) 4 (10) mm Hg (p <.001). Blood pressure with a median (IQR) of 3 (11) mg / dL (p <.001). "
“Hypertension and diabetes medications have been reduced or discontinued at baseline to reduce the risk of hypotension and hypoglycemia. For people taking this class of medications when they participate in the program. , A hypoglycemic drug (statin) continued throughout the program. “
“This study found that a vegan diet with low fat (less than 10% calories), high fiber, and high carbohydrates (about 80% calories) was enough food for overweight patients to feel completely satisfied. It is documented that you can also lose weight by eating, freely. After eating such a diet for 7 days, participants lost a median of 1.4 kg (3 pounds), blood pressure, blood fat, My blood glucose level has improved significantly. ”
According to an article published in Nutrition, “For patients with a baseline> 7.5% risk of cardiovascular events within 10 years, the risk is day 7 (p. <.001）で5.5％（> It dropped to 27%) “Journal.
Is vegan healthy?
Dr. Wei-Hwa Chen, an expert in autonomic imbalance, explained that vegans generally have low hypertension rates.
“that is This is because plant-based diets are high in potassium, magnesium, dietary fiber, phytochemicals, and unsaturated fatty acids, “says Dr. Chen. “These are all excellent cardiovascular nutrients. Besides, plant-based foods are cholesterol-free and low in saturated fat.”
By switching to this diet, people will get more essential nutrients that may be avoided with a regular diet. Due to the typical American diet and other environmental factors, the majority of Americans are deficient in many nutrients.
“Potassium allows the body to excrete excess sodium and helps with regular blood pressure. Magnesium maintains the elasticity of the vessel wall and atherosclerosis (fat builds up in the arterial wall). Helps reduce the risk of blood pressure, “says Dr. Chen.
“Dietary fiber improves the condition of intestinal bacteria, absorbs cholesterol and excretes it from the body. The anti-inflammatory effect of phytochemicals protects blood vessels, prevents arteriosclerosis, and benefits blood circulation. I can.
“Unsaturated fatty acids can be divided into monounsaturated fats and polyunsaturated fats, both of which help lower the levels of bad cholesterol in the body,” said Dr. Chen. “Therefore, the gut flora tends not to produce toxic metabolites compared to a fleshy diet, so a plant-based diet helps reduce the risk of cardiovascular disease.”
TMAO and microbial flora
2013 study By Cleveland Clinic TMAO (trimethylamine-N-oxide), a metabolite that is harmful to the heart, is a gut microbiota that contains L-carnitine (contained in lean meat) and lecithin (contained in egg yolk, meat, and whole-fat dairy products). After digestion, we found that it is produced in the liver).
Dr. Chen said that TMAO interferes with cholesterol metabolism, causing excess cholesterol in the blood, which accumulates in the arterial wall and causes atherosclerosis of blood vessels, which raises blood pressure and atherosclerosis. He explained that it would make the disease worse.
Both lecithin and L-carnitine are essential nutrients found in both meat and vegetables.
However, if the diet is rich in meat, especially lean meat, the gut flora produces more TMAO. People who eat large amounts of meat are also prone to cardiovascular disease. Conversely, vegetarians had a protective gut microbiota that produced very little TMAO.
Dr. Chen pointed out that for those who can’t stick to a vegan diet, you can start with a dash diet that emphasizes soy products that are better than fish, seafood, eggs, and white meat. Avoid lean meats as much as possible. However, it is not recommended for meat eaters to take supplements rich in L-carnitine and lecithin without the supervision of a doctor. This may increase the risk of cardiovascular disease.
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