Ren Xinghui, Department of Cardiovascular Medicine, Characteristic Medical Center (formerly 306 Hospital).
Edited by Liu Yan/Cui Yan, Medical Science Popularization Center
Hypertension and cardiovascular disease are common health problems in today's society, which have a non-negligible impact on people's physical health and quality of life. In fact, through dietary modifications, people can lower blood pressure, protect blood vessels, and reduce the risk of developing these diseases.
Recently, the U.S. News & World Report website released the list of the world's best diets for 2024. Dietitians and nutritionists have analyzed and selected nearly 40 different dietary styles to provide suggestions and references for people with different needs to find a suitable diet for themselves.
The Mediterranean Diet continues to be at the top of the list of the best diets overall, which is the seventh consecutive year in a row, and the DASH Diet, developed by the National Heart, Lung, and Blood Institute (NHLBI), is ranked No. 2, and both diets are widely favored worldwide for lowering blood pressure and protecting blood vessels.
The Mediterranean diet derives from the food habits of the Mediterranean coast, a dietary pattern that uses olive oil as the main source of fat and encourages a high intake of fruits, vegetables, whole grains, nuts and legumes. Compared to the traditional Western diet, the Mediterranean diet focuses on polyunsaturated fats and omega-3 fatty acids, which can lower blood cholesterol levels and reduce platelet aggregation. Scientific studies have confirmed that the Mediterranean diet is inversely associated with the risk of cardiovascular disease. In addition, the Mediterranean diet has anti-inflammatory, antioxidant effects that help protect the cardiovascular system.
The DASH diet, also known as the DESHU diet, is a healthy eating pattern proposed by an aerobic research group, which is an eating pattern that lowers not only blood pressure but also cholesterol. The DASH diet emphasizes the intake of low-fat, low-cholesterol foods such as fruits, vegetables, whole grains, lean meats, legumes, and low-fat dairy products. This dietary pattern is rich in minerals such as potassium, magnesium, and calcium, which can help lower blood pressure. The DASH diet can achieve a certain antihypertensive effect within 2 weeks. Studies have shown that long-term adherence to the DASH diet can significantly reduce systolic and diastolic blood pressure and reduce the incidence of cardiovascular events. In addition, the DASH diet is also beneficial for weight control, improved blood lipid levels, and blood sugar control.
Both diets are scientifically sound and widely recognized for lowering blood pressure and protecting blood vessels. Not only that, but they also provide a wealth of nutrients to maintain the normal functioning of the body. Although the two diets differ culturally and materially, they all have in common a focus on a variety of nutrients and a reduction in salt, fat and sugar. By adjusting our diet, we can improve our overall health and prevent cardiovascular disease and high blood pressure.
The best thing about these two diets is that they are easier to follow and don't eat too much less, so most patients are more likely to stick to them.
Expert tip: If your blood pressure is still elevated after a period of time on a comfortable diet, you must see a doctor in time and use antihypertensive drugs under the guidance of a doctor. Although a healthy diet is important, it is important to take medicine.
(The picture comes from the Internet)