The high blood pressure diet :
To reduce hypertension, the most commonly recommended diet in the USA is the DASH diet (“Dietary Approaches to Stop Hypertension”, which means “a dietary approach to stop hypertension”), which has been proven to be effective.
However, it is completely unknown to the French and to the majority of European doctors.
This is a diet:
- Rich in vegetables, fruits, fat-free products, and low-fat dairy products;
- Including whole grains, fish, poultry, legumes, seeds, nuts, vegetable oils;
- Low in sodium (less than 2.3 g per day), low in sugar, without sugary drinks or red meat.
In nutritional terms, the DASH diet is, therefore:
- Poor in saturated and trans fatty acids;
- Rich in potassium, magnesium, fibers, and proteins.
I believe, however, that superior results can be achieved with a Mediterranean diet, which we talked about in our last letter.
On the other hand, it is true that it is very desirable to greatly increase your consumption of other mineral salts: calcium, magnesium and especially potassium. Without necessarily taking food supplements. Once again, eating plenty of fresh vegetables will provide your body with these nutrients in a highly digestible form.
Finally, it is very important to optimize your vitamin D level: the further you are from the equator, the more likely you are to have high blood pressure.
For two main reasons:
- The sun increases your production of nitric oxide (NO) which has a vasodilator effect (dilates blood vessels), lowering blood pressure;
- The sun’s rays are necessary for the synthesis of vitamin D, which helps to regulate the concentration of minerals in the blood and therefore normalize blood pressure.
If you are not getting enough sun, it is recommended that you take a vitamin D supplement.