One of the most common diseases in the world is hypertension, and the reason is certainly concerning. This disease is related to having high blood pressure, which can lead to more serious events such as heart attacks or strokes. One of the main causes of this disease is the consumption of ultra-processed foods. How is that possible? Well, these types of foods have a high content of sodium, saturated fats, and sugar, which translates into an increase in blood pressure values, as explained by David L. Katz, a specialist in internal medicine and preventive medicine with experience in nutrition.
The data is particularly concerning in the United States, where more than 58% of the calories consumed daily come from ultra-processed foods. Dr. Katz explains that there is a direct relationship between these ingredients and the increased risk of developing heart-related diseases. This is why the website EatingWell lists a series of habits that help reduce the consumption of ultra-processed foods, such as cooking more at home, staying active, and managing stress levels.
Hypertension and blood pressure
The number of people suffering from hypertension is increasingly rising, and this is related to lifestyle, diet, and sedentary behavior, among many other factors. First of all, it is important to understand what blood pressure is. It is the blood flowing through the arteries, whose ‘pressure’ can go up or down. When the blood pushes through at a high rate, it causes the arterial walls to tense, generating those high values. To measure it, two types of pressures must be taken into account:
- Systolic pressure: the force with which blood pumps into the arteries and out of the heart. Acceptable values do not exceed 130 mmHg.
- Diastolic pressure: the force with which blood applies to the walls of the arteries while the heart rests between beats. Values should not exceed 80 mmHg.
Ultra-processed foods
Did you know that more than 58% of the daily calories consumed by a person in the United States come from ultraprocessed foods? This is directly related to the risk of developing diseases such as hypertension, diabetes, heart failure, among many others. This is due to the high amounts of sodium, saturated fats, and sugar they contain, which directly interferes with the health of our arteries. The medical specialist in internal medicine and preventive medicine, with experience in nutrition, David L. Katz, states, “Ultraprocessed foods contain ingredients that home cooks would never use, or almost never use, including flavorings, colorings, texturizers, and emulsifiers”.
Healthy habits
As we have mentioned, there is a direct relationship between the consumption of ultraprocessed foods and high blood pressure. Furthermore, Dr. Katz states that “Sodium is an important preventable factor in blood pressure variation.” He adds, “Relying on ultraprocessed foods also tends to provide more added sugar and saturated fats, which can increase the risk to heart health and eliminate whole foods from your diet, which can raise blood pressure”.
How can I low my blood pressure?
First of all, my personal recommendation is to consult a professional before following any type of advice or trick that you may read on the internet. Remember that this is an informational portal. With that clarified, the EatingWell website has listed a series of tips that could help you control your blood pressure levels.
- Cooking at home. When we prepare our own dishes, we have control over the ingredients we consume. Studies have shown that men who ate just one prepared meal a day had a sodium intake that was 7% higher.
- Staying active. Once we start a healthier diet, it’s time for the body to take its turn. Studies demonstrate that engaging in “leisure activities” such as taking a walk or playing with children can have an impact on blood pressure. Going out to walk or bike to keep the body moving is essential, in addition to providing many other benefits.
- Decompress. Studies have shown that people who suffer from chronic stress have a 61% higher chance of developing hypertension. This is why it is essential to dedicate moments of the day to self-care, whether it’s reading a book, having coffee with a friend, or taking a bubble bath.