How does healthy diet help blood pressure-various-aspects
A nutritious diet can aid in decreasing blood pressure and minimizing the likelihood of heart disease and stroke. Some diets that may assist include:
Dietary Approaches to Stop Hypertension (DASH)
A low-sodium diet that is abundant in nutrients and fiber. DASH highlights:
Restricting sodium to 2,300 mg per day or less
Lowering saturated fat to 6% or less of daily caloric intake
Consuming whole grains, fresh fruits and vegetables, and low-fat dairy products
Selecting healthy protein sources such as fish, skinless poultry, and soy products
Mediterranean diet
A heart-friendly diet centered on a range of unprocessed foods. It is akin to DASH, yet more generalized.
Potassium-rich diet
Ingesting 3,500 to 5,000 milligrams (mg) of potassium each day can assist in reducing blood pressure. Potassium can mitigate the impact of sodium on blood pressure.
Additional foods to restrict comprise:
Butter
Whole cheese
Regular salad dressing
Fried foods
Fatty meat
Alcoholic beverages
Products with added sugar
You might also consider replacing 10% of your daily carbohydrates with protein or unsaturated fats.
A wholesome diet is one that sustains or enhances general health. A wholesome diet supplies the body with vital nutrition: fluids, macronutrients like protein, micronutrients such as vitamins, and sufficient fiber and calories. [2][3]
A nutritious diet may incorporate fruits, vegetables, and whole grains, and may consist of minimal to no ultra-processed items or sugary drinks. The criteria for a nutritious diet can be satisfied with an assortment of plant-based and animal-based foods, although individuals on a vegan diet require additional sources of vitamin B12. [4] Numerous nutritional guides are issued by medical and government bodies to inform individuals about what to consume for good health. Marketing may influence preferences toward unhealthy options. To counteract this trend, consumers should be educated, inspired, and empowered to opt for nutritious diets. [5] Nutrition fact labels are also required in certain countries to enable consumers to select foods based on health-related components. [6][7]
It is projected that in 2023, 40% of the global population could not afford a nutritious diet. [8]
The Food and Agriculture Organization and the World Health Organization have established four fundamental principles of what defines healthy diets. According to these two Organizations, healthful diets are:
Sufficient, as they fulfill, without surpassing, our body’s energy and essential nutrient needs to support various bodily functions.
Varied, as they comprise a range of nutritious foods within and between food categories to help ensure that our bodies receive the necessary nutrients.
Equitable, as they include energy from the three main sources (proteins, fats, and carbohydrates) in an equitable manner and promote a healthy weight, growth, and physical activity, as well as preventing illness.
Moderate, as they consist only of small amounts (or none) of foods that could adversely affect health, such as those high in salt and sugar. [5] [9]
Recommendations
World Health Organization
The World Health Organization (WHO) provides the following five suggestions concerning both populations and individuals:[10]
Sustain a healthy weight by consuming approximately the same number of calories that your body utilizes.
Restrict fat consumption to no more than 30% of total calorie intake, favoring unsaturated fats over saturated fats. Steer clear of trans fats.
Consume a minimum of 400 grams of fruits and vegetables daily (excluding potatoes, sweet potatoes, cassava, and other starchy roots). A healthy diet also includes legumes (e. g. , lentils, beans), whole grains, and nuts. [11]
Limit simple sugar intake to under 10% of calorie consumption (keeping it below 5% of calories or 25 grams may be even more beneficial). [12]
Restrict salt/sodium from all sources and ensure that salt is iodized. Consuming less than 5 grams of salt daily can lower the risk of cardiovascular ailments. [13]
The WHO has indicated that insufficient consumption of vegetables and fruits accounts for 2. 8% of global deaths. [13][failed verification]
Additional WHO recommendations include:
ensuring that selected foods are rich in essential vitamins and certain minerals;
steering clear of directly toxic (e. g. , heavy metals) and carcinogenic (e. g. , benzene) substances;
avoiding foods contaminated by human pathogens (e. g. , E. coli, tapeworm eggs);
and substituting saturated fats with polyunsaturated fats in the diet, which may lower the risk of coronary artery disease and diabetes. [13][failed verification]
United States Department of Agriculture
Main article: History of USDA nutrition guides
Main article: MyPlate
The Dietary Guidelines for Americans by the United States Department of Agriculture (USDA) suggests three healthy dietary patterns, outlined in the table below, for a 2000 kcal diet. [14][15][16] These guidelines are progressively being embraced by numerous groups and organizations for recipe and meal planning. [17]
The guidelines stress both health and environmental sustainability along with a flexible approach. The committee that composed it stated: “The key conclusions concerning sustainable diets were that a diet richer in plant-based items, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, and lower in calories and animal-derived foods promotes better health and is linked to a smaller environmental impact compared to the present U. S. diet. This eating pattern can be accomplished through various dietary frameworks, including the “Healthy U. S. -style Pattern”, the “Healthy Vegetarian Pattern” and the “Healthy Mediterranean-style Pattern”. [18] Food group quantities are listed per day, unless specified per week.
American Heart Association / World Cancer Research Fund / American Institute for Cancer Research
The American Heart Association, World Cancer Research Fund, and American Institute for Cancer Research advocate for a diet that primarily consists of unprocessed plant foods, highlighting a variety of whole grains, legumes, and non-starchy vegetables and fruits. This nutritious diet includes a diverse selection of non-starchy vegetables and fruits that showcase various colors such as red, green, yellow, white, purple, and orange. The suggestions indicate that cooking tomatoes with oil, including allium vegetables like garlic, and consuming cruciferous vegetables such as cauliflower, offer some defense against cancer. This wholesome diet is characterized by low energy density, which could help prevent weight gain and related health issues. Ultimately, curbing the intake of sugary beverages, cutting back on energy-dense foods, including “fast foods” and red meat, and steering clear of processed meats fosters better health and longer life. In summary, researchers and healthcare policymakers assert that adhering to this healthy diet can lower the risk of chronic diseases and cancer.
It is suggested that children limit their intake of added sugar to 25 grams or less (100 calories) per day. Other guidelines include avoiding additional sugars for those under two years old and restricting consumption to less than one soft drink per week. As of 2017, the recommendation to lower total fat intake has been abandoned; instead, for reducing cardiovascular disease risk, the emphasis is on increasing monounsaturated and polyunsaturated fat intake while reducing saturated fats.
Harvard School of Public Health
The Nutrition Source of Harvard School of Public Health (HSPH) provides the following dietary guidelines:
Consume healthy fats: healthy fats are essential and advantageous for overall health. HSPH “advocates against the low-fat message promoted by the USDA for many years” and “does not establish a cap on the percentage of daily calories that individuals should derive from healthy fat sources. ” Healthy fats encompass polyunsaturated and monounsaturated fats, which can be found in vegetable oils, nuts, seeds, and fish. It is advised to avoid foods containing trans fats, while foods high in saturated fats such as red meat, butter, cheese, ice cream, coconut, and palm oil should be restricted due to their negative health effects.
Consume healthy protein: the majority of protein intake should ideally come from plant sources when feasible, including lentils, beans, nuts, seeds, and whole grains; processed meats such as bacon should be avoided.
Focus on eating mostly vegetables, fruits, and whole grains.
Stay hydrated. Limit the intake of sugary drinks, juices, and milk to moderate levels. Drinks with artificial sweeteners contribute to weight gain due to the cravings sweetened beverages induce. 100% fruit juice is also calorie-dense. Current recommendations for the optimal amount of milk and calcium are not well-defined.
Be mindful of salt consumption from commercially prepared foods: the majority of dietary salt is sourced from processed foods, “not from salt added during home cooking or even from salt added at the table prior to meals. ”
Vitamins and minerals: they must be sourced from food as they are not generated by the body. A healthy diet containing healthy fats, healthy protein, vegetables, fruits, milk, and whole grains supplies these nutrients.
Focus on the carbohydrate content of food: the quality of carbohydrates consumed is more significant than the quantity of carbohydrates. Favorable sources of carbohydrates include vegetables, fruits, beans, and whole grains. Steer clear of sugary sodas, 100% fruit juice, drinks with artificial sweeteners, and other highly processed foods. [27][23]
In addition to nutrition, the guide advises keeping active and sustaining a healthy body weight. [23]
Others
David L. Katz, who analyzed the most popular diets in 2014, pointed out:
The evidence overwhelmingly endorses a principle of nutritious eating while permitting variations on that principle. A diet comprising primarily of minimally processed foods that are close to nature, especially plants, is clearly linked to health enhancement and disease prevention and aligns with the key elements of seemingly different dietary methods. Initiatives to enhance public health through diet are hindered not due to a lack of understanding about the best nutrition for Homo sapiens but because of distractions from exaggerated claims, and our inability to turn reliable knowledge into regular practices. In this case, knowledge is not, as of now, power; if only it were so. [30]
Marion Nestle conveys the prevalent opinion among researchers in nutrition:[31]: 10
The fundamental guidelines for healthy diets are so straightforward that I can condense them into just ten words: consume less, exercise more, consume a variety of fruits and vegetables. For further clarity, a five-word addition is useful: be moderate with junk foods. Adhere to these principles, and you will significantly reduce your risk of the main health issues facing our overindulged society—coronary heart disease, specific cancers, diabetes, stroke, osteoporosis, and numerous other conditions. . . . These principles represent the essence of what appear to be the much more intricate dietary suggestions from various health organizations as well as national and international authorities—the forty-one “key recommendations” of the 2005 Dietary Guidelines, for instance. . . . Even though it may seem that nutritional advice is perpetually evolving, the core concepts behind my four principles have remained the same for fifty years. Additionally, they allow ample opportunity to appreciate the joys of eating. [32]: 22
Traditionally, a healthy diet was characterized as one consisting of over 55% carbohydrates, under 30% fat, and around 15% protein. [33] This perspective is currently evolving toward a more holistic understanding of dietary requirements as a global necessity for different nutrients with intricate interrelations, rather than focusing solely on individual nutrient types. [34]
Specific conditions
Diabetes
Maintaining an active lifestyle along with a healthy diet can assist those with diabetes in regulating their blood sugar levels. [35] The US CDC recommends that individuals with diabetes organize regular, well-balanced meals and incorporate more nonstarchy vegetables, decrease added sugars and refined grains, and emphasize whole foods over highly processed items. [36] In general, individuals with diabetes and those at risk are advised to enhance their fiber consumption. [37]
Hypertension
A diet low in sodium is advantageous for individuals with elevated blood pressure. A Cochrane review from 2008 indicated that a long-term (over four weeks) low-sodium diet reduces blood pressure in those with hypertension (high blood pressure) as well as in those with normal blood pressure. [38]
The DASH diet (Dietary Approaches to Stop Hypertension) is a dietary plan advocated by the National Heart, Lung, and Blood Institute (part of the NIH, a United States government agency) for managing hypertension. A key component of the program is to limit sodium intake,[39] and the diet generally promotes the intake of nuts, whole grains, fish, poultry, fruits, and vegetables while decreasing the consumption of red meats, sweets, and sugars. It is also “rich in potassium, magnesium, and calcium, as well as protein. ”
The Mediterranean diet, which emphasizes restricting red meat intake and utilizing olive oil in cooking, has also been found to enhance cardiovascular health outcomes. [40]
Obesity
Further information: Dieting
It is projected that over 675 million adults suffer from obesity. [5] Individuals who are overweight or obese can utilize healthy diets along with physical activity to shed pounds; however, this method alone is not a sustainable long-term solution for obesity and tends to be effective only for a brief duration (up to one year), after which some of the weight is usually regained. [41][42] A meta-analysis revealed no significant differences among diet types (low-fat, low-carbohydrate, and low-calorie), resulting in a weight loss of 2–4 kilograms (4. 4–8. 8 lb). [43] Such a level of weight loss alone is inadequate to transition an individual from an ‘obese’ body mass index (BMI) category to a ‘normal’ BMI.
Gluten-related disorders
Further information: Gluten-free diet
Gluten, a combination of proteins located in wheat and related grains such as barley, rye, oat, and all their species and hybrids (including spelt, kamut, and triticale),[44] leads to health issues for individuals with gluten-related disorders, including celiac disease, non-celiac gluten sensitivity, gluten ataxia, dermatitis herpetiformis, and wheat allergy. [45] For these individuals, the gluten-free diet is the sole available treatment. [46][47][48]
Epilepsy
Further information: Ketogenic diet
The ketogenic diet serves as a treatment to diminish epileptic seizures for both adults and children when supervised by a health care team. [49]
Research
Further information: Diet and cancer
Initial research suggested that a diet rich in fruits and vegetables may lower the risk of cardiovascular disease and mortality but not cancer. [50] Consuming a nutritious diet and engaging in sufficient exercise can help maintain body weight within a normal range and lower obesity risk for most individuals. [51] A scientific review from 2021 on diets aimed at reducing atherosclerosis risk found that:[52]
low intake of salt and animal-derived foods, alongside increased consumption of plant-based foods—including whole grains, fruits, vegetables, legumes, and nuts—are associated with a reduced risk of atherosclerosis. The same is true for substituting butter and other animal/tropical fats with olive oil and other oils rich in unsaturated fats. [. . . ] When it comes to meat, new evidence distinguishes processed and red meat—both linked to heightened CVD risk—from poultry, which shows a neutral association with CVD for moderate intakes. [. . . ] New findings support replacing most high glycemic index (GI) foods with both whole grain and low GI cereal options.
Scientific examination is also exploring the effects of nutrition on overall health and longevity beyond specific disease categories.
This section is transcluded from Life extension#Healthy diet. (edit | history)
Research indicates that greater adherence to Mediterranean dietary patterns is connected with a decrease in total and cause-specific mortality, thereby extending health- and life spans. [53][54][55][56] Research is pinpointing the key advantageous components of the Mediterranean diet. [57][58] Investigations suggest that dietary modifications contribute to national relative increases in life expectancy. [59] Furthermore, not just the elements of diets are important, but the total caloric intake and eating habits may also influence health—dietary restrictions such as caloric restriction are thought to be potentially beneficial when incorporated into eating patterns in various health and longevity contexts. [60][61]
Affordability
The UN Food and Agriculture Organization projects that in 2023 40% of the global population was unable to afford a nutritious diet. [8]
Unhealthy diets
Three-quarters of individuals who cannot afford a nutritious diet reside in low- and lower-middle-income nations. A poor diet is a significant risk factor for various chronic diseases including: high blood pressure, high cholesterol, diabetes, abnormal blood lipids, overweight/obesity, cardiovascular diseases, and cancer. [62] Estimates suggest that every year, non-communicable diseases (NCDs) such as diabetes and cardiovascular disease account for 41 million deaths – nearly two-thirds of all global fatalities[5]. The World Health Organization estimates that 2. 7 million deaths annually can be linked to a diet low in fruits and vegetables throughout the 21st century. [63] At least 1. 2 billion women lack adequate vitamins and minerals, increasing their susceptibility to chronic fatigue, reduced infection resistance, and birth defects in their children. [5]
Worldwide, such diets are projected to contribute to approximately 19% of gastrointestinal cancer, 31% of ischemic heart disease, and 11% of strokes,[7] making it one of the primary preventable causes of death globally,[64] and the fourth leading risk factor for any illness. [65] For instance, the Western dietary pattern is characterized as “rich in red meat, dairy products, processed and artificially sweetened foods, and salt, with minimal consumption of fruits, vegetables, fish, legumes, and whole grains,” as opposed to the Mediterranean diet, which is linked to lower morbidity and mortality rates. [66]
Dietary trends that result in non-communicable diseases lead to losses in productivity. A true cost accounting (TCA) analysis regarding the concealed impacts of agrifood systems estimated that unhealthy dietary patterns led to more than USD 9 trillion in health-related hidden costs in 2020, which represents 73 percent of the total quantified hidden costs of global agrifood systems (USD 12. 7 trillion). On a global scale, the average productivity losses per person from dietary intake correspond to 7 percent of GDP purchasing power parity (PPP) in 2020; low-income countries report the lowest figures (4 percent), while other income brackets report 7 percent or more. [67]
Fad diet
Further information: Fad diet
Certain widely publicized diets, commonly known as fad diets, make exaggerated promises of rapid weight loss or other health benefits, such as longevity or detoxification without clinical backing; many fad diets are founded on extremely restrictive or uncommon dietary choices. [68][69][70] Celebrity endorsements (including those from celebrity doctors) are often linked to these diets, and those who create and promote these programs frequently reap substantial profits. [31]: 11–12 [71]
Public health
The majority of individuals unable to afford a nutritious diet in 2021 were located in Southern Asia, as well as Eastern and Western Africa. Consumers generally understand the components of a healthy diet, yet find nutrition labels and dietary guidance in mainstream media perplexing. [72]
Vending machines face criticism for serving as gateways for junk food marketers to enter schools, yet there is minimal regulation, making it challenging for the majority to accurately assess the genuine benefits of a company that calls itself “healthy. ” The Committee of Advertising Practice in the United Kingdom introduced a proposal aimed at restricting media advertisements for food and soft drink items high in fat, salt, or sugar. [73] The British Heart Foundation initiated its own government-funded ad campaign, titled “Food4Thought,” which targeted both children and adults to discourage unhealthy eating habits centered on junk food. [74]
Achieving a healthier diet may be challenging for individuals with unhealthy eating patterns from a psychological and cultural standpoint. [75] This challenge may stem from taste preferences developed in childhood and a penchant for sweet, salty, and fatty foods. [76] In 2018, the UK chief medical officer suggested implementing taxes on sugar and salt to reduce consumption levels. [77] The UK government’s 2020 Obesity Strategy promotes healthier selections by limiting point-of-sale promotions for less nutritious foods and beverages. [78]
Population-level health interventions have demonstrated effectiveness through strategies involving food pricing, mass media campaigns, and workplace wellness initiatives. [79] A price intervention of one peso per liter for sugar-sweetened beverages (SSB) in Mexico resulted in a 12% decrease in SSB purchases. [80] Mass media campaigns in both Pakistan and the USA aimed at boosting vegetable and fruit intake have shown favorable shifts in dietary habits. [80] Evaluations of workplace wellness programs revealed a connection between these initiatives and weight loss, alongside increased consumption of fruits and vegetables. [81]
