MEDITERRANEAN DIET HELPS LOWER BLOOD PRESSURE

The Mediterranean Diet: A Path to Better Health and Lower Blood Pressure

The cardiovascular diseases have grown alarmingly in the past years and one of its main causes is an unhealthy diet. On the other hand many studies have been observed that eating the right types of foods can prevent and even treat these illnesses.

What is the Mediterranean Diet?

The Mediterranean diet is inspired by the traditional eating habits of people from countries bordering the Mediterranean Sea. This diet emphasizes whole, minimally processed foods and includes a high intake of fruits, vegetables, nuts, beans, whole grains, and olive oil. Moderate consumption of fish, poultry, and dairy, as well as low intake of red meats and sweets, are also typical.

Health Benefits of the Mediterranean Diet

1.Heart Health:

- The Mediterranean diet is known to reduce the risk of cardiovascular diseases. Its focus on healthy fats, such as those found in olive oil, nuts, and fish, helps lower bad cholesterol levels and improve heart health.

2. Weight Management:

- By promoting the intake of fruits, vegetables, whole grains, and lean proteins, this diet aids in maintaining a healthy weight, which is crucial for overall health.

3. Reduced Inflammation:

- Antioxidants found in fruits and vegetables, along with omega-3 fatty acids from fish, help reduce inflammation in the body, which can lower the risk of chronic diseases.

4. Lower Risk of Chronic Diseases:

- Following a Mediterranean diet has been linked to a reduced risk of various chronic diseases, including type 2 diabetes, certain types of cancer, and neurodegenerative diseases like Alzheimer's and Parkinson's.

The Role of the Mediterranean Diet in Reducing High Blood Pressure

Healthy Fats:

- Olive oil, a staple in the Mediterranean diet, is rich in monounsaturated fats, which help lower bad cholesterol levels and improve blood vessel health. This can lead to lower blood pressure.

Rich in Potassium:

- Foods like bananas, oranges, and tomatoes included in this diet are high in potassium, which helps balance sodium levels in the body and reduces blood pressure.

Low Sodium Intake:

- The Mediterranean diet emphasizes whole, natural foods over processed ones, which often contain high levels of sodium. This helps in maintaining lower blood pressure levels.

High Fiber:

- Whole grains, fruits, and vegetables in the diet provide sufficient fiber, which aids in digestion and helps maintain a healthy weight—both factors important for managing blood pressure.

Conclusion

Consumption of the Mediterranean diet shows a high intake of foods rich in

vitamins (C, E, B6, B12, carotenoids), minerals (magnesium, iron, zinc, selenium,

potassium, phosphorus), essential fatty acids (polyunsaturated (n-3 and n-6) and monounsaturated, monounsaturated, fiber, polyphenolic components and flavonoids, with antioxidant and anti-inflammatory effects, reducing cardiovascular risks given that most chronic non-communicable diseases are caused by pro-inflammatory markers.

Although it is not associated with weight loss, the Mediterranean diet can be used as a strategy for the prevention and treatment of cardiovascular diseases and their risk factors, such as hypertension, type 2 diabetes mellitus and dyslipidemias.