Lower High Blood Pressure Through Dietary Choices

Hypertension affects approximately 30% of adults globally. While many individuals attempt to reduce their salt intake to lower their blood pressure, a more effective approach might involve incorporating these nutritious foods into their diet.

Hypertension affects around 30% of adults worldwide. While the common belief is that reducing salt intake can help lower blood pressure, recent research suggests that sugar may be the true culprit behind high blood pressure.
According to a meta-analysis of 12 trials published in The American Journal of Clinical Nutrition, a prolonged intake of sugar over two months or more could increase systolic blood pressure by an average of 6.9 mmHg and diastolic blood pressure by 5.6 mmHg.

One significant issue is the presence of fructose in soda beverages. Another analysis of six prospective cohort studies found that individuals who consumed the most sugar-sweetened beverages had a 12% higher risk of developing hypertension compared to those who consumed none. Furthermore, with each additional serving of sugared drinks, the risk increased by 8.2%.

Children are particularly vulnerable. In a study involving over 15,000 Iranian children and adolescents, those who consumed more than 90 ml (approximately one-third of a serving) per day had a 2.74-fold increase in the risk of hypertension.

Therefore, when it comes to managing blood pressure, the initial step should involve avoiding processed foods that are high in fructose.