The video discusses how to lower blood pressure naturally through diet, specifically highlighting the benefits of fruits. The presenter, André Wambier, introduces the DASH diet, which recommends 4-5 servings of fruits and vegetables daily. He then shares the 10 cheapest fruits in Brazil that can help lower blood pressure, along with their health benefits. These fruits include:
1. Watermelon (2.59kg) - rich in citrulline, potassium, and magnesium
2. Melon (2.99kg) - high in potassium, vitamin A, and vitamin C
3. Silver/Runt banana (2.99kg) - rich in potassium, magnesium, and fiber
4. Jackfruit (3.20kg) - good source of vitamin B6, vitamin C, and fiber
5. Orange (3.29kg) - high in vitamin C, potassium, and fiber
6. Mango (3.49kg) - rich in mangiferin, potassium, and fiber
7. Pineapple (3.99kg) - high in vitamin C, manganese, and bromelain
8. Lemon (3.99kg) - rich in vitamin C, hesperidin, and diosmin
9. Guava (4.99kg) - high in vitamin C, potassium, and fiber
10. Papaya (4.99kg) - rich in beta-carotene, vitamin E, and potassium
Additionally, Wambier shares five tips to lower blood pressure:
1. Lose weight - every 10kgs lost can drop systolic pressure by 16mmHg and diastolic pressure by 10mmHg
2. Do aerobic exercise and HIIT (High-Intensity Interval Training)
3. Reduce alcohol and quit smoking
4. Sleep well - insufficient sleep can increase blood pressure
5. Reduce salt and sugar - excess sodium and sugar can cause high blood pressure
The presenter emphasizes the importance of making lifestyle changes to improve blood pressure and reduce the risk of cardiovascular diseases.
Here are the key facts extracted from the text:
1. Hypertension affects 1 in 3 adults worldwide.
2. A systolic blood pressure above 120mmHg can cause vascular damage and increase the risk of heart attack and stroke.
3. A person is considered hypertensive when their systolic blood pressure is 140 mmHg or higher and/or diastolic blood pressure is 90 mmHg or higher.
4. High blood pressure can cause complications such as stroke, heart attack, heart failure, cardiac arrhythmias, dementia, and chronic kidney disease.
5. Diet is closely linked to blood pressure, and some foods can raise blood pressure while others can lower it.
6. Fruits, in general, lower blood pressure.
7. The DASH diet recommends eating 4-5 servings of fruits and vegetables per day, 2-3 servings of skimmed dairy products, and 6-8 servings of whole foods.
8. Eating plenty of fruits can control blood pressure and reduce the risk of strokes, heart attacks, cancer, and obesity.
9. Papaya is rich in beta-carotene, vitamin E, potassium, and folic acid, which can improve vision, reduce wrinkles, and lower blood pressure.
10. Guava helps reduce insulin resistance, lowers blood pressure, and improves menstrual pain, intestinal health, and weight loss.
11. Lemon reduces the risk of stroke, has vitamin C, and contains hesperidin and diosmin, which improves swelling in the legs.
12. Pineapple is rich in vitamin C, manganese, and an enzyme called bromelain, which breaks down proteins and improves absorption.
13. Mango is rich in an antioxidant called mangiferin, which has an anti-inflammatory effect and protects the heart.
14. Orange improves eye health, has high vitamin C, and helps lose weight.
15. Jackfruit is a good source of fiber, vitamin B6, and vitamin C, and can improve depression, especially if it is lacking in vitamin B6.
16. Banana is rich in potassium, magnesium, and soluble fiber, which improves intestinal transit, regulates appetite, and is prebiotic.
17. Melon has a lot of potassium, which naturally lowers blood pressure, and is very hydrating, rich in antioxidants, and protects the eyes.
18. Watermelon contains citrulline, which stimulates the body to produce nitric oxide, relaxing vessel walls and lowering pressure.
19. Reducing salt and sugar intake can help lower blood pressure.
20. Sleeping well is essential for heart health, and insufficient sleep can increase blood pressure.
21. Reducing alcohol consumption and quitting smoking can also help lower blood pressure.
22. Aerobic exercise and HIIT (High-Intensity Interval Training) can improve blood pressure.
23. Losing weight can drop systolic pressure by 16mmHg and diastolic pressure by 10mmHg on average.