The video is about how diet can affect high blood pressure (hypertension) and provides tips on the best foods to eat and avoid. The speaker, a cardiologist, explains that hypertension is a common health problem that can be controlled through lifestyle changes, including diet, exercise, and medication.
The video highlights the benefits of the DASH diet, which emphasizes whole foods, fruits, vegetables, and low-fat dairy products. The speaker also lists the top 10 foods that can help lower blood pressure, including:
1. Lentils
2. Natural yogurt
3. Garlic
4. Beetroot
5. Dark chocolate
6. Pomegranate
7. Red berries
8. Kiwifruit
9. Watermelon
10. Bananas
On the other hand, the speaker lists the top 5 foods to avoid for people with hypertension, including:
1. Soy sauces and ketchup
2. Tomato pasta
3. Canned soups
4. Cold cuts and cured meat
5. Pickles
The speaker also emphasizes the importance of avoiding alcohol, sugar, and cigarettes, and encourages viewers to exercise, lose weight, and reduce stress to positively influence their blood pressure.
1. Hypertension affects 1 in 3 adults.
2. A systolic blood pressure constantly above 120mmHg already causes vascular damage and increases cardiovascular risk.
3. According to the last Brazilian guideline on hypertension, published in 2021, pre-hypertension is the one whose systolic pressure is between 130-139 MMHG and the DBP is between 85-89.
4. Hypertension is a systolic pressure greater than 140mmhg and diastolic pressure 90mmhg.
5. Hypertension most of the time is silent and has no symptoms.
6. High blood pressure can bring complications such as stroke, infarction, angina, heart failure, and hypertensive cardiomyopathy.
7. The DASH diet aims to increase potassium, magnesium, and calcium, which are pressure-reducing minerals, as well as more protein and fiber.
8. The DASH diet recommends eating 2 to three servings of low-fat dairy products per day.
9. The DASH diet recommends eating 4 to 5 servings of fruits a day.
10. The DASH diet recommends eating 4 to 5 servings of vegetables - giving preference to leaves and roots.
11. The DASH diet recommends 6-8 servings of whole foods such as rice or wholegrain noodles, flaxseed, chia, nuts, and wholegrain breads.
12. Bananas contain a lot of potassium, which reduces the effects of sodium and relieves tension in the walls of blood vessels.
13. Watermelon contains citrulline, which helps the body produce nitric oxide, which relaxes blood vessels and encourages flexibility in the arteries.
14. Eating 3 kiwifruit a day promotes antihypertensive and antithrombotic effects in male smokers.
15. Red berries contain anthocyanin, a type of flavonoid that can improve endothelial function.
16. Pomegranate can reduce high blood pressure in the short term through 3 mechanisms— it is rich in potassium, anthocyanin, and also inhibits the angiotensin-converting enzyme.
17. Eating 1 square of dark chocolate (more than 60% cocoa) can lower blood pressure as well as improve insulin sensitivity, reducing the risk of diabetes.
18. Drinking 250ml of beetroot juice lowered blood pressure in people with hypertension, with positive effects already in the first 24 hours.
19. Garlic's active ingredient is allicin, which increases the body's production of nitric oxide, which helps to dilate the arteries, reducing pressure.
20. Middle-aged women who consumed five or more servings of yogurt a week had a 20 percent reduced risk of high blood pressure.
21. Lentils are a good source of fiber, potassium, magnesium, folic acid, and protein, and can lower blood pressure.
22. Pickles and any canned food contain a lot of salt and can increase blood pressure.
23. Cold cuts and cured meat contain salt, sugar, and nitrates, which can increase blood pressure and the risk of stomach and bowel cancer.
24. Canned soups are high in sodium and can raise blood pressure.
25. Tomato pasta and most canned tomato sauces are high in sodium and can raise blood pressure.
26. Soy sauces and ketchup contain large amounts of sugar or sodium and can raise blood pressure.
27. Avoiding alcohol, sugar, and cigarettes can positively influence blood pressure.
28. Exercise, weight loss, and reducing stress also positively influence blood pressure.