High blood pressure, a condition impacting millions globally, can be managed through simple dietary changes. Cardiologists Dr. A. Adnan Aslam and Dr. Roy Norman from the Northwest Houston Heart Center emphasize the importance of eliminating or significantly reducing trans fats to lower hypertension risk.
What are trans fats? According to the World Health Organization (WHO), these are unsaturated fatty acids that can originate from both industrial and natural sources. The consumption of industrial trans fats is linked to over 278,000 deaths worldwide each year. These harmful fats contribute to arterial blockages, increasing the likelihood of heart attacks. The WHO advises that adults should limit trans fat intake to less than 1% of their total daily energy, translating to under 2.2 grams of trans fat per day based on a 2,000-calorie diet.
Trans fats are prevalent in many commercially available products, including baked goods, packaged snacks like microwave popcorn and frozen pizza, fried items such as chips and doughnuts, as well as margarine. The Mayo Clinic highlights the detrimental effects of trans fats on cholesterol levels, noting that they raise bad cholesterol while lowering good cholesterol, thereby increasing the risk of heart attacks and strokes.
The WHO further warns that a high intake of trans fats can elevate the risk of death from any cause by 34%, coronary heart disease deaths by 28%, and coronary heart disease rates by 21%. Importantly, trans fats offer no known health benefits.
To effectively cut down on unhealthy fats, the British Heart Foundation recommends several practical strategies. Measuring cooking oil, opting for spreads made from vegetable oils instead of butter, and selecting oily fish over processed meats are all beneficial changes. Furthermore, they suggest snacking on unsalted nuts and fruits rather than biscuits and cakes, and choosing lower-fat cheeses like feta, mozzarella, and ricotta instead of higher-fat options such as cheddar and halloumi.
Engaging in regular physical activity is also crucial for lowering blood pressure. The British Dietetic Association (BDA) recommends at least 150 minutes of moderate-intensity exercise weekly. Physical activity supports cardiovascular health and can significantly aid in blood pressure management. However, the BDA advises individuals with pre-existing heart conditions to consult their healthcare provider before starting any new exercise regimen.
Given that high blood pressure often presents without noticeable symptoms, it is vital for individuals who suspect they may be at risk to have their blood pressure checked. The BDA encourages those over 40 who have not had their blood pressure assessed in over five years to visit a general practitioner or a pharmacy that offers blood pressure services.
Making these dietary and lifestyle changes can lead to a healthier life while reducing the risk of hypertension and its associated complications.