Nutrition

The diet that reduces blood pressure

In an Australian study ofvegetables.jpg 166 men and women over 64 years of age, researchers found that a Mediterranean diet, comprising mainly of plant foods, abundant extra-virgin olive oil, and minimal red meat and processed foods, for 6 months lowered systolic blood pressure and improved endothelial function.

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Nutrition

Fish oil lowers systolic blood pressure

Close up of salmon filetsSupplementation with EPA and DHA for 8 weeks has been shown to reduce systolic blood pressure. The authors conclude “these findings indicate that in adults with isolated systolic hypertension, daily doses of EPA and DHA as low as 0.7g show clinically meaningful BP reductions, which, at a population level, could be associated with lower cardiovascular disease risk”. This dose is possible in the diet as oily fish like salmon, mackerel, tuna and trout have an average of 1 g of omega-3 fatty acids per 100 g of fish.

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