Diet and Supplements for High Blood Pressure

Diet and Supplements for High Blood Pressure (By Abazar Habibinia, MD, Director of the CAASN):

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Welcome to this thesis in channel our topic for today is diet and supplements for high blood pressure my name is abuzar habibi beniya i have an md degree and i’m the director of the canadian academy of esportation subscribe to the csusan channel on youtube to enjoy the information that we share on a regular basis about medicine with loss fitness and exposure okay today we are going to talk about different dietary patterns lifestyle modifications and supplements that can help lower blood pressure this presentation is going to be in two parts in part one we talk about dietary changes and lifestyle modifications and in part two we talk about 11 supplements that can help people with high blood pressure to create this presentation we have used the most valid references in medicine and few articles and you can see the list of references at the end of the presentation and also in the description of the video for today we have created amazing slides for you let’s go with this slide diet and supplements for high blood pressure in part one we’re gonna discuss about different diets and lifestyle modifications i’m sure you know that high blood pressure is one of the most common diagnosis in adults in medicine in general and it is one of the most common medical conditions for which medical doctors they are going to prescribe medications when it comes to approach to high blood pressure as you can see on this slide we have medications and we have lifestyle modifications which includes dietary and lifestyle changes physical activity and supplements we will not discuss about medications our presentation is about the lifestyle modifications lifestyle modifications can surely influence blood pressure both in people with high blood pressure and people without high blood pressure dietary changes can be helpful even to people who don’t have high blood pressure for example if you decrease your systolic blood pressure about two millimeters of mercury this is going to decrease the mortality rates from stroke by six percent and heart disease by four percent as our age goes up systolic blood pressure is gonna go up about 0.6 millimeters of mercury this is something in medicine we call it age-related rise in systolic blood pressure for which dietary changes may not help as you can see on this slide there are three dietary patterns to control blood pressure dash diet mediterranean diet and vegetarian diet we’re gonna discuss all of these three diets the effectiveness of those three dietary patterns you can see on this slide dash diet is true plus vegetarian diet two and mediterranean diet is one plus that means the effectiveness of dash diet and vegetarian diet are pretty much the same and the effectiveness of mediterranean diet definitely is less than dash diet and vegetarian diet let’s go with dash diet first actually dash stands for as you can see on the slide dietary approaches to stop hypertension which in short we call it dash diet the dash diet is high in vegetables and fruits the person is going to have eight to ten servings per day this diet is high in low fat dairy products two to three servings per day high in whole grains chicken fish and nuts this diet is very rich in potassium magnesium and calcium also in protein and fiber this diet definitely is low in sweets sugar sweetened beverages and red meats and this diet is low in total fat saturated fat and cholesterol the dash diet is safe and it is easy for people to follow it six to 12 months studies of people with stage one hypertensions who follow the dash diet show that their systolic blood pressure went down six to eight millimeters of mercury and diastolic blood pressure went down three to four millimeters of mercury compared to control groups randomized clinical trials show that the dash diet is the most effective one even though dash diet is very effective in lowering blood pressure in people with high blood pressure however this diet is not recommended for people would as you can see on the slide advanced chronic kidney disease those people they are on dialysis why because this diet is high in potassium phosphorus and protein the second diet is the mediterranean diet it is also called the pretty med this is in spanish prevention condition mediterranea actually there is no clear definition of the mediterranean diet mediterranean diet is a general term to describe the diets consumed in several regions around the mediterranean sea here are the characteristics of the mediterranean diet number one this diet is rich in plant foods such as fruits vegetables breads other forms of cereals potatoes beans nuts and seeds number two fruits are the typical daily desserts in this diet number three olive oil is the main source of fat in the mediterranean diet and also dairy product is a part of this diet most of the cheese and yogurt number five fish and chicken in this diet they are consumed low to moderate portions number six in this diet eggs are consumed up to four per week number seven red meat is low in this diet number eight wine low to moderate amounts and usually they take it with meals and number nine saturated fat is low in the mediterranean diet about seven to eight percent of basically total daily calorie but moderate to high in total fat ranging anywhere from about 25 to more than 40 a total daily calorie meta analysis show that the mediterranean diet can decrease both systolic and diastolic blood pressure about two millimeters of mercury this diet can improve inflammatory markers one of the most famous uh inflammatory markers in medicine is crp crp stands for c reactive protein if someone has high levels of uh crp in his or her blood the person goes on a mediterranean diet after a while definitely crp is gonna start going down the third diet is vegetarian diet a meta-analysis of seven trials and thirty-two cohort studies show that vegetarian diet can lower systolic blood pressure about 6.9 millimeters of mercury and diastolic blood pressure about 4.7 millimeters of mercury compared to omnivorous diets this is a sum up of the effects of those three dietary patterns on blood pressure as you can see on this slide dash diet can decrease systolic blood pressure six to eight mmhg and diastolic blood pressure 34 mmhg and vegetarian diet can decrease systolic blood pressure 6.9 mmhg and diastolic blood pressure 4.7 mmhg and the mediterranean diet can decrease both systolic blood pressure and diastolic blood pressure to mmhg each sodium and blood pressure it is estimated that 1.65 million death worldwide could be due to sodium intake more than two grams daily according to guidelines from the american heart association and american college of cardiology if you decrease your sodium intake about one gram daily this can lower systolic blood pressure by three to four millimeters of mercury and here is the recommended daily sodium maintain less than 2 300 milligrams per day for general population and less than 500 milligrams to people with high blood pressure diabetes black people to people with a chronic kidney disease and in general to medial aged and elderly people potassium intake and blood pressure clinical data suggests that high potassium intake is associated with lower blood pressure as you can see on this slide american society of hypertension recommends an increase in daily potassium intake to 4.7 grams or 120 millimole per day actually 4.7 grams potassium it is the same amount of potassium that uh dash diet can provide and it is better to increase daily potassium intake through foods that they are rich in potassium carbohydrates and blood pressure according to guidelines from the american heart association and american college of cardiology following low glycemic diets has no significant impact on blood pressure unless the person is diabetic clinical data do not support recommending fiber supplements or an increased intake of dietary fiber alone to decrease blood pressure alcohol intake and blood pressure observational studies show an association with an excessive alcohol intake and higher blood pressure the american society of hypertension recommends limiting alcohol consumption how much two drinks or less per day to men one drink or less per day to woman limiting alcohol intake can actually decrease systolic blood pressure two to four millimeters of mercury and wandering is defined as 12 ounces of regular beer 5 ounces of wine with alcohol 12 percent and 1.5 ounces of ad proof distilled spritz sugar sweetened beverages evidence suggests a stronger situation between higher intake of those beverages and higher blood pressure also studies show that if you decrease basically your intake of those sugar sweetened beverages to one serving daily this can help lower blood pressure one to two millimeters of mercury protein intake and blood pressure they have done many studies to see if there is a relationship between protein intake and blood pressure those studies have been done with both uh plant-based proteins and animal based proteins as you can see on this slide there is an inverse relationship between plant-based protein and blood pressure which means if your diet is high in plant-based proteins this is going to lower blood pressure and about animal based proteins in those studies they couldn’t find any basically significant impact on blood pressure physical activity and blood pressure one of the lifestyle changes that can help lower blood pressure is exercise well we know that for a long time that exercise has a direct effect on blood pressure aerobic activities of moderate to vigorous intensities such as brisk wax for three to four times per week for about 40 minutes can definitely reduce systolic blood pressure for to nine millimeters of mercury and those people that they have sedentary lifestyles regardless of their ages if they start doing some aerobic training this is going to decrease their systolic and diastolic blood pressures by 6 to 10 millimeters of mercury weight loss and blood pressure definitely this is another lifestyle change that people with high blood pressure should consider losing weight with or without restricting sodium intake has positive impact on lowering blood pressure if you lose weight this can help prevent high blood pressure by about 20 percent among those people that they are overweight but their blood pressure is not high and also if you lose weight this can help decrease the number and doses of the medications and this is the most important part four every 20 pounds you lose systolic blood pressure can decrease by 5 to 20 millimeters of mercury security smoking and blood pressure you know if you are a smoker and you have high blood pressure we definitely suggest you quit smoking if you stop smoking this has no effect on blood pressure however it is mandatory for cardiovascular prevention okay we are in partuna in part two we are going to review those supplements that can help lower blood pressure here is the list of those 11 supplements as you can see on this slide we have categorized them into three groups and based on their effectiveness we have rated them by stars three stars uh two stars and one star supplements with three stars are coenzyme q10 omega-3 fatty acids and tac peptides from the fish ponito and potassium and two supplements with two stars are magnesium and potassium and supplements with one star are arginine chlorine vitamin c vitamin b6 and vitamin b9 or folic acid we’re going to review quickly all these 11 supplements let’s go with coenzyme q10 first about 40 percent of people with high blood pressure have coenzyme q10 deficiency studies show that coenzyme q10 can decrease systolic blood pressure about 11 to 17 millimeters of mercury and diastolic blood pressure about 8 to 12 millimeters of mercury the dose of chromosome cuteness in people with high blood pressure is 200 to 300 milligrams per day and it is better to take it with food omega-3 fatty acids clinical trials show that high doses of omega-3 fatty acids can reduce blood pressure in people with hypertension however those people that they don’t have high blood pressure if they take omega-3 what happens omega-3 is going to have minimal or insignificant uh effect on their blood pressure and those people with high blood pressure if they take omega-3 their systolic blood pressure is going to decrease 2.6 mmhg and diastolic pressure can decrease 1.5 mmhg and the dose should be 3 grams per day or more anti-ace peptide from the fish bonito clinically studies show that those anti-ace peptides that have been extracted from the fish bonito have significant effects on blood pressure basically those peptides can decrease systolic blood pressure about 10 millimeters of mercury and diastolic blood pressure about seven millimeters of mercury those is 1500 milligrams per day potassium this mineral has been shown to reduce blood pressure doses up to 2 000 milligrams per day under the supervision of a doctor however potassium supplements cannot be recommended to a couple of groups of people those people that they are taking potassium sparing diuretics those people they take ace inhibitors and the medication digoxin and those people with chronic kidney diseases and please keep in mind that if you are taking potassium supplements of any kind this could aggravate acid reflux if you have it calcium and magnesium observational studies show an inverse association between magnesium and blood pressure that means if you increase your magnesium intake blood pressure is going to go down these two minerals can lower blood pressure even though evidence are limited calcium should be taken 1 000 to 1500 milligrams per day and magnesium anywhere between 400 to 600 milligrams per day but the most important thing is this the ratio of calcium to magnesium uh should be two to one or higher arginine arginine is a non-essential amino acid this amino acid increases the production of nitric oxide which is a potent vasodilator also arginine improves blood flow the dose is four grams per day turin turin is a sulfur containing amino acid and is one of the major ingredients of bile turin supplementation can lower blood pressure and improve vascular function in people with pre-hypertension the dose is 1.5 to 3 grams per day vitamin c studies indicate that there is an association between higher wide dimension intake and lower blood pressure vitamin c supplementation can actually lower systolic blood pressure up to 4.5 mmhg and diastolic blood pressure 2.5 mmhg those 1 to 2 grams per day vitamin b6 and vitamin b9 meta-analysis of randomized controlled clinical trials show that y diamonds b6 and b9 can lower systolic blood pressure and here are the doses vitamin b6 5 milligrams per kg per day and vitamin b9 5 milligrams or 5 000 micrograms per day we will have a separate presentation about integrative cardiology and in that presentation we will discuss medicinal herbs for high blood pressure as i mentioned on the slides we will have a separate video about integrative cardiology medicinal herbs for high blood pressure in the future i really hope that you learned something interesting today because we make science easy to understand now you know if you don’t want to miss our next video you can subscribe to the css and channel on youtube to support us you can share like or comment on this video until next time stay safe stay connected

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