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Foods high in sugar, salt and saturated fat can raise blood pressure and harm heart health. By avoiding these foods, you can keep your blood pressure under control. Instead, a diet full of fruits, vegetables, whole grains, and lean protein can help keep your heart healthy.
1. Does eating sweets raise blood pressure?
Sugar plays a major role in increasing the risk of high blood pressure. The main cause is fructose metabolism disorder after excessive consumption of foods high in processed sugar. Excess fructose is converted into fat by the liver, thereby increasing the risk of obesity, high blood pressure, type 2 diabetes, cardiovascular disease and even cancer.
Sugar consists of glucose and fructose being the two most basic forms. While glucose is converted by cells into energy for use, fructose can only be metabolized in the liver. Therefore, when eating a lot of foods containing fructose (sweeteners in juices, soft drinks, ...), the amount of fructose will be in excess and converted to stored fat by the liver. Eating sugar, including fructose, from natural biological products (fruits) is not harmful but very beneficial for the body.
Eating a lot of sugar will increase systolic blood pressure by 6.9 mmHg and diastolic blood pressure by 5.6 mmHg. Sugary foods are also high in calories, with people consuming the most calories (25% or more) having a three times higher risk of cardiovascular disease than the general population.
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2. What sweet foods should not be eaten?
A study in women with high blood pressure showed that a reduction of 2.3 teaspoons of sugar per day was associated with an 8.4 mmHg reduction in systolic blood pressure and a 3.7 mmHg decrease in diastolic blood pressure. Daily sugar intake should be limited to:
6 teaspoons (equivalent to 25 grams of sugar), for women 9 teaspoons (equivalent to 36 grams of sugar), for men Regular sugar and salt are incorporated into prepared foods. Both of these ingredients increase the risk of high blood pressure if consumed in excess during the day. Salt intake should not exceed 2,300 mg, equivalent to 1 teaspoon per day.
Some processed foods are high in sugar and salt, which if consumed in large quantities can increase the risk of high blood pressure include:
Pizza Bread Cold cuts and frozen meat Canned soup Burritos and tacos Tomato sauce canned Fat milk and cream Cheese Instead, you should give preference to fruits, fruits, which contain natural, healthy sugars such as tomatoes, apples, apricots, kiwis, oranges, strawberries, blueberries, bananas, avocados, ...
MORE: The reason you get dizzy after eating sweets
Ăn ngọt nhiều có tốt không, ví dụ như pizza
3. Diet for people with high blood pressure
Following a healthy diet can lower blood pressure both in the short and long term. Foods that contain potassium can quickly lower blood pressure, because potassium neutralizes the effects of sodium. In addition, foods containing nitrates can lower blood pressure, including beets and pomegranate juice. These foods also contain other healthful ingredients, including antioxidants and fiber.
Additionally, the AHAs recommend using the DASH diet to help control blood pressure. DASH stands for healthy diets that prevent high blood pressure. This diet includes eating plenty of fruits, vegetables, whole grains, low-fat dairy, and lean protein to help lower blood pressure and maintain healthy levels. When choosing canned or processed foods, choose foods that are low in sugar, low or no sodium, or have no trans fats.
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Reference source: healthline.com
