2024-08-07 04:30:07
A reduction in blood pressure after just 6 days…
Starting from the age of 40 and beyond, blood pressure tends to rise, particularly due to a gradual increase in arterial stiffness. In France, nearly 17 million people are believed to be hypertensive (6 million of whom are unaware), exposing them to a higher risk of cardiovascular diseases (stroke, heart attack, kidney failure…). It has long been known that diet can help lower blood pressure. Among the best foods, a salad that we love to eat in summer is said to be particularly beneficial.
Equipped with a “key nutrient” to regulate blood pressure, this salad promotes the dilation of blood vessels and a decrease in blood pressure. This is particularly due to its high nitrate content, substances that often have a bad reputation. “Nitrates and nitrites are mainly known to the public as undesirable residues from the agri-food chain, as they are associated with potentially carcinogenic effects (in fact, they are often wrongly confused with the nitrites from curing meats into charcuterie). However, these molecules occur naturally in fruits and vegetables (nitrate) as well as in the human body (nitrate and nitrite) where they participate in important physiological functions, particularly at the cardiovascular level. It is now established that dietary nitrates can be beneficial for cardiovascular health“, insists Dr. Martin Juneau, cardiologist and Director of the Prevention Observatory at the Montreal Heart Institute.
A study published in The New England Journal of Medicine showed that a diet rich in nitrates (during two separate 3-day periods separated by a 10-day period) was associated with a significant decrease in blood pressure (-3.2 mm Hg) and diastolic pressure (-3.7 mm Hg), compared to a diet low in nitrates. These effects on blood pressure were observed with a daily dose of nitrates corresponding to the amount found in 150 to 250 g of nitrate-rich vegetables, which includes this salad. The authors emphasize that the decrease in blood pressure they observed in the study was similar to that observed in the DASH study (Dietary Approaches to Stop Hypertension) a decade earlier.
Among the fruits and vegetables richest in nitrates, arugula contains the most (2.44 mmol per 80 g serving), a true “mine of antioxidants” (vitamin C, polyphenols…) that can be easily found at markets from May to November (and in bags year-round) and is often enjoyed with tomatoes, burrata, and a drizzle of olive oil. However, this Italian salad, part of the same family as watercress or cabbage, does not always win unanimous favor due to its slightly bitter and peppery flavor. For a milder and less pungent taste, opt for young shoots.
Future Trends in Hypertension Management: The Nutritional Approach
As the global population ages, particularly individuals over 40, the prevalence of hypertension is expected to rise significantly. Current estimates indicate that nearly 17 million people in France alone are affected, many unaware of their condition. This growing concern is leading to a heightened focus on dietary interventions, particularly the inclusion of nitrate-rich foods to manage blood pressure levels.
Ongoing research highlights the potential of nitrates, traditionally viewed with skepticism due to associations with adverse health effects, to play a positive role in cardiovascular health. Key studies, such as the one published in The New England Journal of Medicine, demonstrate that a diet enriched with nitrates can lead to meaningful reductions in both systolic and diastolic blood pressure. This shift in perspective is poised to influence dietary recommendations and public awareness campaigns, emphasizing the importance of understanding the health benefits of natural food sources.
Among the forefront of these nitrate-rich foods is arugula, hailed for its antioxidant properties and high nitrate content. Its popularity is likely to expand as consumers become more health-conscious and seek out natural means to manage hypertension. As markets adapt to this trend, we might see an increase in the availability and variety of arugula and other nitrate-rich greens, with innovative recipes emerging to enhance their appeal and flavor, particularly targeting those who may find the taste of arugula too bitter or pungent.
The interplay between nutrition and cardiovascular health will undoubtedly lead to more healthcare providers recommending dietary changes as part of comprehensive hypertension management plans. Collaborations between nutritionists, cardiologists, and food scientists could pave the way for tailored dietary approaches that combine flavor with health benefits, ensuring patients not only reduce their blood pressure but also enjoy their meals.
Furthermore, as technology progresses, mobile apps and wearables may incorporate features that track dietary intake of nitrates and correlate this with blood pressure readings, providing users with real-time feedback on their diet’s effectiveness in managing hypertension. This personalized health approach could democratize hypertension management, giving individuals more control over their health through informed choices.