At a time when trendy foods and new cafes vie for our attention, it’s easy to overlook the time-tested benefits of simple, natural foods like fruits and vegetables. Processed and packaged foods, often loaded with salt, sugar and unhealthy fats, are not ideal for our bodies, especially if you’re struggling with high blood pressure. So, what’s the solution? Maybe it’s time to return to those juicy apples, crisp cucumbers and crunchy beans. Here’s what science says about the benefits of increasing your fruit and vegetable intake.
Researchers at the University of Texas conducted a randomized control trial involving 153 people with high blood pressure and a high risk of worsening chronic kidney disease. “Patients with hypertension face two major problems: heart disease and kidney disease,” said Dr. Donald Wesson, principal investigator of the study and a professor of internal medicine at the Dell Medical School of the University of Texas at Austin.
“The study examined whether reducing the amount of acid in the diet could reduce the risk of complications related to kidney and heart disease,” Wesson said. Animal products increase acid levels, while fruits and vegetables help neutralize them.
Just 2 to 4 cups of fruits and vegetables can make a big difference
Participants were divided into three groups: one group added 2 to 4 cups of fruits and vegetables to their diet, another group took two doses of baking soda daily, and the third group continued standard medical care.
After five years, the study found that both a plant-rich diet and baking soda promoted kidney health, but only a high intake of fruits and vegetables benefited heart health, Wesson reported.
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DASH diet – Dietary Approaches to Stop Hypertension
The DASH diet is another great option for controlling high blood pressure. It includes:
- Four to six servings of vegetables
- Four to six servings of fruit
- three servings of whole grain products
- Two to four servings of fat-free or low-fat dairy products
- Several servings of lean meat, nuts, seeds, and legumes
Fruits and vegetables are an integral part of a healthy diet. Photo Credit: iStock
Ways to Incorporate More Fruit into Your Diet
1. Change snack time to fruit time
You can make your snacking habit a healthy one by including more fruits in your diet. Choose any fruit of your choice.
2. Get a beautiful fruit bowl
Buy a colourful fruit bowl and cutlery that’s just for eating fruit. You’ll be tempted to use it.
3. Take fruit to work or school
Keeping fruits readily available can help develop the habit of eating more fruits. Always keep fruits around you.
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Ways to add more vegetables to your diet
1. Salad
The easiest way to incorporate fresh vegetables. Use a tasty dressing to enhance the flavor. Click here for the dressing recipe.
2. Breakfast with Dips
Chop up the veggies and use them as a snack with your favorite dips such as garlic yogurt dip or hummus.
3. Smoothie
Make a delicious smoothie by blending leafy vegetables like spinach and carrots.
The study emphasises that a diet rich in fruits and vegetables should be the cornerstone of managing hypertension.
Disclaimer: This content provides general information only and is not a substitute for professional medical advice. Always consult a healthcare provider for specific recommendations. NDTV does not take responsibility for the information provided.
