Diet plays an important role in regulating blood pressure. Fiber in particular helps to effectively reduce existing high blood pressure. A new study provides information about how much fiber adults with high blood pressure should ideally consume per day.
A new review study involving experts from Monash University in Australia examined how fiber consumption helps control elevated blood pressure. The results are published in the specialist journal “Hypertension”.
Nutrition is the most important factor
Various international, regional and national guidelines on hypertension indicate that diet is one of the most important factors in the treatment of hypertension. However, the fiber content is often neglected, according to the researchers.
The typical Western diet has the disadvantage that the consumption of fiber-rich foods is suboptimal. This, the team believes, contributes significantly to mortality and morbidity in non-communicable diseases caused by elevated blood pressure and cardiovascular disease.
In order to determine the importance of fiber for blood pressure, the researchers evaluated the available studies and also checked what amount of fiber is optimal for high blood pressure.
How much fiber per day?
The team concludes that the minimum daily fiber intake for adults with hypertension in women should be >28 g/day. For adult men with high blood pressure, however, a daily fiber intake of at least 38 g is recommended.
In addition, it can be assumed that each additional intake of five grams of fiber per day reduces systolic blood pressure by 2.8 mm Hg and diastolic blood pressure by 2.1 mm Hg, the researchers report.
Knowing what amounts of fiber people with high blood pressure should consume every day could help those affected receive better advice on how they can increase their fiber intake in order to effectively reduce their blood pressure and their risk of cardiovascular disease.
The experts cite the positive effect of fiber on the intestinal flora and the production of so-called short-chain fatty acids (metabolic products of the intestinal flora), which are known to lower blood pressure, as a possible explanation.
Fiber is as effective as antihypertensives
The beneficial effect of fiber on the risk of developing high blood pressure has already been described in an earlier study published in the journal “Circulation”. According to the experts involved, fiber can have a similar effect on high blood pressure as blood pressure medication.
Apples to lower blood pressure
When it comes to the question of which fiber-rich foods people with high blood pressure should eat, experts at the Cleveland Clinic (USA), for example, recommend regular consumption of apples, preferably raw and unpeeled – especially since a small study has already confirmed that Eating apples helps lower blood pressure.
Overall, the study results so far show that those affected by high blood pressure should urgently ensure a regular and sufficient intake of fiber. (as)
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