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Living with Hypertension
Did you know that, in the past three decades, the number of people living with hypertension has doubled, reaching 1.28 billion in August of 2021 according to WHO1? 
Just like diabetes, hypertension is a silent killer. It is exactly why early detection and healthy lifestyle habits are important to better manage this health condition. But first, let’s get more familiar with the concept.
 
What is Hypertension?
Hypertension is blood pressure that is higher than normal, which increases your risk of developing health problems such as heart disease, heart attack or stroke2.
The normal blood pressure level is less than 120/80 mmHg3, and so hypertension occurs when this level consistently reads 140/90 mm Hg or higher4.
 
Managing Hypertension
Fortunately, hypertension is a health condition that can be managed not only through prescribed medications but also by committing to healthy lifestyle practices, such as adopting a balanced diet, exercising, not smoking, and maintaining a healthy weight.
 
Dietary Recommendations for People with Hypertension
The Dietary Approaches to Stop Hypertension (DASH) diet is a successful plan to control your blood pressure5.
 
• What foods are allowed in a DASH diet?
- Vegetables, fruits, and whole grains
- Fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
These foods are to be consumed based on the daily recommended intake per case.
 
• Foods to avoid in a DASH diet?6
- Fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils
- Sugar-sweetened beverages, sweets, and sodium 
 
Low-Sodium Diet Tips: How to Reduce your Salt Intake?
• Add only 1 teaspoon of salt for every 1 Kg of meat while cooking it.
• Avoid adding salt to your portion. 
• Rinse processed foods in water and replace them with fresh alternatives if possible.
• Substitute salt with herbs. 
• Avoid potato chips, salted popcorn, olives, salted nuts, pickles, canned foods (vegetables, fish, soups, etc…), canned and processed meat (turkey, ham, hot dog, mortadella, salami, etc…), canned sauces and condiments (food flavor enhancers, bouillon cubes, ketchup, mustard, tomato paste, soya sauce, bottled salad dressings, etc…), bottled yogurt (Yiran), sparkling water, and sodas.
• Replace salted cheeses (bulgary, akkawi, halloum, kashkawan, picon and kiri) with unsalted types such as sylphide, presilege, hochland light, pitas light, and gruyere.
• Read labels carefully to avoid sodium under all its appellations:  sodium, sodium benzoate, sodium bicarbonate (baking soda), monosodium glutamate (MSG), sodium nitrite, and sodium saccharin.
 
Do Walnuts Help with Hypertension?
Consuming walnuts may be beneficial for blood pressure7. However, as I always say, moderation is key; an increased intake of walnuts or any other type of nuts will result in a diet high in fat, which could compromise your cardiovascular and overall health. 
 
References:
1- Hypertension, retrieved from www.who.int
2- High Blood Pressure; retrieved from www.cdc.gov
3- Whelton PK, Carey RM, Aronow, WS, Casey DE, Collins KJ, Himmelfarb CD, et al. 2017 ACC/AHA/AAPA/ABC/ACPM/AGS/APhA/ASH/ASPC/NMA/PCNA guideline for the prevention, detection, evaluation, and management of high blood pressure in adults: a report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelinesexternal icon. J Am Coll Cardiol. 2018;71(19):e127–e248.
4- National High Blood Pressure Education Program. The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure pdf icon[PDF – 223K]external icon. Bethesda, MD: National Heart, Lung, and Blood Institute; 2003.
5- Filippou CD, Tsioufis CP, Thomopoulos CG, Mihas CC, Dimitriadis KS, Sotiropoulou LI, Chrysochoou CA, Nihoyannopoulos PI, Tousoulis DM. Dietary Approaches to Stop Hypertension (DASH) Diet and Blood Pressure Reduction in Adults with and without Hypertension: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Adv Nutr. 2020 Sep 1;11(5):1150-1160. 
6- National Heart, Lung and Blood Institute; retrieved from www.nhlbi.nih.gov/education/dash-eating-plan 
7- Kris-Etherton PM. Walnuts decrease risk of cardiovascular disease: a summary of efficacy and biologic mechanisms. J Nutr. 2014 Apr;144(4 Suppl):547S-554S. doi: 10.3945/jn.113.182907. Epub 2014 Feb 5. PMID: 24500935.