Saed News: High blood pressure, known as the “silent killer,” threatens the lives of millions every year; however, experts say that controlling this condition does not depend solely on medication. From eliminating hidden salt in processed foods to weight loss, simple lifestyle changes can act as a powerful medicine for heart health.
According to SAEDNEWS, Dr. Seyed Jalil Masoumi, a clinical nutrition specialist and faculty member of Shiraz University of Medical Sciences, described the DASH diet (Dietary Approaches to Stop Hypertension) as more than just a simple diet plan, stating that it is a scientific eating pattern focused on maximizing the intake of micronutrients such as potassium, calcium, and magnesium.
Explaining the mechanism of this diet, he added that these elements help neutralize the harmful effects of sodium, relax blood vessel walls, and reduce resistance to blood flow. The main components of this diet include fruits, fresh vegetables, whole grains, legumes, and low-fat dairy products.
Dr. Masoumi noted that simply removing the salt shaker from the table is not enough, emphasizing that more than 70% of sodium intake enters the body hidden within processed foods. Sausages, processed meats, canned foods, chips, and instant soups are sodium bombs that significantly affect blood pressure.
He stated that the standard daily salt intake should be less than 5 grams (one teaspoon) and recommended using natural substitutes and herbal flavorings such as garlic, onion, aromatic herbs, fresh lemon juice, and apple cider vinegar to adjust taste preferences.
The faculty member of Shiraz University of Medical Sciences considered weight loss one of the most effective non-drug approaches, saying that losing just 5–10% of body weight has an effect comparable to medical treatment. This reduces the heart’s workload, decreases vascular inflammation, and improves insulin resistance.
He also warned about stimulant consumption: while moderate coffee intake (1–2 cups) is generally safe for most people, energy drinks are not recommended for patients with hypertension due to high levels of caffeine and sugar.
Dr. Masoumi emphasized the importance of consistent small lifestyle changes and encouraged patients to protect their heart health by reading product labels and choosing low-sodium options, replacing salty snacks with raw nuts (almonds and walnuts), and consuming foods such as bananas, spinach, tomatoes, and legumes. In kidney patients, dietary changes should be made under medical supervision.
He concluded that hypertension treatment is not limited to prescriptions; lifestyle and diet are in fact the most important “medication” for every patient, capable of protecting the heart against serious risks.
