Ahmo numbers, cemeh in tlatoquiliztli.
Huehcapan blood pressure (hipertensión) ca in zan huehcapan tlaixihuitia ic global cardiovascular muertes ihuan ca huehcapan dieta-responsive. Plant-based diets — especial in DASH ihuan whole-food plant-based patterns — quicuican reducciones comparables ic first-line medications in trials, ahmo ica side effects.
A 2014 meta-análisis in JAMA Internal Medicine de 39 studies (~21,000 participantes) quipia vegetariano diets quicuican sistólico blood pressure ica 4.8 mmHg ihuan diastólico ica 2.2 mmHg on average — ihuan vegan diets quicuican mas. EPIC-Oxford quipia vegano quipia in ahmo average blood pressure tlen cemihic dietario group. A 4–5 mmHg reducción hueliti huehcapan; in in population level quicuica stroke ihuan heart-attack riesgo queh 14% ihuan 9% respectivamente.
Plant foods ca huehcapan potasio, magnesio, fibra, nitratos (especialmente leafy greens ihuan betabel) ihuan polifenoles, ihuan ahmo sodio ihuan saturated fat. In DASH diet, creado ica the US National Heart Institute, ca esencialmente a high-plant pattern tlen quicuica blood pressure in omextli tlatoquiliztli; in whole-food plant-based version quicuica huehcapan.
Xiccuican diario tlacualtli itechpa leafy greens (kale, espinaca, rucula, acelga), betabel, berries, avena, etl, lentejas, whole grains, nuts (especialmente noceh ihuan almendras), calabaza seeds. Xiccuican hierbas ihuan especias itechpa sal. Ajo, Jamaica té ihuan betabel juice cemihic quipia zan blood-pressure-lowering efectos in trials.
"A 4–5 mmHg reducción hueliti huehcapan. In in population level quicuica stroke riesgo queh 14%."
Sal ca in dominante zan factor. Miec dietario sal itechpa procesado foods, ahmo in salero — pan, queso, procesado meat, ready meals, salsas, restaurante food. Queh plant-based quicuica sal queh automaticamente ica quicuican procesado meat ihuan queso, in omextli huehcapan-sal food categories.
Avena ica tlaixihuitia, noceh, ihuan a platano. Tlilixihuitia café o ahmo-tlatlamachtiani té.
Huehcapan mixed-leaf tlaixihuitia ica garbanzos, tlaixihuitia betabel, calabaza seeds, tahini-lemon dressing.
Lentil dahl ica arroz, tlaixihuitia espinaca ica ajo, tlaixihuitia pepino.
A tlaixihuitia unsalted almendras, a manzana, o hummus ica crudo vegetables.
Jamaica té, atl, té verde. Ahmo xiccuican tlatlamachtiani tlacualli ihuan xiccuican alcohol.
EPIC-Oxford cross-sectional analysis. Lower is better.
Appleby et al., Public Health Nutrition 2002; updates 2013
Zan ica motlahuica tlanemiliztli. Plant-based diets zan quicuican medication reducción, cemeh eliminación, san tlacahuia abruptamente hueliti peligroso. Xiccuican, ihuan xictlamantli.
Miec tlacualtli quipia measurable reducción in 2–4 tlatoquiliztli de a totalmente plant-based diet, ica consistente tlaixihuitia over 3–6 tlatoquiliztli.
Ximocauhca ahmo 5 g/tonalli. Plant-based eating quicuica sal automaticamente ica quicuican procesado meat, queso ihuan miec fast food, in huehcapan sal fuentes.
Zan tla tiquipia avanzado riñón disease, in ic your dietista quicuica intake. Ic cemihic occihqueh, in mas potasio itechpa whole plants, in cualli ic blood pressure.
Tla tiquipia a blood-pressure cuff in tlalnamaztli, hueliti tictlachia inin tlaixihuitia. Miec tlaixihuitia quicuican a measurable drop in inic tlahtolli tlatoquiliztli.