هل يمكن أن يساعد تناول المزيد من الأطعمة ذات الحبوب الكاملة على خفض ضغط الدم؟

إجابة من شيلدون جي شيبس، (دكتور في الطب)

ربما. إن تناول المزيد من الأطعمة ذات الحبوب الكاملة بانتظام قد يساعد على تقليل فرصتك في استمرار ارتفاع ضغط الدم (فرط ضغط الدم).

الحبوب الكاملة هي الحبوب التي تحتوي على نواة الحبوب بالكامل — والتي لم تتم إزالة النخالة والنواة منها بواسطة التنقية. تعتبر الأطعمة ذات الحبوب الكاملة مصدرًا غنيًا بالمغذيات الصحية، بما في ذلك الألياف والبوتاسيوم والمغنيسيوم وحمض الفوليك والحديد والسيلينيوم. يقدم تناول المزيد من الأطعمة ذات الحبوب الكاملة العديد من الفوائد الصحية التي يمكن أن تعمل معًا للمساعدة في تقليل خطر ارتفاع ضغط الدم من خلال:

  • المساعدة في التحكم في الوزن، لأن الأطعمة ذات الحبوب الكاملة تجعلك تشعر بالشبع لفترة أطول
  • زيادة كمية البوتاسيوم التي ترتبط بانخفاض ضغط الدم
  • تقليل خطر مقاومة الأنسولين
  • تقليل تلف الأوعية الدموية

إذا كنت تعاني بالفعل ارتفاع ضغط الدم، فقد يساعد تناول المزيد من الأطعمة ذات الحبوب الكاملة على خفض ضغط الدم لديك.

يوصي كل من نظام المناهج الغذائية لإيقاف فرط ضغط الدم (DASH‏) ونظام البحر الأبيض المتوسط الغذائيين بتضمين الأطعمة ذات الحبوب الكاملة كجزء من نظام غذائي صحي.

وفقًا للمبادئ التوجيهية الغذائية للأمريكيين، كجزء من نظام غذائي صحي شامل، يجب على البالغين تناول 85 جرامًا على الأقل من الأطعمة ذات الحبوب الكاملة في اليوم — وهي حوالي 3 أوقيات، أو ما يعادل ثلاث شرائح من خبز القمح الكامل.

26/01/2019 See more Expert Answers

اطلع كذلك على

  1. Medication-free hypertension control
  2. 6 surprising signs you may have obstructive sleep apnea
  3. Adrenal Nodule Create Health Risks
  4. After a flood, are food and medicines safe to use?
  5. Alcohol: Does it affect blood pressure?
  6. Alpha blockers
  7. Amputation and diabetes
  8. Angiotensin-converting enzyme (ACE) inhibitors
  9. Angiotensin II receptor blockers
  10. Antiphospholipid syndrome
  11. Anxiety: A cause of high blood pressure?
  12. Arteriosclerosis / atherosclerosis
  13. Artificial sweeteners: Any effect on blood sugar?
  14. AskMayoMom Pediatric Urology
  15. Beta blockers
  16. Beta blockers: Do they cause weight gain?
  17. Beta blockers: How do they affect exercise?
  18. Birth control pill FAQ
  19. Blood glucose meters
  20. Blood glucose monitors
  21. Blood pressure: Can it be higher in one arm?
  22. Blood pressure chart
  23. Blood pressure cuff: Does size matter?
  24. Blood pressure: Does it have a daily pattern?
  25. Blood pressure: Is it affected by cold weather?
  26. Blood pressure medication: Still necessary if I lose weight?
  27. Blood pressure medications: Can they raise my triglycerides?
  28. Blood pressure readings: Why higher at home?
  29. Blood pressure test
  30. Blood pressure tip: Get more potassium
  31. Blood pressure tip: Get off the couch
  32. Blood pressure tip: Know alcohol limits
  33. Blood pressure tip: Stress out no more
  34. Blood pressure tip: Watch the caffeine
  35. Blood pressure tip: Watch your weight
  36. Blood sugar levels can fluctuate for many reasons
  37. Blood sugar testing: Why, when and how
  38. Bone and joint problems associated with diabetes
  39. How kidneys work
  40. Build resilience to better handle diabetes
  41. Bump on the head: When is it a serious head injury?
  42. Caffeine and hypertension
  43. Calcium channel blockers
  44. Calcium supplements: Do they interfere with blood pressure drugs?
  45. Can low vitamin D cause high blood pressure?
  46. Caring for a loved one with diabetes
  47. Central-acting agents
  48. Choosing blood pressure medications
  49. Chronic daily headaches
  50. Chronic kidney disease
  51. Coarctation of the aorta
  52. COVID-19: Who's at higher risk?
  53. Cushing syndrome
  54. DASH diet
  55. DASH diet
  56. DASH recommended servings
  57. DASH diet tips
  58. Diabetes
  59. Diabetes and dental care
  60. Diabetes and depression: Coping with the two conditions
  61. Diabetes and exercise: When to monitor your blood sugar
  62. Diabetes and fasting: Can I fast during Ramadan?
  63. Diabetes and foot care
  64. Diabetes and Heat
  65. Diabetes and menopause
  66. Diabetes and summer: How to beat the heat
  67. Diabetes and travel: Planning is key
  68. Diabetes and electric blankets
  69. 10 ways to avoid diabetes complications
  70. Diabetes diet: Create your healthy-eating plan
  71. Diabetes diet: Should I avoid sweet fruits?
  72. Diabetes foods: Can I substitute honey for sugar?
  73. Diabetes and liver
  74. Diabetes management: Does aspirin therapy prevent heart problems?
  75. Diabetes management: How lifestyle, daily routine affect blood sugar
  76. Diabetes: Eating out
  77. Diabetes nutrition: Sweets
  78. Diabetes symptoms
  79. Diabetes treatment: Can cinnamon lower blood sugar?
  80. Using insulin
  81. Diuretics
  82. Diuretics: A cause of low potassium?
  83. Diuretics: Cause of gout?
  84. Dizziness
  85. Do infrared saunas have any health benefits?
  86. Do you know your blood pressure?
  87. Does obstructive sleep apnea increase my risk for Alzheimer's disease?
  88. Drug addiction (substance use disorder)
  89. High blood pressure and exercise
  90. Fibromuscular dysplasia
  91. Free blood pressure machines: Are they accurate?
  92. Home blood pressure monitoring
  93. Glomerulonephritis
  94. Glycemic index: A helpful tool for diabetes?
  95. Guillain-Barre syndrome
  96. Headaches 101: Know your type
  97. Headaches and hormones
  98. Headaches: Treatment depends on your diagnosis and symptoms
  99. Is chocolate healthy?
  100. Supplements and heart drugs
  101. High blood pressure (hypertension)
  102. High blood pressure and cold remedies: Which are safe?
  103. High blood pressure and sex
  104. High blood pressure: Can you prevent it?
  105. High blood pressure dangers
  106. How opioid addiction occurs
  107. How to get used to positive airway pressure (PAP) therapy
  108. How to tell if a loved one is abusing opioids
  109. How to use opioids safely
  110. Hunter syndrome
  111. Hypertensive crisis: What are the symptoms?
  112. Hypothermia
  113. IgA nephropathy (Berger's disease)
  114. Improve obstructive sleep apnea with physical activity
  115. Insulin and weight gain
  116. Insulin therapy options
  117. Intensive insulin therapy
  118. Intracranial hematoma
  119. Isolated systolic hypertension: A health concern?
  120. Kratom for opioid withdrawal
  121. L-arginine: Does it lower blood pressure?
  122. Late-night eating: OK if you have diabetes?
  123. Preventing lead exposure
  124. Lead poisoning
  125. Living better with obstructive sleep apnea
  126. Low-phosphorus diet: Helpful for kidney disease?
  127. Making sense of obstructive sleep apnea treatments
  128. Diabetes and carbs
  129. Medications and supplements that can raise your blood pressure
  130. Menopause and high blood pressure: What's the connection?
  131. Molar pregnancy
  132. MRI: Is gadolinium safe for people with kidney problems?
  133. New Test for Preeclampsia
  134. Nighttime headaches: Relief
  135. Nosebleeds
  136. Sleep apnea, obstructive
  137. Obstructive Sleep Apnea
  138. Obstructive sleep apnea: How quickly will I see results from treatment?
  139. Opioids and other drugs: What to watch for
  140. Pain Management
  141. Pheochromocytoma
  142. Picnic Problems: High Sodium
  143. Pituitary tumors
  144. Polycystic kidney disease
  145. Polypill: Does it treat heart disease?
  146. Porphyria
  147. Postpartum preeclampsia
  148. Preeclampsia
  149. Prescription drug abuse
  150. Primary aldosteronism
  151. Pulse pressure: An indicator of heart health?
  152. Mayo Clinic Minute: Rattlesnakes, scorpions and other desert dangers
  153. Reactive hypoglycemia: What can I do?
  154. Reading food labels
  155. Renal diet for vegetarians
  156. Resperate: Can it help reduce blood pressure?
  157. Sample DASH menus
  158. Scorpion sting
  159. Secondary hypertension
  160. Serotonin syndrome
  161. Service dogs assist with diabetes care
  162. Sleep deprivation: A cause of high blood pressure?
  163. Sleep tips
  164. Vegetable recipes
  165. Blood sugar testing
  166. Snoring
  167. Snoring solution: Sleep on your side
  168. Sodium: Smarten up
  169. Spider bites
  170. Stress and headaches: Stop the cycle
  171. Stress and high blood pressure
  172. Symptom Checker
  173. Takayasu's arteritis
  174. Tapering off opioids: When and how
  175. Tetanus
  176. Tetanus shots: Is it risky to receive 'extra' boosters?
  177. The dawn phenomenon: What can you do?
  178. Tips for cutting costs of blood glucose test strips
  179. Infographic: Transplant for Polycystic Kidney Disease
  180. Treating pain: When is an opioid the right choice?
  181. Vasodilators
  182. Vegetarian diet: Can it help me control my diabetes?
  183. Vesicoureteral reflux
  184. Video: Heart and circulatory system
  185. How diabetes affects your blood sugar
  186. How to measure blood pressure using a manual monitor
  187. How to measure blood pressure using an automatic monitor
  188. Obstructive sleep apnea: What happens?
  189. What is blood pressure?
  190. Weightlifting: Bad for your blood pressure?
  191. What are opioids and why are they dangerous?
  192. What's your high blood pressure risk?
  193. White coat hypertension
  194. Wrist blood pressure monitors: Are they accurate?
  195. Effectively managing chronic kidney disease