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How Does Diet Play A Role In Managing High Blood Pressure
An unhealthy diet that’s high in sodium, saturated fat, and sugar may increase your risk of high blood pressure. These nutrients contribute to hypertension in a variety of ways. For example, saturated fat increases cholesterol levels, including “bad” LDL cholesterol, that can block your arteries and slow blood flow.
While it’s important to minimize these nutrients in your diet to decrease your risk of or manage your high blood pressure, it’s also important to eat more foods that lower blood pressure.
Foods that lower blood pressure contain specific nutrients that are scientifically proven to reduce blood pressure. These nutrients include:
- beta-carotene
- resveratrol
- vitamin C
While the words “blood pressure-lowering diet” may conjure images of unseasoned egg whites and limp steamed veggies, getting your blood pressure into a healthy range is more than just doableit can be downright delicious.
Here is a list of the 20 healthiest foods that lower blood pressure. And for a more structured eating plan, consider trying the DASH Diet or “The Dietary Approaches to Stop Hypertension” Diet. This expert-approved, heart-healthy diet is one of the top-recommended diets to lower blood pressure.
Meats To Limit Or Avoid
If you have high blood pressure, some meats should be avoided at all costs. For instance, highly processed meats tend to be high in sodium, which can raise blood pressure, according to McKenzie Caldwell, RD, MPH, a registered dietitian with Feed Your Zest in Charlotte, North Carolina. She says these include breakfast meats like sausage and bacon, processed deli meats like bologna and pastrami, hot dogs and other cured sausages, including “fancy” cured meats like prosciutto and salami.
“Add these foods to your ‘sometimes’ list so you can enjoy them mindfully on occasion while also managing your blood pressure,” Caldwell says. “More often, choose fresher cuts of meat like roast chicken from the deli counter if you’re looking for a sandwich option.”
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Yogurt Provides The Calcium Necessary For Normal Blood Pressure
Yogurt is a good source of calcium an 8-ounce serving of plain, lowfat yogurt provides 415 milligrams, per the NIH, almost one-third of an adults recommended daily value. Calcium deficiency can be a contributor to high blood pressure, according to Harvard Health.
A lot of people associate calcium with something that children need, and stop focusing on calcium-containing foods as an adult, but the adult body still needs it, Dean says.
Yogurt is a low-sodium food thats great straight out of the container, but you can also use it as a creamy addition to a smoothie just mix a cup with diced portions of your favorite fruit in the blender. Choose plain, unsweetened yogurt whenever possible. Nonfat, plain Greek yogurt also makes a great substitute for sour cream!
Every Bread Bin Needs:
Low-salt or no-salt bread. Bread is an important part of our diet because its high in carbohydrates and fibre and a good source of energy, but low in fat. Unfortunately, most manufactured bread you buy in bakers or supermarkets contains salt. Salt acts to raise your blood pressure.
Bread available in bakers or supermarkets can contain large amounts of salt which will raise your blood pressure. The amounts vary, so check the labels and compare options, and choose brown or wholemeal breads instead of white.
You can also without any salt.
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Eat Garlic Or Take Garlic Extract Supplements
Fresh garlic or garlic extract are both widely used to lower blood pressure.
A meta-analysis found that for people with high blood pressure, garlic supplements reduced their systolic blood pressure by up to about 5 mm Hg and reduced their diastolic blood pressure as much as 2.5 mm Hg .
According to a 2009 clinical study, a time-release garlic extract preparation may have a greater effect on blood pressure than regular garlic powder tablets .
How Diet Affects Blood Pressure
Your food choices can have a significant impact on your blood pressure in positive and negative ways.
Eating a healthy diet rich in vegetables, fruit, whole grains, nuts, seeds, legumes, fish, lean meats, and low-fat dairy can help manage blood pressure.
On the other hand, eating a lot of red meat, fried foods, salt, and added sugars can contribute to high blood pressure.
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Lifestyle Changes Recommended For High Blood Pressure
The American Heart Association encourages people with high blood pressure to:
- Eat a diet rich in fruit, vegetables, and whole grain foods, as well as fish and skinless poultry
- Limit alcohol
- Manage stress
If youre worried about your blood pressure, the first step is to see your doctor, in order to have your blood pressure checked. Then, after a discussion with your healthcare provider, it can help to start incorporating some of these foods into your meals. Your taste buds and your heart will thank you.
Other Fruits And Vegetables
Adding more fresh or frozen fruits and vegetables of all kinds to your diet can help lower your blood pressure, Patton says. And, research shows it could help you avoid developing hypertension. In fact, the DASH diet, an acronym for Dietary Approaches to Stop Hypertension, suggests eating four to five servings each of fruits and vegetables every day.
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You Can Also Manage Blood Pressure By Cutting Out Specific Blood Pressure
With 23 years of helping people with high blood pressure improve their diets, Derocha knows the eating strategies that work best to lower BP. But before she tells us what to do, it’s important to understand which foods cause blood pressure to rise and why.
The American Heart Association gave the worst food culprits a nickname: The Salty Six, the six common foods that are very high in sodium.
Sodium is essential to your health because it regulates the fluid balance in your body. But when you eat too much salt, it pulls more water into your blood vessels and, in turn, your bloodstream, increasing the volume of blood.
High blood volume increases pressure against the walls of your blood vessels. Over time, this elevated blood pressure injures blood vessels, encourages plaque buildup, and forces your heart to work extra hard to pump blood throughout your body.
The American Heart Association recommends we keep our sodium intake to 2,300 mg per day. For ballpark reference, you get nearly half that amount lunching on a Philly cheesesteak and fries. No wonder the average American consumes 3,400 mg of salt per day. It adds up. We love our salt. And so do food manufacturers, who pile it on for taste and its preservative power for extending shelf life. Restaurants are notorious for oversalting their offerings, too. Beware of these 10 Saltiest Restaurant Foods in America.
Symptoms Of High Blood Pressure
High blood pressure is considered a silent condition because there are usually no symptoms until some body organs are affected.
The only way to know if you have high blood pressure is by checking your blood pressure reading.
A sustained systolic blood pressure of at least 130 mm Hg or diastolic blood pressure of at least 80 mm Hg indicates high blood pressure.
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How Are Fruits Good For Blood Pressure
Some fruits contain magnesium, calcium, and potassium, which all play a role in regulating blood pressure. These mineral elements are essential for fluid balance and may help prevent high blood pressure.
Fruit is also low in sodium, which can make the heart pump blood faster when consumed in large amounts. One piece of fruit has only up to five milligrams of sodium. Fruit also is rich in antioxidants that help repair damaged arteries.
When To See A Doctor
Although high blood pressure does not usually cause symptoms, anyone experiencing a sudden, severe headache or nosebleed should check their blood pressure.
If their blood pressure is above 180/120 mm Hg, they should stay rested for 5 minutes and recheck their blood pressure. If the blood pressure is still higher than 180/120 mm Hg, they need to seek medical help at their doctors office.
If a person is experiencing severe symptoms, such as chest pain, shortness of breath, or visual difficulty, they need to call 911 for emergency medical treatment as they may be experiencing a hypertensive crisis.
Medications to reduce blood pressure can cause side effects such as dizziness. If this side effect does not go away or affects a persons daily activities, they should speak with their family doctor.
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Eat More Potassium And Less Sodium
Increasing your potassium intake and cutting back on salt can also lower your blood pressure .
Potassium is a double winner: It lessens the effects of salt in your system and eases tension in your blood vessels. However, diets rich in potassium may be harmful to people with kidney disease, so talk with your doctor before increasing your potassium intake.
Its easy to eat more potassium. So many foods are naturally high in potassium. Here are a few:
- chips
- other processed snacks
Foods labeled low fat are usually high in salt and sugar to compensate for the loss of fat. Fat is what gives food taste and makes you feel full.
Cutting down on or even better, cutting out processed food will help you eat less salt, less sugar, and fewer refined carbohydrates. All of this can result in lower blood pressure.
Make it a practice to check nutrition labels. According to the Food and Drug Administration , a sodium listing of 5 percent or less on a food label is considered low, while 20 percent or more is considered high (
The Salty Six: 6 Foods Most Closely Linked To High Blood Pressure
“The Salty Six are mostly processed foods,” says Derocha. “When life gets in the way, we reach for convenience foods.” And that can get us in trouble.
Avoiding those salty foods will help reduce high blood pressure, if you have it, she says. But you can do more by replacing them with foods that contain compounds clinically proven to drive down blood pressure and improve the health of your blood vessels.
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Put Some Dash In Your Lunch And Dinner
Dont worry were not back in gym class again. While dashing is indeed a good way to get some vigorous exercise, its also about what youre eating, too.
DASH stands for Dietary Approaches to Stop Hypertension. Its a high blood pressure diet specifically designed to focus on foods that reduce blood pressure that is, foods rich in calcium, potassium and magnesium as well as low in sodium and fat.
Keep Yourself At A Healthy Weight
Having overweight or obesity increases your risk for high blood pressure. To determine whether your weight is in a healthy range, doctors often calculate your body mass index . If you know your weight and height, you can calculate your BMI at CDCs Assessing Your Weight website. Doctors sometimes also use waist and hip measurements to assess body fat.
Talk with your health care team about ways to reach a healthy weight, including choosing healthy foods and getting regular physical activity.
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Purposes And Effects Of Nutrients And Foods That Lower Blood Pressure
The following are the nutrients and foods that lower high blood pressure quickly:
Fruit
Fruits
Consuming fresh fruits in large quantity helps to fight against hypertension. A meal in a day which consists of fruit is a good healthful habit for everybody especially for those suffering from high blood pressure.
Again, if those suffering from hypertension are obese, then it will benefits them.
Depurant Broth
Depurant broth is a kind of broth which is prepared with various vegetables and magnesium and aimed at protecting against high blood pressure. These vegetables such as celery and onions are quite effective in detoxifying the blood of waste materials which may trigger high blood pressure and other deadly diseases. A liter of broth of this sort can be drunk throughout the day instead of water.
Diuretic Foods
Diuretic foods can be quite effective as diuretic action medications and one of the most important aspect of diuretics foods is that they reduce the volume of the blood by increasing the urine volume.
Diuretic fruits and diuretic vegetable are quite in fiber, potassium, and several antioxidant vitamins which put in their healing power precisely on the cardiovascular system.
Leafy Green Vegetables
This is because, it has shown that vegetarian diet help lower blood pressure. Therefore, green leafy vegetables are regarded as one of the foods that lower high blood pressure quickly.
Legumes
Every Kitchen Cupboard Needs:
Wholegrain varieties of pasta, breakfast cereals and rice. Eating more wholegrains will help to lower your risk of heart disease, and they contain fibre which keeps you feeling full and aids digestion. Brown rice, wholewheat pasta and wholegrain cereals are good choices.
Nuts and seeds. These are a great source of minerals, nutrients and fibre. As they can also be high in fat, a good rule of thumb is to eat no more than handful a day. Avoid the roasted and salted types, the added will raise your blood pressure.
Canned fish, fruit, vegetables and beans. Canned products can be just as good as fresh or frozen. Choose options in water or their own juice and avoid foods tinned in oil, brine or syrup, or with added salt or sugar.
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The Link Between Blood Pressure And Overall Health
“Your blood pressure is the telltale sign of how hard your heart is working to pump blood and oxygen throughout the body, and if your blood pressure is high, it means there’s a lot more strain on your heart muscle,” says registered dietitian Grace A. Derocha, RD, a national spokesperson with the Academy of Nutrition and Dietetics, who has certifications in diabetes and heart disease prevention and management.
High blood pressure can foretell a related problem: stiff blood vessels. The more rigid your blood vessels, the harder your heart must work, and the combinationblood vessel rigidity and heart straincan increase the risk of plaque build-up , heart disease, and stroke.
“We want our blood vessels to be like yoga instructors, really flexible so they don’t build up that plaque and further increase blood pressure,” Derocha says.
Lentils And Other Pulses
Lentils are a staple of many diets around the world, as they are an excellent source of vegetarian protein and fiber.
In 2014, researchers who studied the effects of a diet rich in pulses on rats reported of blood pressure and cholesterol. A total of 30 percent of the rats diet comprised pulses, including beans, peas, lentils, and chickpeas.
Lentils are very versatile. Many people use them as a vegetarian alternative to minced beef or to add bulk to salads, stews, and soups. A range of lentils is available for purchase online.
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What Can I Eat To Lower My Blood Pressure Immediately
Research suggests that consuming nitrate-rich vegetables can help lower blood pressure for up to 24 hours. This lowering may not bring blood pressure into the normal range. It is important to check your blood pressures at home, and at the grocery store or pharmacy with the goal of less than 135/85. Nitrate-rich vegetables should not be confused with nitrate-rich foods laden with preservatives.
When most people hear nitrate, the first thing they think of is processed meat because artificial nitrate is added to bacon, hot dogs, and salami for preservation. When taken from animal sources, nitrate is converted into carcinogenic nitrosamine in your body, which is extremely harmful to your health, Dr. Lam says. Nitrates from vegetables, fruits, and grainson the other handare converted to nitric oxide in your body. Nitric oxide helps relax blood vessels and improves blood flow.
Research indicates that dehydration can impair blood vessel function, so drinking plenty of water daily to stay hydrated is a good rule of thumb to reduce blood pressure.