Foods To Eat To Lower Blood Pressure
Its estimated that 2 of 3 people with diabetes have high blood pressure. When blood pressure is elevated, your heart works harder to pump blood throughout your body. High blood pressure increases your risk of a heart attack, stroke, kidney disease, and eye problems.
You have already heard about how added salt can increase blood pressure, but did you know that certain foods can help to lower blood pressure? Foods that are high in potassium, magnesium, and calcium can help to regulate blood pressure. Taking these minerals as supplements doesnt have the same effect as eating foods that contain these. Try eating some of the following foods to boost your intake of nutrients that can lower blood pressure naturally.
Nuts are a good source of plant protein and contain the amino acid L-arginine which makes nitric oxide and helps blood vessels relax. While all nuts are a healthy choice, both almonds and pistachios contain the trifecta of potassium, magnesium, and calcium. Nuts are low in carbohydrates and eating nuts has been linked to improved glucose levels.
Beets contain nitrates, which are converted to nitric oxide which helps to control blood pressure. Beetroot juice contains higher amounts of nitrates than cooked beetroot. Beetroots contain potassium. For added calcium and magnesium, eat the beet greens as well.
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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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Health & Wellnesswhat’s The Best Diet Of 2021 Mediterranean Flexitarian And Dash Top List
Consider a blood pressure-lowering diet. While that phrase may conjure images of unseasoned egg whites and limp steamed veggies, getting your blood pressure into a healthy range is more than just doable it can be a downright delight. Start by adding the Eat This, Not That! approved list of blood pressure-lowering foods into your regular routine.
Lower My Blood Pressure Right Now
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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 (
Easy Tips To Follow The Dash Diet
Having high blood pressure is unfortunately very common. But with some changes in eating habits, it is entirely possible to lower blood pressure in a natural way, particularly by following the DASH diet.
When starting to follow the DASH diet, here are some tips to get you going:
- Enjoy a serving of fresh or frozen fruit as dessert after a meal instead of a sugar-sweetened treat, like these frozen grapes.
- Add unexpected vegetables to your traditional dishes, like adding sweet potatoes in this Chicken Chili with Sweet Potatoes.
- Swap out fattier cuts of meat for chicken breast or other lean choices.
- Explore meatless lunch options like a Veggie and Hummus Sandwich instead of a deli meat sandwich.
- Use herbs and spices instead of table salt to add flavor to your dishes.
- Drink infused water or sparkling seltzer instead of sugar-sweetened beverages.
- Use your own homemade salad dressing, like this All-Purpose Vinaigrette, instead of using premade options which tend to be high in sodium.
- When making breakfast, opt for whole-grain options like this Peanut Butter-Banana Cinnamon Toast instead of choosing toast made with white bread.
- Use whole grains as a base for your dishes, like in this Mediterranean Chicken Quinoa Bowl.
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What Is Blood Pressure
Blood pressure, also referred to as hypertension, is the Pressure of Blood against your artery walls. A prolonged rate of high blood pressure in a person is likely to result in serious blood vessel damage, resulting in heart disease, stroke or even kidney disease. Reasons behind a high blood pressure can range anywhere from age, family history, gender and race.
However, there are also factors that can help to not just lower but control your blood pressure noticeably. This includes exercise and diet. Read on to find out what seven foods How To Lower Blood Pressure Naturally and Quickly.
When To See A Doctor
Have your blood pressure checked as part of your regular doctors visits. When youre ages 18 to 39, ask your doctor for a blood pressure reading every 3 to 5 years, if you are not at risk for high blood pressure and have a prior normal blood pressure reading.
If you have a high risk for high blood pressure, are overweight, or are over age 40, ask for a reading every year.
- have a high blood pressure reading and you havent received a diagnosis of hypertension
- have well-managed blood pressure, but it measures above the normal range more than once
- are concerned that your blood pressure medication is causing side effects
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Fruits That Lower Your Blood Pressure
You have to consume food anyway, so why not eat fruits that may help you lower your blood pressure? In addition, many of them are affordable, taste great and available in most of your local markets. What are the fruits that lower your blood pressure?
The following are fruits that lower your blood pressure:
The fruits I included have been proven in scientific studies to lower blood pressure or their contents have. One of these fruits was proved to lower BP by 15 mmHg and another 18 mmHg! That is a drastic reduction and theyre fruits you likely didnt know helped blood pressure. Ill let you know which ones and why each of them is beneficial.
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/13how To Manage High Blood Pressure
Hypertension is a major cause of death across the globe. Approximately 10 million new cases of hypertension are diagnosed every year in India. It is a very common medical condition and can happen to people across age groups. The symptoms can even go unnoticed for several years. One of the major causes of hypertension or high blood pressure is stress. But it can also be due to underlying health conditions like kidney disease and bad lifestyle habits. If left unmanaged, hypertension can even give way to heart attack, stroke, and other problems.
Beta-blockers are a common treatment for hypertension. But making healthy changes in your lifestyle is the best way to address this issue. Following the DASH diet also known as Dietary Approaches to Stop Hypertension diet is another way to manage it. The DASH diet is rich in fruits, vegetables, low-fat dairy foods, which is considered excellent when trying to control the problem of high blood pressure.
Here are some food items you can include in your diet to manage your blood pressure:
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Sesame And Rice Bran Oils
People who cooked with a blend of the two oils saw a drop in blood pressure almost comparable to the decrease that results from taking medication, according to research presented at the American Heart Associations Scientific Sessions. Researchers believe the effect is due to the oils fatty acids and antioxidants.
Vegetables For High Blood Pressure
Like fruit, vegetables are full of potassium, magnesium, and fiber that help bring your blood pressure down. Keep in mind, you may need to eat more than you normally would for them to have an effect. The DASH plan recommends 4 to 5 servings of vegetables a day. From breakfast to dinner, that might look like 1 cup of raw spinach, half a cup of steamed broccoli, and 6 ounces of vegetable juice.
There are plenty of ways to work vegetables into your day: Throw spinach into your smoothie eat a salad with dinner munch on carrot sticks at lunch.
Stock up on these veggies that are rich in potassium, magnesium, and fiber:
- Artichokes
- Tomatoes
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What To Avoid To Lower Your Blood Pressure
Salt
Salt or sodium chloride has been used to preserve foods and as a flavour enhancer for centuries.
High salt intakes are associated with higher blood pressure.
Adults need between 1.2 to 2.4g of salt each day , which is equivalent to 460 to 920mg of sodium.
But in Australia seven out of ten men and three in ten women eat way more than that and much more than the upper recommended limit of 5.9 grams of salt or 2,300 mg of sodium per day.
Further reading:How much salt is it OK to eat?
If you add salt to food yourself this pushes your sodium intake even higher.
A review of studies involving 3,230 people showed that reducing salt intakes by 4.4 grams a day could reduce systolic blood pressure by about 4.2 mmHg and diastolic by 2.1 mmHg.
In those who had high blood pressure there were even bigger reductions of 5.4 mmHg and 2.8 mmHg .
Avoid foods high in sodium. Dont add salt and try to choose lower-salt versions of processed foods.
Alcohol
Consuming one or more alcoholic drink a day is associated with systolic blood pressure that is about 2.7 mmHg and diastolic blood pressure 1.4 mmHg higher than non-drinkers.
Interestingly, when you first drink an alcoholic beverage, blood pressure goes down, only to rise later.
A rise in blood pressure after drinking alcohol is more likely to happen when youre awake, rather during sleep.
Liquorice
Caffeine
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.
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What Is Considered High Blood Pressure
According to the guidelines by the American College of Cardiology and the American Heart Association, published in May 2018 in the Journal of the American College of Cardiology, the criteria for high blood pressure are as follows:
- Normal Less than 120/80 millimeters of mercury
- Elevated Systolic between 120 and 129 mmHg and diastolic less than 80 mmHg
- Stage 1 Systolic between 130 and 139 mmHg or diastolic between 80 and 89 mmHg
- Stage 2 Systolic at least 140 mmHg or diastolic at least 90 mmHg
- Hypertensive Crisis Systolic over 180 mmHg or diastolic over 120 mmHg, with patients needing prompt changes in medication if there are no other indications of problems, or immediate hospitalization if there are signs of organ damage
A large study of more than 9,000 patients, published in May 2021 in The New England Journal of Medicine, found that participants who got their systolic pressures below 120 mmHg saw their incidence of heart failure, heart attack, stroke, and death drop substantially in comparison with those who followed a more standard treatment plan, where the goal was to reduce their systolic pressure to less than 140 mmHg.
Food That Will Lower High Blood Pressure
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Limit Alcohol: 4 Points
If you drink, stop at one drink a day for women or two for men.
The information in this post first appeared in the January 2018 issue of Nutrition Action Healthletter.
Find this article interesting and useful?Order a copy of Safe & Easy Steps to Lower Your Blood Pressure. Nine out of 10 Americans will eventually have high blood pressure and, with it, an increased risk of stroke, heart attack, diabetes, dementia, and more. Eating the right diet, losing weight, and exercising can keep your pressure under control. And, if you do have hypertension, it can lower your pressure as much asor more thanprescription drugs. This booklet, from the editors of Nutrition Action, shows you how.
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