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.
Nuts Help Lower Blood Pressure
Although the effects of nuts on blood pressure are controversial, they do have some benefits. They may help lower blood pressure when consumed in moderation, and some studies even suggest that eating nuts may prevent hypertension. Other benefits of nuts may include improved heart health and the prevention of coronary artery disease. However, there are risks associated with eating nuts. Read on to find out whether they are worth the risk. Here are a few ways to lower your blood pressure with nuts.
In a recent study, researchers from the University of Wisconsin examined the effect of nut intake on blood pressure in men. They found that eating nuts was associated with a lower risk of hypertension compared to a low-nut diet. The association was strongest among lean individuals and did not occur in obese or overweight people. In addition, the PREDIMED trial found a positive association between Mediterranean diets and lower blood pressure. Moreover, the findings were consistent with other studies of Mediterranean diets.
Flaxseeds For Blood Pressure
Flaxseeds are great for the hearts health and can provide many health benefits for our cardiovascular system. As per studies, consuming flaxseeds regularly can help to regulate blood pressure naturally.
As flax seeds contain potassium, magnesium, and omega-3 fatty acids, all these nutrients are essential to maintain a healthy blood circulatory system. They can also help to improve glucose tolerance and reduce serum cholesterol levels.
Want to know about Flaxseed benefits watch this video too.
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Whole Grain Foods That Lower Blood Pressure
Bread, cereal, pasta, and other foods with carbs and starches can come in whole grain or refined grain versions. Whole grains are full of dietary fiber. Thats why theyre a lot better for your body than foods made with refined white flour. Switch to whole grain versions of foods you already eat. For example, go for whole wheat bread rather than white. Choose brown rice over white.
Shopping tip: Some packaged foods contain a whole grain seal. If you dont see it, check the ingredient list. If the first ingredient listed contains the word whole, that item likely contains mostly whole grain.
Look for whole grain versions of these foods:
Strategies To Get The Most Out Of Nitrate Foods
So, you may already know these foods, or even already eating quite a lot of them. Despite doing this, you may not notice any difference in your blood pressure readings. Well, the key is that aside incorporating other strategies to lower blood pressure like I did, you may actually be doing it wrongly in ways that deprive you of the maximum benefit that nitrates ought to provide you.
Below are strategies to get the most out of nitrates:
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Dietary Recommendations Include Prioritizing Unprocessed Foods
Dietary recommendations from the National Heart, Lung, and Blood Institute called the Dietary Approaches To Stop Hypertension, or the DASH diet for short promote eating fruits, vegetables, whole grains, low-fat dairy, lean such as fish and poultry, beans, nuts and vegetable oils, while also limiting saturated fats, refined grains, processed foods, and added sodium.
The advantage of getting these nutrients through whole foods, rather than through supplements, is that our body is able to use them better. A number of times when we have just separated out the one nutrient that we think is good, such as omega-3 fatty acids, vitamin C, or vitamin E, and given it as a concentrated pill, it has been shown to be either not as effective or completely ineffective when compared to the natural foods, Dr. Higgins says.
Natural Yogurt Help Lower Blood Pressure
In a new study, scientists from the University of South Australia and the University of Maine have found that consuming more yogurt can help people lower their blood pressure. Yogurt contains micronutrients and may lower blood pressure by 7 points in people who eat it regularly. This effect is attributed to the micronutrients in the yogurt, which may be what lowers the blood pressure. To further study this relationship, the researchers examined the self-reported food intake and blood pressure levels of 915 community-dwelling adults.
Cardiovascular disease is one of the leading causes of death worldwide and in the United States, one person dies of the disease every 12 minutes. The researchers analyzed data from nine hundred and fifteen community-dwelling adults from the Maine-Syracuse Longitudinal Study to determine the link between yogurt consumption and blood pressure levels. The study included individuals with both high and low blood pressure. High blood pressure was defined as more than 140/90 mmHg, whereas normal blood pressure was less than 120/80. The researchers adjusted the results for other factors that may influence the results, such as diet and lifestyle.
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When To See A Doctor About High Blood Pressure Symptoms
High blood pressure often does not cause any symptoms. So, if you are at the dentist or physicians office and are told that your blood pressure is high, it is important for you to check your blood pressure regularly while not at a doctors office. When blood pressure is very high, it can cause headache, dizziness, unsteadiness, visual disturbances, shortness of breath, and chest pain. Chronic elevated blood pressure causes decreased blood flow to vital organs. Over time this may cause dementia, blindness, heart failure, and kidney failure. When these occur in someone with high blood pressure, it is important to see your doctor, says Dr. Li. Its always best to catch it before these symptoms develop, so have your blood pressure checked regularly as part of an annual exam.
How To Create A Diet That Will Lower Your Blood Pressure
Are you wondering how to string together all of these choices to build a diet that will help you lower your blood pressure? We understand it’s a wide variety to choose from and you may not know where to start.
Don’t feel pressured to include everything from this list in your meals daily or even weekly, although it’s likely you already consume many of the items listed on a regular basis.
To start, you may try adding a few new options each week or try incorporating a new item from this list into recipes you’re already making.
If you want to take some of the guesswork out of it, try one of our meal plans that are filled with healthy protein, vegetables, and grains to support your efforts in lowering your blood pressure and improving your overall health.
If you’re looking for more tips on how to lower your blood pressure, read this article.
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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:
- 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 (
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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What Type Of Food Is Recommended To Control Blood Pressure
As per the American Heart Association and American College of Cardiology, a person has high blood pressure if their BP is more than 130/80, which means that nearly half of all adults may need to lower their BP.
Below are a few common diet and food that help in relieving BP:
Apart from the aforementioned options, limiting alcohol consumption, maintaining weight as recommended for height, exercising daily, and avoiding smoking are the best ways to lower BP in long term.
Ways To Manage Your Blood Pressure
If your blood pressure is rising gradually but not classified as hypertension yet, making lifestyle changes can help prevent this condition and protect your heart health.
If you already have high blood pressure, you should see a healthcare provider. Your doctor will likely prescribe you medication to lower your blood pressure immediately, then create a plan to help you achieve more long-term improvements. Treatment plans for high blood pressure usually focus on improving your overall health. These plans should include efforts like:
- Weight loss
- Quitting smoking
- Reducing alcohol
These changes won’t lower your blood pressure immediately the way medications will, but over time, your doctor may be able to reduce or even stop medications if you can successfully lower your blood pressure with lifestyle changes.
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What Is Good Blood Pressure
A good, normal blood pressure readingtaken while seated, with a blood pressure cuffshould be 120/80. The first number is the systolic blood pressure , and the second is the diastolic blood pressure . Anything over that is either considered elevated or high.
Those numbers apply across the board for adults over the age of 18, Dr. Osborne says. He notes that decades ago, good blood pressure numbers varied based on age, limits some people still cling to today. But in actuality, its all standardized to 120/80.
The vast majority of hypertension out there is in adults, he says. Its independent of age. It doesnt matter whether youre 21 or 81. The numbers are the same.
For adults, that is. For kids, its a little different. Blood pressure numbers are based on population and age, and are generally lower than with adults. Theres not a standardized set of guidelines for children, but certainly if you come across a kid that repeatedly has blood pressures that would be high according to the adult category, its high, Dr. Osborne explains.
Other Ways To Lower Blood Pressure
There are a variety of natural ways to lower blood pressure in addition to diet and exercise. For instance, there are several essential oils associated with a reduction in blood pressure, including:
- Bougriba oil
- Valerian oil
If youre interested in supplements that can help you reduce blood pressure, I would try cod liver oil. This anti-inflammatory powerhouse has incredible health benefits and can help to effectively lower blood pressure.
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Pomegranates Help Lower Blood Pressure
Drinking pomegranate juice is an easy way to reduce blood pressure. The seeds and arils are bitter, while the juice is sweet and sour. This fruit also helps lower blood pressure by reducing levels of an enzyme called ACE. Studies have shown that pomegranate juice can reduce blood pressure by up to 36 percent. Pomegranate juice is also said to lower arterial plaque, and increase blood flow to the heart. The fruit can be consumed in two ways: as a whole fruit or as a juice.
Juice from pomegranates is most effective when consumed raw, but some may prefer juice made from a pomegranate with no added sugar. To get the most benefit from pomegranate juice, choose unsweetened varieties, which have the lowest sodium content. Research has linked berries to lower blood pressure, and drinking cherry and cranberry juice can also help. But more research is needed to prove these claims.
Types Of Food That Can Help Lower Blood Pressure
Antioxidant-rich foods may have a small impact on blood pressure levels. Foods high in vitamin C, vitamin E, potassium, selenium or L-arginine are good options if youre looking to lower your blood pressure. Antioxidants protect your cells from damage and can reduce inflammation, which, in turn, can keep blood pressure in control.
1. Foods high in vitamin C
Foods high in vitamin C can protect against oxidative stress, which causes inflammation. Good options include:
- Nuts/seeds like pistachios, almonds and flax seeds.
Bananas are high in potassium, which helps your body get rid of sodium, says Zumpano. Eating foods high in sodium can increase your blood pressure.
4. Foods high in selenium
Selenium is an antioxidant that helps protect your body from oxidative stress. Choose these foods for selenium:
- Seafood like tuna, halibut and shrimp.
- Brazil nuts.
5. Foods high in L-arginine
L-arginine helps make nitric oxide, a chemical that aids in relaxing muscle cells. Some research shows these foods can help lower blood pressure:
- Nuts/seeds like pumpkin seeds, walnuts and peanuts.
- Beans like chickpeas and soybeans.
- Dairy like milk, yogurt and cheese.
6. Foods high in calcium
Studies have shown that meeting the recommended dietary allowance for calcium of 1,000 milligrams and getting up to 1,500 milligrams per day can improve blood pressure. Foods rich in calcium include:
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Oats & Other Whole Grain Foods
Whole grains have a lot of scientific support in promoting long-term heart health.
Some studies have shown that people with diets high in whole grains are more likely to live longer. Other studies support that whole grains may help to decrease the risk of chronic health conditions like diabetes and even some types of cancer. Whole grains are unrefined grains that are eaten when they are in their whole form, meaning they contain all 3 parts of the kernel – the bran, germ, and endosperm. The whole grain stamp can make finding them easier in the grocery store .
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 .
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Beets Help Lower Blood Pressure
In a recent study, researchers from the UCLA Fielding School of Public Health and Ronald Reagan UCLA Medical Center found that drinking beet juice helped to lower blood pressure in overweight, elderly adults. They compared the effects of beet juice to a placebo and 17.6 ounces of apple juice. They found that those who drank beet juice regularly had a lower blood pressure. This finding is encouraging.
Researchers found that beets may help reduce blood pressure by as much as 10 mm Hg when consumed as a juice. In the study, the participants drank 250 mL of beetroot juice and a corresponding amount of water containing a small amount of nitrate. Both beverages were consumed daily for 24 hours and blood pressure was monitored for improvements. Beets are also excellent sources of folate, which helps lower blood pressure.
High blood pressure is a leading cause of cardiovascular disease. Consuming beets can reduce blood pressure by reducing levels of free radicals, which can damage cells and cause other problems. They also help the digestive system, by helping to reduce constipation. They also help the colon clean, decreasing colon cancer risk. Furthermore, beets contain nitrates, which help lower blood pressure by relaxing smooth muscles in the blood vessels.
Try These Medicinal Herbs
Herbal medicines have long been used in many cultures to treat a variety of ailments.
Some herbs have even been shown to possibly lower blood pressure. However, more research is needed to identify the doses and components in the herbs that are most useful.
Always check with your doctor or pharmacist before taking herbal supplements. They may interfere with your prescription medications.
Heres a partial list of plants and herbs that are used by cultures throughout the world to lower blood pressure:
- black bean
- river lily
- Avoid daytime naps.
- Make your bedroom comfortable.
The 2010 national Sleep Heart Health Study found that regularly sleeping fewer than 7 hours a night and more than 9 hours a night was associated with an increased rate of high blood pressure.
Regularly sleeping fewer than 5 hours a night was linked to a significant risk of high blood pressure long term .
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