Tuesday, June 18, 2024
HomeMust ReadWhat Foods Help High Blood Pressure

What Foods Help High Blood Pressure

How To Reduce Your Blood Pressure Without Medication

7 Foods to Lower Your Blood Pressure

This past November, the American Heart Association and the American College of Cardiology issued new guidelines for when high blood pressure should be treated. For the first time in 14 years, theres no more prehypertension. If your blood pressure is running over 130/80, you officially have high blood pressure.

I never gave much thought to my blood pressure. Its always been spot on at 120/80 or a little bit lower . But like the rest of the world, Im getting a bit older, and Ive been dealing with some stressful stuff in my life recently, and apparently, its starting to affect my blood pressure. Not quite enough to require medication, but I do need to keep an eye on;it.

Needless to say, Im pretty upset, because Im one of those people who eats well, exercises most days, Im not overweight, and I do all the right things to stay healthy. Unfortunately, Im also very much of a type A personality, so I get stressed easily, and I let too many things bother me.

High blood pressure, or hypertension, is the leading risk factor for heart disease and stroke. Damage to your blood vessels occurs every time your pressure is elevated. The new guidelines are meant to make people more aware of that earlier. ;Its their hope that more awareness earlier can help prevent the damage that would occur if you waited for a later diagnosis.

Learn the risk factors for hypertension, which include:

Lifestyle changes can reduce your blood pressure naturally

One The Easiest Steps You Can Take To Prevent High Blood Pressure Is Choosing Healthy Foods

High blood pressure is a health issue that affects both young and old Australians alike, with close to 6 million Australians aged 18 years and over with high blood pressure.

Alarmingly its one of the leading risk factors for death and disability in Australia, as well as across the world.

One the easiest steps you can take to prevent high blood pressure is choosing healthy foods.

The foods we choose every day are important for our heart health. Research into high blood pressure shows us that the foods we consume can help to lower and manage high blood pressure.

But dont worry, weve done the heavy lifting and read the research, all you need to do is read on. The following foods are your best bets in beating high blood pressure based on the science.

Foods To Eat To Lower Blood Pressure

Americans are known to eat high-sodium diets, and it’s one of the reasons hypertension is so common in the US.;

“Extra sodium in your bloodstream can pull water into your blood vessels, which increases the total volume of blood inside your blood vessels, and causes blood pressure to increase,” says Lori Mosca, MD, MPH, PhD, Director of Preventive Cardiology at NewYork-Presbyterian Hospital.;

But eating a balanced diet rich in potassium, calcium, and magnesium can help get your blood pressure under control. In fact, a 2013 review found that adding potassium to high-sodium diets reduces blood pressure substantially in hypertensive patients.;

While all nutrients are important, Mosca says potassium is vital in managing blood pressure because it lessens the effects of sodium the more potassium you take in, the more sodium you lose through urine. Additionally, a high intake of potassium, calcium, and magnesium can ease tension in the blood vessel walls, which helps lower blood pressure.

Examples of heart-healthy foods rich in potassium, calcium, and magnesium include:;

  • Dark, leafy greens like kale and spinach
  • Fruit like bananas, watermelon, apricots, and berries;
  • Seeds, nuts, and beans;
  • Sweet potatoes
  • Some fatty fish like salmon and mackerel that are high in omega-3 fatty acids

Don’t Miss: Does Spicy Food Raise Your Blood Pressure

Eat This To Lower High Blood Pressure Immediately

What foods should you be eating if you have high blood pressure? Or rather, what do you need to eat to immediately lower your blood pressure? Well, if you have high blood pressure and your readings dont seem to improve despite medications and other natural remedies you undertake, there could just be one single thing youre not doing.

And that one thing is not eating the right food. The one simple thing you need to do to naturally and immediately lower your blood pressure is to eat nitrate-rich foods.

Well, as simple as it sounds, it is really not that simple. You may want to ask what are nitrate rich foods? Or rather what are nitrates? And how do they lower blood pressure?;

Before we proceed, let me reiterate that I battled high blood pressure for 2 years before I discovered the alkaline vegan lifestyle. I was able to successfully reverse high blood pressure and have achieved regular normal blood pressure since then.

So, when it comes to dieting and what foods to eat, Ill practically reveal my experiences along with research I was able to carry out over the course of my journey.

Prevent High Blood Pressure

What Foods Help High Blood Pressure

Practice healthy living habits, like being physically active, to help prevent high blood pressure.

By living a healthy lifestyle, you can help keep your blood pressure in a healthy range. Preventing high blood pressure, which is also called hypertension, can lower your risk for heart disease and stroke. Practice the following healthy living habits:

Don’t Miss: Is Vinegar Good For High Blood Pressure

Peanut Butter And Banana Smoothie

âWhat about a filling drink?â we can hear you asking. Well, weâve got a smoothie for you. Smoothies are a great way to add healthy nutrients into your diet. You can make them from nearly any fruit or vegetable, mixed with a bit of dairy or ice. This makes them high in nutrients, but lower in calories.

For our blood pressure-blasting smoothie, weâll take a classic combination â bananas and peanut butter. Peanuts and peanut butter can lower your blood pressure, but itâs worth noting that you should use a low fat or low sodium variety. Many peanut butters are loaded with sodium and trans fats, which can increase your blood pressure. A discerning eye here can save you a lot of grief. As for bananas, we mentioned how potassium helps combat hypertension. There arenât many foods out there with more potassium than bananas. Both have concerns, since bananas are high in sugar and peanut butter can be unhealthy. That said, in moderate amounts the benefits outweigh the negatives.

Fast Food French Fries

Seemly, a lot of fast food restaurants are frying their fries in the trans fat-free oil. Certainly, French fries still though they can be fried in the trans fat-free oil are rich in sodium and fat. A medium serving of fries provides about 270 milligrams of sodium and around 19 grams of fat making them extremely harmful even in small amounts.

You May Like: Does Claritin D Raise Blood Pressure

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:

Top 13 Foods That Lower Blood Pressure

Foods that help High Blood Pressure

By Dr. Josh Axe, DC, DNM, CN

Regardless of location or income level, the leading cause of death worldwide is heart disease. One of the most common conditions leading to heart disease and stroke is the all-too familiar issue of high blood pressure. A shocking one in three individuals in the United States has;high blood pressure.

The good news is that high blood pressure can usually be reversed naturally, specifically through lifestyle changes and consuming foods that lower blood pressure.

Even though its closely related to dietary and lifestyle habits, many people try to rely on medication alone to solve their blood pressure problems.

One of the most popular prescription drugs for hypertension, Lisinopril, names side effects including blurred vision, confusion, dizziness and unusual tiredness or weakness.

To me, that sounds pretty undesirable for something you can easily correct with a high blood pressure diet and lifestyle changes. In fact, Im going to tell you about 13 foods, including everything from snacks to juice to herbs, that have been scientifically proven to lower blood pressure.

You May Like: Does Spicy Food Cause High Blood Pressure

How Effective Is The Combination Of Diet And Exercise At Treating Hypertension

Study participants who adhered to the DASH diet and the thrice-weekly exercise program reduced their systolic blood pressure by a minimum of 12 points. Those who sat in on the coaching session and were given instructions on diet and exercise to follow at home reduced their systolic blood pressure by just 7 points.

“Our findings showed lifestyle modifications among people with resistant hypertension can help them successfully lose weight and increase their physical activity, and as a result, lower blood pressure and potentially reduce their risk of heart attack or stroke,” said James A. Blumenthal, Ph.D., first and senior author of the study, and J.P. Gibbons Professor of Psychiatry and Behavioral Sciences at Duke University School of Medicine in Durham, North Carolina, in a statement.

“The most important point is that it is not too late to lower blood pressure by making healthy lifestyle choices,” Blumenthal added. “Adopting a healthy lifestyle pays huge dividends, even for people whose blood pressure remains elevated despite being on three or more antihypertensive medications.”

For more ways to get your blood pressure under control, check out the Best Supplements for High Blood Pressure, According to Dietitians, and for the latest healthy eating news delivered to your inbox,

Read this next:

Add These 20 Foods To Your Diet To Lower Blood Pressure

A staggering 108 million Americans thats nearly half of the population are struggling with high blood pressure, the CDC says, which means they are at an increased risk of heart attack, stroke, and other life-altering health consequences along the way.

Skipping the salt and squeezing in some regular workouts can help keep your blood pressure from reaching dangerous levels, but it takes a more proactive approach to keep your blood pressure under control in the long run.

Recommended Reading: Va Disability Rating For Hypertension

Chew The Foods Properly And For Longer Time

Because the nitrate foods you chew gets mixed up with the saliva before making its way down to your stomach for further digestion, it only makes sense to ensure you chew thoroughly so that the surface area for proper digestion is increased. When you chew food slowly and properly, food is better digested.

Remember, the end goal of consuming nitrate foods is to get the needed nitric oxide so we can get our blood pressure lowered and controlled. So, when we chew our foods properly, theres a higher chance our saliva mixes properly with the food and its digested to nitrites which makes peeps it for further conversion to nitric oxide in the stomach.

So, the longer our food stays in our mouth during chewing, the greater the chance to get more nitric oxide from the nitrate food, and hence, we can get our blood pressure reduced.

Dash Diet And Exercise Helps Uncontrolled High Blood Pressure Study Finds

The Best Foods for Lowering Your Blood Pressure â Texila ...

CucumberIceberg lettuceCeleryRadishesTomatoesGreen peppersCauliflowerWatermelonSpinachStar fruitStrawberriesBroccoliGrapefruitBaby carrotsCantaloupe

Nearly half of all Americans live with high blood pressure, a key contributor to diabetes, heart disease, kidney disease, stroke and serious complications from Covid-19, according to the American Heart Association.

Read Also: Does Claritin Raise Blood Pressure

Comparison Of Sodium In Foods

Meats, poultry, fish, and shellfish

Food: Milligrams sodium

Fresh meat, 3 oz. cooked: Less than 90 mg

Shellfish, 3 oz: 100 to 325 mg

Tuna, canned, 3 oz: 300 mg

Lean ham, 3 oz.: 1,025 mg

Dairy products

*Whole milk, 1 cup: 120 mg

Skim or 1% milk, 1 cup: 125 mg

*Buttermilk , 1 cup: 260 mg

*Swiss cheese, 1 oz: 75 mg

*Cheddar cheese, 1 oz : 175 mg

Low-fat cheese, 1 oz.: 150 mg

*Cottage cheese , 1/2 cup: 455 mg

Vegetables

Food: Milligrams sodium

Fresh or frozen vegetables, and no-salt-added canned , 1/2 cup: Less than 70 mg

Vegetables canned or frozen , 1/2 cup: 55-470 mg

Tomato juice, canned, 3/4 cup: 660 mg

Breads, cereals, rice and pasta

Food: Milligrams sodium

Bread, 1 slice: 110-175 mg

English muffin : 130 mg

Ready-to-eat, shredded wheat, 3/4 cup: Less than 5 mg

Cooked cereal , 1/2 cup: Less than 5 mg

Instant cooked cereal, 1 packet: 180 mg

Canned soups, 1 cup: 600-1,300 mg

Convenience foods

Food: Milligrams sodium

Canned and frozen main dishes, 8 oz: 500-1,570 mg

*These can also be high in saturated fat, unless low-fat or reduced fat options are purchased.

*High in saturated fat.

Tips For Reducing Sodium

The most common sources of salt in the American diet are table salt, canned and frozen/prepared foods, and condiments. The easiest ways to lower your sodium intake are not adding salt from the salt shaker, rinsing canned vegetables with water through a strainer, and asking for food to be prepared with little or no salt when dining out.

Don’t Miss: What Is The Va Disability Rating For Hypertensive Heart Disease

Fatty Fish Like Salmon

Omega-3 Fats can provide health benefits to your heart. Fatty fish are an excellent source of Omega-3, and these fats reduce inflammation and reduce the levels of Oxylipins.

Oxylipins are compounds that constrict your blood vessels. With these functions, fats help lower blood pressure levels.

Salmon is one of the fatty fish that is rich in Omega-3. Eat it baked or steamed with your veggies as a side dish.

Foods To Avoid If You Have High Blood Pressure

5 Foods To Help Manage Blood Pressure: Cocoa Powder, Spinach | TODAY

If you’re living with high blood pressure, Mosca says that in addition to limiting your intake of sodium you should minimize sweets, sugar-sweetened beverages, and red meats to lower your risk of heart disease or stroke.

The American Heart Association also recommends cutting back on saturated and trans fats. In general, try to reduce your consumption of pre-packaged, processed, and prepared foods. And watch out for foods that add salt to your diet, including:

  • Pizza

Also Check: Does Claritin D Raise Blood Pressure

Best Foods For High Blood Pressure

According to the Centers for Disease Control nearly half of adults in the U.S. have high blood pressure. However, only about one in four adults with high blood pressure have their condition under control. Having high blood pressure puts you at risk for heart disease and stroke, which are leading causes of death in the U.S. Luckily, there are things you can do about it including leading a healthy lifestyle. Part of these steps to better health include choosing better foods to eat. Here are 10 foods that are best when you have high blood pressure.

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.

Also Check: Does Claritin D Raise Blood Pressure

Easy Things You Can Do To Lower Your Blood Pressure

High blood pressure is dangerous. It can lead to many health problems, including heart attack, stroke, heart failure, angina, coronary artery disease, peripheral artery disease, kidney disease, vision loss, sexual dysfunction and more.

Fortunately, high blood pressure can often be prevented or controlled.

Here are some easy things you can do to lower your blood pressure or help prevent high blood pressure in the first place.

  • Exercise. Doctors recommend at least 150 minutes per week of exercise to help reduce blood pressure. Brisk walking is excellent for reducing blood pressure and improving overall cardiovascular health, but other exercises can work too. Try jogging, riding a bike, swimming, dancing, or interval training to get your aerobic exercise. Strength training is also important to your heart health and can help reduce blood pressure.
  • Eat a heart-healthy diet. Eating a well-balanced diet with lots of fruits, vegetables, whole grains, nuts, and seeds that is also low in sodium, saturated fat, added sugar, and cholesterol is important for your heart. There is a diet specifically geared toward lowering blood pressure. Its called the DASH diet, which stands for dietary approaches to stop hypertension. Talk to your doctor or make an appointment with a dietitian if you need help making changes to your diet.
  • Set small, easily attainable goals, and when you reach them, set bigger ones. Step by step, you will take control of your health and your blood pressure.

    RELATED ARTICLES

    Popular Articles