High Blood Pressure Myth Buster
Close to fifty percent of all adults in the United States have high blood pressure. Chances are you know someone with hypertension. Along with that often comes ideas from anecdotal evidence and spreads common misconceptions.
You may have heard that if high blood pressure runs in your family, it’s inevitable that you will develop it at some point in your life as well. While there is a higher risk for those individuals with a family history of hypertension, your diet and lifestyle choices can drastically reduce your likelihood of developing it.
Another common misconception is that if you don’t symptoms such as feeling flushed, nervous, or sweating you don’t have high blood pressure. This is also false because many people have no symptoms at all.
An important myth to bust is that if you were put on blood pressure medicine and your numbers start to go down that you can stop taking your medication. This can be very dangerous. You should always consult with your doctor before making any modifications to your blood pressure medication.
As a blanket recommendation, when in doubt check with your doctor! If you have risks factors for high blood pressure and don’t see a doctor on a regular basis, utilize free resources like the blood pressure station at your local pharmacy or visit a free clinic for a routine health screening.
The Best Resource For Lower Blood Pressure Your Doctor
No matter the diet and lifestyle changes you choose to make, your doctor is an essential partner.
Your primary care doctor is one of your best advocates. Theyll be familiar with what will work best for your personal lifestyle, and they can work with you at regular checkups to get your blood pressure numbers and monitor the progress youre making. They can also show you how to accurately check your blood pressure at home.
In addition, your primary care doctor can give you custom feedback based on your entire health picture. Building on the work youve already started on your own, they can help you identify even more realistic changes you can make to support lower blood pressure naturally.
In addition, your primary care doctor can help you build on the work youve already done. They can help you identify more lifestyle changes that can help lower your blood pressure naturally, such as heart-healthy workouts and ways to reduce stress.
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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.
What Medication Provides The Best Blood Pressure Control
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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.
Foods That Lower Blood Pressure Naturally
Dietary Approaches to Stop Hypertension, or DASH for short, is a well-studied eating plan for lowering blood pressure. The DASH plan encourages people to cut back on sodium , and include more foods that are a source of blood pressure-lowering nutrients like fiber, potassium, calcium and magnesium. People who follow the DASH diet have seen blood pressure lowered by a few points in just two weeks. Over time, blood pressure can drop by up to 14 points and may reduce the need for blood pressure medication. Interested in getting started? Start by including these 16 foods that lower blood pressure naturally into your diet.
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Eat Healthy High Protein Foods
A long-term study concluded in 2014 found that people who ate more protein had a lower risk of high blood pressure. For those who ate an average of 100 grams of protein per day, there was a 40 percent lower risk of having high blood pressure than those on a low protein diet .
Those who also added regular fiber into their diet saw up to a 60 percent reduction of risk.
However, a high protein diet may not be for everyone. Those with kidney disease may need to use caution. Its best to talk with your doctor.
Its fairly easy to consume 100 grams of protein daily on most types of diets.
A 3.5-ounce serving of salmon can have as much as 22 grams of protein, while a 3.5-ounce serving of chicken breast might contain 30 grams of protein.
With regard to vegetarian options, a half-cup serving of most types of beans contains 7 to 10 grams of protein. Two tablespoons of peanut butter would provide 8 grams .
These supplements are readily available and have demonstrated promise for lowering blood pressure:
Omega-3 polyunsaturated fatty acid
Adding omega-3 polyunsaturated fatty acids or fish oil to your diet can have many benefits.
A meta-analysis of fish oil and blood pressure found a mean blood pressure reduction in those with high blood pressure of 4.5 mm Hg systolic and 3.0 mm Hg diastolic .
Whey protein
This protein complex derived from milk may have several health benefits in addition to possibly lowering blood pressure .
Magnesium
Citrulline
What Are The Risks Of High Blood Pressure
One of the biggest concerns regarding high blood pressure is that you may have hypertension and not even know it, most people experience no symptoms at all.
The American Heart Association refers to high blood pressure as the “silent killer“, due to the lack of warning before a cardiac event or serious damage is done.
The damage caused by high blood pressure over time can lead to stroke, vision loss, heart failure, heart attack, kidney disease, sexual dysfunction, and a variety of heart and other health complications.
While medication is necessary at times and can play an important role in blood pressure regulation, changing your lifestyle and eating habits can reduce your need for medication and improve your overall health.
Remember that any changes to your medication regimen should always be done under supervision and in coordination with your healthcare provider.
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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.
Foods That Lower Blood Pressure
1. Pomegranate Juice
While most traditional fruit juices are laden with processed sugar and practically devoid of useful nutrients, 100 percent pomegranate juice is actually one of the healthiest juices on the planet.
One of the most desirable benefits of pomegranate juice includes the ability it has to lower blood pressure naturally. The science is in: Pomegranate juice has major blood pressure-lowering ability, both in short- and long-term studies.
It has also been tested for its ability to reduce blood pressure in patients with diabetes, patients undergoing kidney dialysis and those with carotid artery disease, all with the same successful results.
2. Spinach
Weve all known for a long time that spinach is a crazy healthy food and helps seriously reduce disease-causing inflammation. The awesome antioxidants it contains land it on this list of foods that lower blood pressure.
3. Coriander
A subject of relatively new research, coriander has been used traditionally for years to treat a number of conditions.
In 2009, a revolutionary study began attempting to define what exactly coriander can do. Researchers found that it exhibited several positive benefits, including a hypotensive effect.
4. Pistachios
Theyre not just a snack anymore pistachio nutrition is no small thing when it comes to heart health.
5. Beetroot Juice
In overweight and obese subjects past middle age, the effects are not as noticeable, at least in the short term.
6. Olive Oil
7. Dark Chocolate
8. Flax Seed
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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.
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 .
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Leafy Greens Can Help Lower Blood Pressure
Many leafy greens, including everything arugula and kale to spinach and collard greens, contain potassium and magnesium which are key minerals to control blood pressure, according to Harvard Medical School. These nutrients are an important part of the DASH diet , which suggests a variety of foods that lower blood pressure. A potassium-rich diet helps the body become more efficient at flushing out excess sodium, which can raise blood pressure, and magnesium helps promote healthy blood flow, according to nutritionist Joy Bauer.
How To Follow The Dash Diet
The DASH diet plan emphasizes fruits, vegetables, and whole grains, while minimizing fatty, sweetened, and processed foods.
On the DASH diet, “there are not necessarily good or bad foods, but foods you want to include more of, more often,” says Cochrane.
A typical day on the DASH diet includes:
- 5 servings of vegetables
- 7 servings of carbohydrates, emphasizing whole grains
- 2 servings of low-fat dairy
- 2 or fewer servings of low-fat meat
- 2 servings of fat or oil
In addition, people on the DASH diet can have 4-5 servings of nuts each week, and a maximum of five servings of sweets each week.
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Beets & Other Nitrate Rich Foods
Beets contain high levels of a chemical compound called nitrates that clinical trials suggest might be responsible for a beneficial effect on blood pressure. After you eat nitrates they are converted into nitric oxide by the body. Nitric oxide opens up your blood vessels – and thus relieves some of the pressure they’re experiencing.
Not to mention vegetables like beets are also packed with micronutrients, phytochemicals, and other antioxidant goodness that have benefits beyond blood pressure support.
How many beets should you be consuming? Theres really not enough evidence to know. However, studies that looked at their effect on blood pressure used anywhere between about 1/3rd to 2 cups each day of beetroot juice .
How K Health Can Help
Get help for all your blood pressure concerns. Did you know you can get affordable primary care with the K Health app?
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Double Check The Measurement
If you measure your blood pressure and find it’s extremely high, you may be wondering how to get your blood pressure down quickly. First things first, make sure the reading is accurate before taking steps to lower blood pressure immediately.
It’s especially important to place the cuff in the correct location and keep your arm in the recommended position, per the AHA. Each blood pressure machine used at home or in a store will have its own set of directions for proper use, so follow those instructions to get an accurate reading.
If your initial reading is high, re-read the instructions, make any necessary adjustments and then take your blood pressure again. Make sure enough time has passed between readings so that you’re not repeatedly squeezing the same arm in a short amount of time.
Foods That Naturally Help Lower Blood Pressure
When it comes to elevated blood pressure, healthcare professionals may suggest that their patients start a regular exercise routine, consider taking blood thinners, and focus on a wholesome diet that eliminates high-sodium foods. Whether you’re considering one solution or all three, you don’t have to stick to the DASH Diet or other regimented programs in order to achieve results. A heart-healthy diet is rich in fruits, vegetables, low-fat dairy, and other fiber-rich ingredientsand all of these food groups have one thing in common.
All are high in potassium. Jamie Vespa MS, RD, of Dishing Out Health
, believes the key to cooking wholesome meals that also work to lower blood pressure is focusing on this mineral: “Potassium can help flush sodium out of the kidneys and counteract salt’s role in high blood pressure,” Vespa says. “When your sodium-to-potassium ratio is in check, it can help protect your heart from cardiac-related diseases.”
Focus on incorporating exercise into your daily routine, if possibleaerobic exercises, for example, will help strengthen cardiac muscles and lower your systolic blood pressure, enhancing your efforts in the kitchen as well.
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