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What Is The Best Diet For High Blood Pressure

What Is High Blood Pressure And What Are The Risk Factors

What is the Best Diet for High Blood Pressure?

High blood pressure occurs when the force of the blood moving to and from your heart pushes too hard on your arteries, according to the American Heart Association. According to the CDC, a whopping 75 million Americansthat’s nearly a third of the adult populationstruggle with high blood pressure.

Hypertension increases your risk of heart attack, stroke, and other life-altering health consequences along the way.

There are many factors that contribute to high blood pressure, including stress, smoking, lack of exercise, alcohol, age, genetics, and diet.

Monitor Your Blood Pressure Regularly

The best way to prevent complications and avoid problems is to recognize hypertension early.

Keep a log of your blood pressure readings and take it to your regular doctor appointments. This can help your doctor see any possible problems before the condition advances.

People with hypertension can deliver healthy babies despite having the condition. But it can be dangerous to both the birthing parent and baby if its not monitored closely and managed during the pregnancy.

People with high blood pressure who become pregnant are more likely to develop complications . For example, pregnant women with hypertension may experience decreased kidney function. Babies born to birthing parents with hypertension may have a low birth weight or be born prematurely.

Some people may develop hypertension during their pregnancies. Several types of high blood pressure problems can develop. The condition often reverses itself once the baby is born. Developing hypertension during pregnancy may increase your risk for developing hypertension later in life.

Switch To Dark Chocolate

A 2010 analysis of 15 studies suggests that dark chocolate may slightly reduce blood pressure. Ried K, et al. Does chocolate reduce blood pressure? A meta-analysis. DOI: 10.1186/1741-7015-8-39 If youre eating chocolate, choose dark chocolate over other types, and make sure its at least 70 percent cocoa. 12 heart-healthy foods to work into your diet. .

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Foods High In Calcium

Men and women with higher calcium levels have a lower risk of stroke. An intake of 1,000 to 2,000 milligrams of calcium per day is recommended for people with hypertension from a variety of sources:

  • Dairy: Research shows that the peptides in fermented dairy, such as yogurt, kefir and sour cream may be most beneficial. Other high-potassium dairy choices are milk, whey protein and Parmesan cheese
  • Canned seafood: canned salmon and sardines
  • Beans: black beans, edamame , chickpeas, kidney beans, lentils, lima beans, pinto beans
  • Seeds and nuts: almonds, chia seeds, celery seed, poppy seeds, sesame seeds

Keep Yourself At A Healthy Weight

10 Nutritional Tips to Help Lower High Blood Pressure ...

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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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 Food Drink And Lifestyle Choices Can Affect Blood Pressure

Weight

Achieving and maintaining a healthy body weight is the most important recommendation for those with high blood pressure. For some people, even losing modest amounts of weight can lead to a reduction in blood pressure. Lose weight slowly and healthily to increase your chances of keeping it off. Regular exercise will reduce blood pressure and plays an important part in losing weight.

Skip the salt

There is a link between having too much salt in your diet and having high blood pressure. Most diets have more salt than we need. The target is to have less than 6g of salt a day. Food labelling laws require salt to be presented on the label getting into the habit of checking before you buy can help you to choose lower salt versions where relevant.

Try to reduce the amount of salt you eat. This may help keep your blood pressure down. Cook without adding any salt, and avoid adding salt to your food at the table. Use herbs and spices to flavour your food instead.

The majority of the salt we eat is hidden in processed foods. Check the ingredients labels on foods to find out which have the least salt. Avoid foods that contain a lot of salt such as sauces, canned soups, processed meats, salted nuts and snacks such as crisps and biscuits. Many basic foods such as bread and cereals contain a lot of salt too.

Try our low-salt recipes:

Alcohol

The DASH diet

This article was last reviewed on 1st October 2018 by Kerry Torrens.

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Limit Your Alcohol Intake

Regularly drinking too much alcohol can raise your blood pressure over time.

Staying within the recommended levels is the best way to reduce your risk of developing high blood pressure:

  • men and women are advised not to regularly drink more than 14 units a week
  • spread your drinking over 3 days or more if you drink as much as 14 units a week

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.

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Foods That Help With High Blood Pressure

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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The Ideal Diet For Lower Blood Pressure

Eating lots of whole foodsand watching the sodiumcan help reduce your need for medication

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High blood pressure affects 1 in 3 Americans. Medication can help control it, but as with most chronic health conditions, having healthy habits is also important.

You should always work with your doctor, but lifestyle can play a huge role in managing hypertension at every age, says Holly Nicastro, Ph.D., M.P.H., program director in the division of cardiovascular sciences at the National Heart, Lung, and Blood Institute. That includes not smoking, controlling stress, exercising, and eating the right kinds of foods. In fact, a healthy diet is one of the most powerful tools for lowering your numbersand may reduce the need for medication.

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Why Is The Dash Diet The Best Diet To Lower High Blood Pressure

The Dietary Approaches to Stop Hypertension diet is a way of eating that, as the name implies, was developed to stop hypertension. Unlike many fad diets that have their time in the spotlight and then fizzle out, the DASH diet has been popular since the early 1990s and isn’t stopping any time soon, thanks to the results that have been seen by people following this diet.

If you are going to follow the DASH diet, plant-based foods will make up the bulk of your plate. Foods like fruits, vegetables, seeds, nuts and legumes will be the shining stars, and ultra-processed foods that contain large amounts of added sugars and salt will only make a rare appearance.

Older data suggests that the DASH diet can lower blood pressure in as little as two weeks. And over and over again, results from large, randomized, controlled trials show that the DASH diet reduces blood pressure significantly. Because of this strong evidence, DASH has been a consistent part of national blood pressure and dietary guidelines.

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