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What To Eat If You Have High Blood Pressure

How Blood Pressure Is Measured

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It is best to measure blood pressure when you are relaxed and sitting. Blood pressure is usually measured by wrapping an inflatable pressure cuff around your upper arm.

Blood pressure is recorded as two numbers, such as 120/80. The larger number indicates the pressure in the arteries as the heart pumps out blood during each beat. This is called the systolic blood pressure.

The lower number indicates the pressure as the heart relaxes before the next beat. This is called the diastolic blood pressure. Both are measured in units called millimetres of mercury .

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.

Salmon And Other Fatty Fish

Some evidence suggests that consuming salmon and other fatty fish may help reduce blood pressure in certain populations.

Scientists believe the omega-3 fatty acids in fishparticularly docosahexaenoic acid cause this change, though its unclear how this happens.

Its best to stick with fish like salmon, sardines, Atlantic mackerel, and lake trout, because theres mixed evidence that fish-oil supplements provide the same benefit.

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What Is Blood Pressure

Blood pressure is the force of your blood pushing against the walls of your arteries. Each time your heart beats, it pumps blood into the arteries. Your blood pressure is highest when your heart beats, pumping the blood. This is called systolic pressure. When your heart is at rest, between beats, your blood pressure falls. This is called diastolic pressure.

Your blood pressure reading uses these two numbers. Usually the systolic number comes before or above the diastolic number. For example, 120/80 means a systolic of 120 and a diastolic of 80.

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120/80 millimeters of mercury .

When blood pressure is high, the blood moves through the arteries more forcefully. This puts increased pressure on the delicate tissues in the arteries and damages the blood vessels.

High blood pressure, or hypertension, affects about half of American adults, estimates the American College of Cardiology.

Known as a silent killer, it usually doesnt cause symptoms until theres significant damage done to the heart. Without visible symptoms, most people are unaware that they have high blood pressure.

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Why Does Your Diet Play A Role In Managing High Blood Pressure

If you currently have high blood pressure or are at risk of developing this condition, you may know something about how diet affects blood pressure. It’s important to learn more about the correlation between diet and blood pressure to ensure you make smart choices for your health.

What we eat affects how our bodies work. It’s widely agreed upon that a healthy diet consists of lean meat, plenty of whole grains, fruits and vegetables, healthy fats from plant-based sources, fish, nuts, seeds, and beans.

Even though we know what is healthy, we often reach for unhealthy foods. Besides tasting good, they are quick, readily available, and may even comfort us when we’re stressed. Much of the junk food found on the grocery store shelves only satisfy us for a short time and keep us coming back for more.

But eating an unhealthy diet can lead to various problems such as diabetes, high cholesterol, heart disease, obesity, and high blood pressure. What you eat absolutely affects² your blood pressure. Talk to your doctor about your personal risk of hypertension, and how you can improve your diet and lifestyle.

What Foods Can Cause High Blood Pressure

Many things can affect your blood pressure. Hypertension is often caused by a combination of factors, including family history, age, lifestyle, and stress levels. While the food you eat can be one of these factors, eating specific foods is not guaranteed to cause high blood pressure.

However, if you’re at risk of developing high blood pressure, some foods can contribute to this.

Many foods blamed for high blood pressure are high in sodium or are highly processed, but there are a few other culprits that you may not expect. Several of the main foods that may cause high blood pressure include:

Processed meats

Highly processed meat like cold cuts, bacon, and hot dogs contain a significant amount of sodium, which makes sliced chicken breast a better option for your daily sandwich.

Canned foods

Food preserved in this way like soup or stew tends to be loaded with preservatives and salt.

High-sodium snack foods

Many snack foods like potato chips, pretzels, and nuts contain added salt, so the unsalted variety is the better choice.

Deep-fried foods

Food cooked in oil like French fries and chicken strips are often full of salt and saturated fat, which means they should be avoided altogether to prevent high blood pressure.

Red meats

Some studies have shown that red meats may be capable of raising your blood pressure.³

Vegetable oil and margarine

Table salt

Alcohol

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Eating The Right Foods And Avoiding Unhealthy Ones Can Help Keep Your Blood Pressure In Check

If youve been diagnosed with hypertension, or high blood pressure, your doctor has probably advised you to make a number of lifestyle modifications, such as exercise and dietary changes. According to the National Institutes of Health , eating a diet of nutrient-rich, low-sodium foods can lower blood pressure naturally.

Natural nutrients are generally more packed with good antioxidants, which may get damaged when prepared for storage, says John Higgins, MD, a professor of cardiovascular medicine at the UTHealth McGovern Medical School in Houston.

Can Drinking Lots Of Water Lower Blood Pressure

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Some research suggests that dehydration could contribute to high blood pressure levels by impairing the function of the blood vessels. Therefore, staying hydrated by drinking plenty of water throughout the day could be beneficial.

According to the Academy of Nutrition and Dietetics, men typically need around 13 cups of water per day while women require approximately 9 cups. However, this amount can vary depending on many factors, including your age, health status, and activity level.

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Stiffening Of The Arteries

Some physicians consider the most authentic form of pseudo-resistant hypertension to be caused by stiffened brachial arteries that prevent the blood pressure cuff from obtaining a true reading. If your doctor suspects this form of pseudo-resistant hypertension, they might consider other ways to measure your blood pressure.

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Who Is At Risk For High Blood Pressure

Anyone can develop high blood pressure, but there are certain factors that can increase your risk:

  • Age – Blood pressure tends to rise with age
  • Race/Ethnicity – High blood pressure is more common in African American adults
  • Weight – People who are overweight or have obesity are more likely to develop high blood pressure
  • Sex – Before age 55, men are more likely than women to develop high blood pressure. After age 55, women are more likely than men to develop it.
  • Lifestyle – Certain lifestyle habits can raise your risk for high blood pressure, such as eating too much sodium or not enough potassium, lack of exercise, drinking too much alcohol, and smoking.
  • Family history – A family history of high blood pressure raises the risk of developing high blood pressure

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Best Foods To Eat For High Blood Pressure Say Dietitians

High blood pressure is a serious diagnosis, but it can be managed with the right lifestyle changes. Chances are if you’ve been told by a doctor that you have high blood pressure or are at greater risk for it, you’ve also been warned about certain foods to stay away from, such as salty foods like chips, canned soups, and deli meats.

But what about some of the foods you should add to your diet? Getting the right nutrients and caring for your overall health can help you manage your levels and keep your health in top shape. To learn more, we asked a few dietitians to give us their recommendations for the best food for high blood pressure.

Read on to learn what they had to say, and for more healthy heart tips, check out The Best Foods to Eat If Heart Disease Runs In Your Family.

Good Breakfasts For People With High Blood Pressure

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The foods you eat may lower blood pressure as much as medication, reports Harvard Health Publications. Start your day with a breakfast filled with key nutrients known to help with blood pressure. Getting enough potassium is essential, as it lowers blood pressure and counteracts sodium. Whole grains and several phytochemicals fight high blood pressure, or hypertension. Calcium and magnesium are also dietary musts. Calcium lowers blood pressure, while magnesium helps regulate it.

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How To Use Amaranth

Amaranth is simple to prepare and can be used in many different dishes.

Before cooking amaranth, you can sprout it by soaking it in water and then allowing the grains to germinate for one to three days.

Sprouting makes grains easier to digest and breaks down antinutrients, which can impair mineral absorption .

To cook amaranth, combine water with amaranth in a 3:1 ratio. Heat it until it reaches a boil, then reduce the heat and let it simmer for about 20 minutes, until the water is absorbed.

Here are a few easy ways to enjoy this nutritious grain:

  • Add amaranth to smoothies to boost the fiber and protein content
  • Use it in dishes in place of pasta, rice or couscous
  • Mix it into soups or stews to add thickness
  • Make it into a breakfast cereal by stirring in fruit, nuts or cinnamon

Summary Amaranth can be sprouted to enhance digestion and mineral absorption. Cooked amaranth can be used in many different dishes.

Variations In Blood Pressure

Your blood pressure changes to meet your bodys needs. If a reading is high, your doctor may measure your blood pressure again on several separate occasions to confirm the level.

Your doctor may also recommend that you measure your blood pressure at home or have a 24-hour recording with a monitoring device.

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How Can I Prevent High Blood Pressure

You can help prevent high blood pressure by having a healthy lifestyle. This means:

If you already have high blood pressure, it is important to prevent it from getting worse or causing complications. You should get regular medical care and follow your prescribed treatment plan. Your plan will include healthy lifestyle habit recommendations and possibly medicines.

NIH: National Heart, Lung, and Blood Institute

Talk To Your Doctor About A Heart

Lower Blood Pressure with These 3 Foods

Maintaining an active lifestyle can have considerable heart-health benefits. Following a healthy diet in tandem with getting regular exercise improves blood pressure, cholesterol and your overall heart health. But be sure to engage in exercise that gets your heart rate up, and do so for at least 30 minutes most days of the week.

No matter what physical activity you prefer, its best to check with your doctor before starting any exercise regimen or radically changing your eating habits. They can offer advice and support, as well as any referrals for help planning a heart-healthy diet.

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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.

Processed Foods With Trans Or Saturated Fat

To keep the heart healthy, its best to reduce saturated fats and avoid trans fats. This is especially true for people with high blood pressure.

Trans fats are artificial fats that increase packaged foods shelf life and stability.

However, eating them LDL cholesterol levels and lowers HDL cholesterol levels, which can increase the risk of hypertension.

Saturated fats the levels of LDL cholesterol in the blood.

Trans fats are especially harmful for your health and are poor heart health, including an increased risk of:

  • type 2 diabetes

Packaged, pre-prepared foods often contain trans fats and saturated fats, alongside high amounts of sugar, sodium, and low fiber carbohydrates.

Saturated fats are mostly found in animal products, including:

  • full fat milk and cream

, full fat dairy doesnt raise blood pressure.

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How Much Dark Chocolate Should You Eat A Day To Lower Blood Pressure

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Medications For High Blood Pressure

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There is a large variety of medicines available to lower and manage high blood pressure. Your doctor may call them antihypertensives, .

These medications do not cure high blood pressure, but they do help manage it. Once you start to take medicines to manage your blood pressure, you may need to take them for the rest of your life. However, the dose of these medicines may change over time.

If you need to take medication, your doctor will advise you on the correct type and dose. Two or more different medications are often needed to manage blood pressure.

Make sure you take your medicines regularly. Some things that may help you remember to take them include:

  • Building them into your daily routine by taking them at the same time each day.
  • Keeping them somewhere that will remind you such as next to your alarm, or with your coffee or tea.
  • Using a weekly pill box.
  • Asking a family member or friend to remind you.
  • Always carrying a list of your medicines and their doses with you.
  • Entering a daily alarm in your mobile phone or download an app to remind you.

Take any blood pressure medicine exactly as prescribed. Dont stop or change your medicine, unless your doctor advises you to.

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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.

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