Blood pressure is the result
of the amount of blood pumped through our body by the heart and
our arteries' resistance to the blood flow. High blood pressure occurs
when our arteries cannot dilate properly to accommodate changes in blood flow.High
blood pressure takes many years to develop, and usually causes no symptoms at
all. Most people will discover they have it when they go for a medical
check-up, suffer a heart attack or develop erectile dysfunction. As
we age, our arteries become stiffer and less flexible, therefore a certain
increase in blood pressure is normal over the years.
However, abnormally high
blood pressure is a real problem that can lead to heart attack and stroke. Over
time, the excessive pressure on the walls of your arteries will cause damage to
the arteries.Technically speaking, what causes high blood pressure are narrow,
stiff and/or clogged arteries. It can be difficult to understand exactly what
is causing this narrowing or clogging. However, it is very quick and easy
to diagnose hypertension. After that, you need to work with your GP, who
will develop a treatment plan for you.
Know
What to Eat
Potassium, magnesium,
and fiber, on the other hand, may help control blood pressure.Fruits
and vegetables are high in potassium, magnesium, and fiber, and they’re
low in sodium. Stick to whole fruits and veggies. Juice is less helpful, because
the fiber is removed. Also, nuts, seeds, legumes, lean meats, and poultry are
good sources of magnesium. To
increase the amounts of natural potassium, magnesium, and fiber you take in,
select from the following:
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apples
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apricots
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bananas
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beet greens
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broccoli
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carrots
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collards
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green beans
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dates
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grapes
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green peas
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kale
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lima beans
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mangoes
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melons
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oranges
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peaches
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pineapples
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potatoes
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raisins
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spinach
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squash
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strawberries
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sweet potatoes
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tangerines
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tomatoes
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tuna
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yogurt (fat-free)
Consuming
too much salt can cause your body to retain fluid, which increases blood
pressure. If we have high blood pressure, it's
best to eat meals low in saturated fat, trans fat, cholesterol, salt (sodium),
and added sugars.This is, of course, good dietary advice for everyone,
regardless of their blood pressure.
Salt and High Blood Pressure
Too much salt or sodium
can cause our body to retain fluid, which increases blood pressure. If we
have high blood pressure, this is why our doctor will recommend limiting how
much salt we eat to no more than about 1 teaspoon per day.
Another rule to follow,
according to the American Heart Association, is consuming 1,500 milligrams a
day of salt if you have hypertension, diabetes,
or chronic kidney disease, or if you are African-American or 51 years of age or
older.
Healthy people can aim
for 2,300 milligrams a day or less.
To stay on track,
choose low-sodium and no-added-salt foods and seasonings, and read nutrition
facts labels carefully to determine the amount of sodium added to packaged and
processed foods.
Get Plenty
of Potassium
Since potassium helps
balance the amount of sodium in our cells, not getting enough can lead to too
much sodium in our blood.
Hence, getting plenty
of potassium can help prevent and control high blood pressure.
Limit
Alcohol Consumption
Alcohol can raise your
blood pressure, even if we don't have hypertension, so everyone should monitor
alcoholic intake.
Healthy women of all
ages and men older than 65 should limit themselves to one drink a day, while
men 65 and younger can stick to up to two drinks a day.
Keep in mind that one
drink is a 4 oz. glass of wine, 12 oz. beer, or a small amount of hard liquor
(1.5 oz. of 80-proof spirits or 1 oz. of 100-proof spirits).
Supplements
and High Blood Pressure
There’s no solid
evidence that any supplement can help lower your blood pressure, but a few
healthcare providers believe that supplements might have some benefit.
More research is needed
to determine what role, if any, supplements might play in lowering blood
pressure.
Talk with our doctor before taking
any of the following since some supplements can interact with medications and
cause deadly side effects.
Fiber, such as blond psyllium and
wheat bran
Supplements that increase nitric
oxide or widen blood vessels, such as cocoa, coenzyme Q10, or garlic
Omega-3 fatty acids
Probiotics (though their potential
effect on blood pressure is not known)
DASH Diet
Once diagnosed
with high blood pressure, your doctor may recommend the DASH (Dietary
Approaches to Stop Hypertension) eating plan, which focuses on heart-healthy
foods that are low in fat, cholesterol, and sodium, and rich in nutrients,
protein, and fiber.
Foods may include the following:
Fruits
Vegetables
Whole grains
Low-fat dairy products
Fish
Poultry
Nuts
DASH limits the following:
Red meats (including lean red meats)
Sweets
Added sugars
Sugar-containing drinks
While our doctor will help tailor
the DASH diet to our needs, the following is an example of the recommended
servings from each food group for someone on the diet who is consuming 2,000
calories a day.
6 to 8 servings a day of grains
4 to 5 servings a day of vegetables
4 to 5 servings a day of fruits
2 to 3 servings a day of dairy
6 or fewer servings a day of lean
meat, poultry, and fish
4 to 5 servings a week of nuts,
seeds, and legumes
2 to 3 servings a day of fats and
oils
5 or fewer sweets a week
Mediterranean
Diet?
Common
characteristics of a Mediterranean diet include
the following:
High consumption of fruits,
vegetables, bread and other cereals, potatoes, beans, nuts, and seeds Olive oil as a common
monounsaturated fat sourceDairy products, fish, and poultry
are consumed in low to moderate amountsLittle red meat is eaten
Eggs are consumed zero to four
times a week.Wine is consumed in low to moderate
amounts.While you may have heard of the
health benefits surrounding a Mediterranean diet, the American Heart
Association states that before it would recommend the diet, further studies are
needed to determine whether the diet alone is the reason for lower death rates
from heart disease in Mediterranean countries, or if other lifestyle factors
such as more physical activity and extended social support systems contribute.
Sources
What is High Blood
Pressure?; National
Heart, Lung, and Blood Institute.
What is High Blood
Pressure?; American
Heart Association.
High blood pressure
(hypertension); Mayo Clinic.
DASH diet: Healthy
eating to lower your blood pressure; Mayo Clinic.
Mediterranean
Diet; American
Heart Association.