Whether you’ve recently been diagnosed with high blood pressure (hypertension) or are simply determining if you should be concerned because high blood pressure runs in your family, you should be aware of the critical role that nutrition plays in controlling this condition. You should not only eliminate the unhealthy foods that cause high blood pressure from your diet, but you should also eat more foods that lower blood pressure.
What causes high blood pressure, and what variables contribute to it?
According to the American Heart Association, high blood pressure arises when the force of blood traveling to and from your heart pushes too hard on your arteries. High blood pressure affects 75 million Americans, or roughly a third of the adult population, according to the CDC.
Hypertension raises your chances of a heart attack, stroke, and other life-threatening health problems.
Stress, smoking, lack of exercise, alcohol, age, heredity, and food are all variables that contribute to high blood pressure.
What role does nutrition have in high blood pressure management?
High sodium, saturated fat, and sugar in your diet may increase your risk of high blood pressure. In a variety of ways, these nutrients contribute to hypertension. Saturated fat, for example, raises cholesterol levels, notably “bad” LDL cholesterol, which can clog arteries and impair circulation.
While it’s critical to limit certain nutrients in your diet to reduce your risk of high blood pressure or manage it, it’s equally critical to consume more foods that lower blood pressure.
Blood pressure-lowering foods contain specific nutrients that have been shown in studies to lower blood pressure:
- beta-carotene is a kind of vitamin A. (vitamin A)
- omega-3 fatty acids,
- vitamin C
While the words “blood pressure-reducing diet” may conjure up thoughts of bland egg whites and limp steamed vegetables, decreasing your blood pressure is more than simply possible—it can also be enjoyable.
The 5 healthiest foods for lowering blood pressure are listed below. Consider the DASH Diet, or “Dietary Approaches to Stop Hypertension” diet, for a more planned eating plan. One of the top-recommended diets for lowering blood pressure is this expert-approved, heart-healthy diet.
It’s not neccessary to deprive yourself of your favorite sweet delicacies, when trying to eat healthy. Mangoes are high in fiber and beta-carotene, two nutrients that have been shown to decrease blood pressure. According to research published in Current Hypertension Reports, including beta-carotene-rich foods in your diet can help you lower blood pressure quickly. Raw mangoes aren’t your thing? Freeze and combine them for a refreshing homemade sorbet that’s ideal for hot summer days.
While it may appear that fatty foods have no place in a high blood pressure-lowering diet, fatty seafood like salmon are an exception. Salmon is high in heart-protecting omega-3 fatty acids. They reduce inflammation, aid in the prevention of heart disease, and the maintenance of healthy blood pressure. Omega-3 supplementation decreased blood pressure in elderly patients and those with hypertension, making this delectable meal a must, for those whose blood pressure has slipped into a worrisome range.
Don’t deny yourself dessert because you’re trying to lower your blood pressure. Because of its flavonoid content, a little dark chocolate can go a long way toward decreasing those values. Flavonoids, a form of plant-based pigment, has been associated with lowering blood pressure due to their capacity to improve endothelium function. To get the best benefit, choose real dark chocolate; items heavy in sugar, such as most milk chocolate bars, have been linked to a rise in blood pressure by researchers at the University of Otago in New Zealand. Reduce your chronic disease risk even further by identifying and eliminating the worst habits for heart health as soon as possible.
While eggs have a bad image due to their high cholesterol level, new research reveals that these protein powerhouses can actually help lower cholesterol and blood pressure. A high-protein diet, such as one rich in eggs, can help naturally lower blood pressure while also boosting weight loss, according to the American Journal of Hypertension.
Make cherries a part of your diet now to sweeten your meals and decrease your blood pressure in one fell swoop. Cherries are high in fiber, quercetin, and vitamin C, and research published in Clinical Nutrition in February 2015 connected their resveratrol concentration to significant systolic blood pressure reductions.
While our main focus is physical therapy in Asheville, NC, we care about the overall good health of all our clients. We also recommend that you eat healthy, and get enough sleep and exercise to keep your blood pressure in a healthy range!
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