A Guide to Lowering High Blood Pressure through Diet
High blood pressure, also known as hypertension, affects almost half of all Americans. It puts individuals at increased risk for heart disease and stroke, two leading causes of death in the United States. The risk for developing high blood pressure also increases with age. Approximately 70% of adults over 65 have this condition. Making lifestyle changes, including exercising regularly, cutting back on alcohol, and improving nutrition can help reduce blood pressure levels.
Understanding High Blood Pressure
Blood pressure is the force with which blood pushes against the walls of arteries. Although blood pressure varies throughout the day, if it remains consistently high, it can lead to serious health problems such as heart disease, heart attack, and stroke. According to the Centers for Disease Control and Prevention (CDC), an individual may be diagnosed with hypertension if their systolic blood pressure (the first number in a reading) is more than 130 mm Hg or their diastolic blood pressure is more than 80 mm Hg. While medications can help manage high blood pressure, diet changes can also improve the condition.
Food Choices that Help Lower Blood Pressure
Several studies have shown that making dietary adjustments can significantly improve blood pressure. Experts recommend a diet that is heavy in whole plant-based foods, fiber, and antioxidants. High levels of antioxidants such as vitamins C and E protect the body from damage and inflammation. On the other hand, ultra-processed foods, fast foods, and packaged foods increase blood pressure.
Foods Rich in Vitamin C
Foods rich in Vitamin C protect against oxidative stress that causes inflammation. A few options include kiwi, broccoli, brussel sprouts, and peppers.
Foods Rich in Vitamin E
Vitamin E is a fat-soluble vitamin that acts as a strong antioxidant and protects cells from damage. Some foods that are rich in Vitamin E include almonds, avocados, sunflower seeds, peanut butter, and salmon.
Foods High in Potassium
Potassium helps relax the walls of blood vessels, and it helps the body remove excess sodium. Foods high in potassium include bananas, potatoes, spinach, tomatoes, nuts, seeds, grapefruit, avocado, and legumes. However, individuals with kidney disease should be mindful of the amount of potassium in their diet, as their kidneys may not be able to remove excess potassium from the blood.
Foods High in Selenium
Selenium is another antioxidant that protects the body against oxidative stress. Foods that are rich in selenium include Brazil nuts, chicken, and turkey.
Foods High in L-arginine
L-arginine is an amino acid that helps to make nitric acid. Nitric acid can relax muscle cells, which can help lower blood pressure. Foods high in L-arginine include poultry, nuts, seeds, beans, milk, yogurt, and cheese.
Foods High in Calcium
Calcium can help lower blood pressure, and most experts recommend consuming between 1,000 to 1,500 milligrams of it per day, mostly from dairy. Foods that are high in calcium include almonds, dark, leafy greens, fortified tofu, dried beans and peas, fortified orange juice, and non-dairy milk that has been fortified with calcium such as almond, soy, coconut, and oat milk.
Foods High in Omega-3s
Foods that suppress inflammation, such as those high in omega-3 fatty acids, help lower blood pressure. Examples of food high in omega-3 fatty acids include fatty fish such as salmon, tuna, herring, and mackerel, chia seeds, flax seeds, hemp seeds, walnuts, and soy.
Foods High in Magnesium
Individuals can get magnesium through supplements or from magnesium-rich food. Foods that are rich in magnesium include nuts, seeds, whole grains, green vegetables, and dairy.
Other Foods that Help Lower Blood Pressure
Garlic has been shown to reduce inflammation, which can help lower blood pressure. A variety of herbs and spices can also help lower blood pressure, such as basil, cardamom, cinnamon, ginger, parsley, and thyme.
Tips for Lowering Blood Pressure
In addition to a healthy diet, there are several other key strategies for reducing blood pressure. Drinking sufficient water, avoiding sugary drinks, and engaging in physical activity for at least 30 minutes a day are beneficial habits to adopt.
Conclusion
Maintaining proper nutrition is just one piece of the puzzle when it comes to lowering blood pressure. Staying hydrated, getting moderate exercise, and avoiding sugary drinks can also make a significant difference. Experts recommend a diet that includes whole plant-based foods, fiber, and antioxidants. This will help prevent the development of hypertension and promote overall health and well-being.
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