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Eating These 9 Types Of Foods Can Help Lower Your High Blood Pressure—plus Other Tips From Experts
© Getty Images Whole foods that are heavily plant-based, high in fiber and rich in antioxidants is the best way to go. Nearly half of Americans have high blood pressure, which increases the risk for heart disease and stroke—two of the leading causes of death in the United States, according to the Centers for Disease Control and Prevention. And that percentage increases with age: roughly 70% of adults older than 65 have high blood pressure, also known as hypertension. But lifestyle changes, such as exercising regularly, cutting back on alcohol, and getting proper nutrition can help.
What is high blood pressure?Simply put, blood pressure is "pressure of blood pushing against the walls of your arteries," which carry blood to other parts of your body. While your blood pressure naturally fluctuates throughout the day, if it remains high for too long it can and lead to other health problems, such as heart disease, heart attack, and stroke.
You might be diagnosed with hypertension if your systolic blood pressure (the first number in a reading) is greater than 130 mm Hg or your diastolic blood pressure is greater than 80 mm Hg, as defined by the CDC. Although medication can help you manage high blood pressure, diet changes can improve your numbers as well.
How food can help lower blood pressureAccording to a 2020 study published in Advances in Nutrition, a Dietary Approach to Stop Hypertension (also known as DASH) helped people significantly reduce their blood pressure. The DASH diet is rich in fruits, vegetables, nuts and seeds and low in sodium. Another study found that following a Mediterranean diet, which is rich in seafood, fruit and nuts, could help lower blood pressure as well.
What you should eat to help lower your blood pressureWhole foods that are heavily plant-based, high in fiber and rich in antioxidants is the best way to go, according to Julia Zumpano, a registered dietician at Cleveland Clinic's Center for Human Nutrition.
"We know antioxidants protect ourselves from damage, which can be really helpful when it comes to our overall health and especially blood pressure," says Zumpano, who specializes in preventive cardiology. "There's a lot of focus on what not to eat and not enough focus on what to eat. We know that ultra processed foods, fast foods and packaged foods lead to increased levels of blood pressure, but antiinflammatory foods that are high in antioxidants can help lower it."
Here's what Zumpano recommends:
Foods that are high in vitamin CThese foods protect against oxidative stress, which causes inflammation. Some options include:
Vitamin E is a fat-soluble vitamin that acts as a strong antioxidant and protects cells from damage. Examples include:
Potassium relaxes your blood vessel's walls and helps your body remove excess sodium, says Zumpano; however, if you have kidney disease you'll want to be mindful about the amount of potassium in your diet as your kidneys are unable to remove the extra potassium in your blood.
Some options that are high in potassium are:
Selenium is another antioxidant that protects from oxidative stress. Selenium can be found in:
"L-arginine is an amino acid that helps make nitric acid, a chemical that aids in relaxing muscle cells, which some research shows can help lower blood pressure," explains Zumpano. Those foods include:
Dairy is a high source of calcium, which has also been proven to help lower blood pressure. Experts recommend 1,000 to 1,500 milligrams of calcium per day, mostly from dairy. Other sources of calcium include:
Overall, foods that suppress inflammation, such as those high in omega-3 fatty acids, which are found in:
While you can get magnesium through supplements, there are also magnesium-rich foods that can help lower your blood pressure:
Garlic has also been proven to reduce inflammation, which can help lower blood pressure.
"It can also add flavor to food so that maybe you're using less salt," says Zumpano.
A variety of herbs and spices can also help lower blood pressure, such as:
When it comes to lowering blood pressure, nutrition is only one piece of the buzzle. It's important to stay hydrated, avoid sugary drinks and exercise for at least 30 minutes most days.
"I always advise people to use the rainbow to guide your plate and get food of every color in the rainbow," says Zumpano. "Then you'll really be able to maximize the amount of nutrients you're consuming in your diet, which helps your overall health and not just your blood pressure. It can also help prevent diabetes and promote overall health and suppress inflammation."
This story was originally featured on Fortune.Com
More from Fortune:High Blood Pressure Can Become A Dangerous Health Problem: What You Need To Know To Lower It
High blood pressure: the silent killer
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Uncontrolled or undetected high blood pressure, also called hypertension, is one of the most concerning precursors to heart problems. Because hypertension damages one's arteries and decreases the flow of oxygen to one's heart and brain, the Centers for Disease Control and Prevention (CDC) calls it "a leading cause of heart disease and stroke." Some 877,500 Americans die of heart disease, stroke or other cardiovascular ailment every year – making heart disease and stroke the first and fifth leading causes of death in the country.
While no one wants high blood pressure, of course, some people don't know how to lower it through behaviors or diet, and questions abound concerning doing so safely.
What causes high blood pressure?Start the day smarter. Get all the news you need in your inbox each morning.
Hypertension affects approximately 65 million adults in the United States and occurs as a result of numerous risk factors. These include one's family history, sleep issues, high stress levels, obesity, diabetes and being pregnant or post-menopausal. "Simply put, anything that affects the elasticity of your arteries or the volume of blood in your circulatory system will affect your blood pressure," says M. Scott Dawson, MD, a cardiologist at Inspira Medical Group Cardiology.
The good news, Dawson says, is that simple lifestyle changes can have a major impact on one's blood pressure.
How can I drop my blood pressure quickly and safely?"It is important to keep your blood pressure in a healthy range," explains Shaline Rao, MD, a cardiologist at NYU Langone Hospital, Long Island. "This range is typically 90/60 to 140/80, but targets can be adjusted based on an individual's health." The top number represents one's systolic blood pressure – "the higher pressure that comes when the heart squeezes blood to the body," says Rao. And the bottom number represents one's diastolic blood pressure – the lower pressure that occurs when the heart is relaxing and filling up for the next heartbeat. "If you are not in your healthy zone, it is important to reduce blood pressure," she advises.
Lowering blood pressure can be managed through one's diet, lifestyle, levels of activity and sometimes with the help of medication.
What foods lower blood pressure?One's diet has a huge impact on hypertension both in terms of lowering one's blood pressure and because excessive weight puts one at higher risk for heart disease.
Limiting salt intake is the most proven way to lower blood pressure when it comes to one's food choices; but diets rich in low-fat dairy products, vegetables, fruits and whole grains can also help you get your blood pressure under control.
The Dietary Guidelines for Americans recommends for adults to limit salt intake to less than 2,300 milligrams of sodium each day. And individuals diagnosed with high blood pressure should limit their salt intake even more to 1,500 milligrams daily, according to the American Heart Association.
What activities lower blood pressure?Exercise plays another important role in lowering blood pressure. Malissa Wood, MD, the associate chief of cardiology for diversity and health equity at Massachusetts General Hospital, recommends getting at least "150 minutes of moderate physical activity per week," to reduce hypertension. She also emphasizes the importance of not smoking ("especially if you've been diagnosed with high blood pressure," she says), avoiding excessive alcohol use ("no more than one drink per day for women, and two drinks per day for men," she advises), coping with stress and maintaining a healthy weight.
While high blood pressure is a significant concern, it is something that can be managed on one's own or with the help of medical professionals. "If you are diagnosed with high blood pressure," Dawson advises, "partner with your physician to develop a game plan, much the same way a coach and player strategize before a big game."
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This article originally appeared on USA TODAY: High blood pressure can become a dangerous health problem: What you need to know to lower it
Natural Ways To Lower Your Blood Pressure
ORLANDO. Fla – Half of the adults in United States have high blood pressure. A high blood pressure reading is 130 over 80 or higher and if not controlled, it can lead to an increased risk of heart disease and stroke. Ivanhoe has some natural ways to lower your blood pressure.
Only about one in four people have their high blood pressure under control. Medication can help, but Dr. Daniel Munoz, cardiologist at Vanderbilt University Medical Center said, "Medications can be tough to take. They can be complicated to take."
There are other ways to lower your blood pressure.
First, experts recommend getting moving, a lot. A study from Japan found getting moderate physical exercise for only 30 to 60 minutes per week decreased blood pressure for those with untreated high blood pressure. Exercising for 61 to 90 minutes reduced it even further.
Next, cut your salt intake. One common, but lesser-known, cause of high blood pressure is salt sensitivity where the body fails to eliminate excess salt. The American Heart Association recommends an intake of no more than 2.3 grams of salt per day, with the ideal amount being 1.5 grams or less. Losing weight can also help.
"If everybody in America lost 10 pounds, the health of this nation would skyrocket," Dr. William C. Roberts, executive director at Baylor Heart and Vascular Institute said.
Researchers found that even losing around 4.5 pounds resulted in lowered blood pressure. Forty-two percent of the participants no longer had high blood pressure after losing the weight.
Also, if you love coffee, there's some good news. A study in Italy found those who drank two to three cups of coffee per day had significantly lower blood pressure than non-coffee drinkers.
Copyright 2023 by Ivanhoe Newswire - All rights reserved.
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