If you’re aware that you have high blood pressure, you’ve already taken a big step forward.
High blood pressure, or hypertension, affects over half of all American adults, yet it is often asymptomatic, leaving many people unaware of their condition.
Continue reading to learn about high blood pressure and the key factors to avoid if you have it.
Understanding High Blood Pressure
Blood pressure is the force of blood against the walls of your arteries. A typical value falls below 120/80 mm Hg.
The first number, systolic blood pressure, represents the pressure during a heartbeat, whereas the second number, diastolic blood pressure, represents the pressure when the heart rests between beats.
Elevated blood pressure can cause major health problems such as strokes, heart attacks, kidney disease, and eyesight loss.
According to Maria Elena Fraga, RD, CDCES, head of the Diabetes Alliance at Mount Sinai Health System in New York City, “If you have high blood pressure, lifestyle changes are critical.” Assess your food, weight, and exercise habits.”
The Most Important Thing To Avoid
If you have high blood pressure, the most important thing to remember is that your nutrition choices can have a significant impact on your readings.
The realisation that dietary modifications can dramatically improve your blood pressure is both exciting and motivating.
Key blood pressure-lowering habits include reading food labels to decrease sodium intake, including potassium-rich fruits and vegetables into your diet, cooking more meals at home, and adhering to specialised eating regimens.
“Managing your blood pressure requires behaviour and lifestyle adjustments, which necessitate time, effort, consistency, and patience,” explains Sarah Currie, M.S., RD, a personal trainer and co-owner of Physical Equilibrium in Manhattan. Here are some important dietary modifications to consider:
Reduce sodium intake
Consuming a high salt diet on a regular basis might cause blood vessels to contract and raise blood pressure. “Many food products contain hidden sodium,” explains Fraga.
Canned soups, frozen meals, and deli meats are common examples of high-sodium packaged foods.
To reduce your sodium intake, replace salt with garlic, fresh herbs, and spices in your cooking. Always read the nutritional labels and restaurant menus.
The American Heart Association (AHA) recommends lowering sodium intake by 1,000 milligrammes per day to improve blood pressure.
The American Heart Association suggests that those with high blood pressure limit their sodium intake to 1,500 mg per day.
Cook more at home
According to one study, the average sodium content of a fast-food meal is around 1,300 mg, which is close to the recommended limit for people with high blood pressure.
You have more control over your ingredients when you cook at home. Whole foods, such as fruits, vegetables, dried legumes, unsalted nuts and seeds, and fresh proteins, are generally low in sodium.
Enhance flavor with fresh or dried herbs and spices like basil, oregano, cumin, and rosemary.
Eating out is still feasible, but being aware is crucial.
If available, review nutrition information beforehand to choose meals lower in sodium.
Avoid or limit fried foods, which are often high in sodium, and request sauces and dressings on the side. Opt for baked, broiled, grilled, or steamed proteins paired with vegetables.
Consider DASH or Mediterranean diets
The DASH diet (Dietary Approaches to Stop Hypertension) is specifically intended to treat high blood pressure.
This diet emphasises fruits, vegetables, legumes, whole grains, low-fat or fat-free dairy, and lean proteins while limiting saturated fats, red meat, added sweets, and sodium.
It contains vital minerals such as potassium, calcium, magnesium, fibre, and protein.
Similarly, the Mediterranean diet includes plenty of fresh fruits and vegetables, fiber-rich beans and whole grains, nuts, and seeds.
It also recommends limiting your consumption of saturated fats, particularly from red meat. Extra-virgin olive oil, a Mediterranean diet staple, contains polyphenols that protect the heart.
