That's worrisome given the insidious consequences of high blood pressure. It is the leading cause of stroke in the United States. It contributes to thousands of heart attacks. It overworks heart muscle, leading to heart failure. It damages the kidneys, erodes sight, interferes with memory, puts a damper on sexual activity, and steals years of life.
Drugs that lower blood pressure tend to work well. But they don't necessarily attack the cause of the problem. And no matter how safe they are, all drugs can have some unwanted or unintended side effects.
Fifteen foods that help to lower blood pressure
A healthful diet is an effective first-line defense for preventing high blood pressure. It is an excellent initial treatment when blood pressure creeps into the unhealthy zone, and a perfect partner for medications. Unfortunately, translating the dietary strategies tested in clinical trials into diets for daily life hasn't been easy. While the exact cause of hypertension remains unknown, a few facts have been identified by health experts are: excess consumption of salt, lack of exercise, an unhealthy diet and genetic predisposition.
Other factors that increase the odds are: cigarette smoking, binge drinking, obesity and stress. A recent study pointed out that processed or canned food and drinks might also be contributing to this increase. Over time, unaddressed elevated blood pressure can have catastrophic consequences on your health. So here's a checklist of things you can do to keep it under control:. Eat less salt - We've been told over and over again that too much salt can cause a spike in blood pressure. While a vast majority of research shows that with a drop in sodium consumption you may say a drop in blood pressure, it can differ from person to person.
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Exercise to stay fit and to keep your BP within recommended levels. Indians are used to snacking, especially on fried food and.
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So some form of exercise is recommended. Belly fat may trigger high blood pressure.
Studies have found that the fewer hours of sleep you get, the higher your blood pressure is. Say goodbye to your caffeine fix. According to Mayo Clinic, caffeine can cause a short but dramatic increase in your blood pressure. So besides reducing your sodium intake it's important you check what you eat. And that's where we come in.
Add these 20 foods to your diet to lower blood pressure
Healthy eating can play an essential role in warding off high blood pressure. But many fear that a blood-pressure -lowering diet involves bland, unseasoned foods and deprivation. That's far from the truth. Here's a list of 10 foods that are easy to find, delicious, nourishing, healthy, can lower your blood pressure and reduce the risk of heart disease. These portable, easy-peel fruits aren't just sweet and low in sodium; they're also rich in potassium which helps lower blood pressure.
To incorporate more bananas into your diet- add it to your cereal, cake, bread, smoothies and milkshakes. Or try grilling or sauteing banana halves, then top it with a scoop of frozen yogurt. This green leafy delight is low in calories, high in fiber, and packed with nutrients like potassium, folate, magnesium - key ingredients for lowering and maintaining blood pressure levels.
Five foods to lower blood pressure | The Heart Foundation
Need an easy way to eat more of this great green? Add fresh spinach leaves to salads or sandwich es. Medicine practitioners have used celery for reducing high blood pressure for ages! Faya Nilsson of Fitness On Toast recommends working out for 30 minutes a day, four times a week.
Visit Ageuk. Nuts, seeds, green leaves and dark chocolate are great sources. As you get bigger, your blood pressure often follows suit and if you are overweight you could suffer from disrupted breathing when you sleep, which is also linked to hypertension.
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Check your BMI to make sure you are a healthy weight and watch your waist — men are at risk if their waist measures more than 40in and women over 35in. The good news is losing just 10lb can help.
You may need to reduce your intake of tea, coffee and soft drinks if you are particularly sensitive to it. Writing down what you eat can help shed light on what you are actually putting away. Do not drink more than 14 units a week. Plus it reduces the effectiveness of any medication you are taking to counter it. Mobile phones, TV and computer screens emit a lot of blue light, so swap them for a good book.
Your body drops in temperature as you start to fall asleep, so moving from a warm environment to a cool one helps your body be in the perfect condition for a snooze.
Blood pressure is recorded with two numbers representing the systolic pressure and diastolic pressure. The systolic higher number is the force at which your heart pumps blood around your body. The diastolic lower number is the resistance to the blood flow in the blood vessels. Both are measured in millimetres of mercury mmHg.
High blood pressure? Reducing salt intake alone will not solve it
You can do this at your GP surgery, some pharmacies, as part of your NHS Health Check, in some workplaces or by using a home blood pressure monitor. When you get your blood pressure taken at a doctors it will often be higher than at home. Arriving late and flustered could also cause your blood pressure to spike, so get there in plenty of time.
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