If left untreated, hypertension can lead to serious health complications, and it is a leading contributor to the global disease burden. It is a major risk factor for cardiovascular diseases and lowering blood pressure has been shown to decrease the incidence of stroke, heart attack, heart failure, and death.
Managing high blood pressure
When it comes to lowering blood pressure most people automatically think of medication, limiting fried greasy foods, and processed foods, as well as limiting sugar and salt intake. The majority of people fail to understand that a heart-friendly diet does more than just lower sodium, it helps to improves heart health, which in turn improves overall health and well-being. That being said, there has been a diet specifically designed to help lower blood pressure called the Dietary Approaches to Stop Hypertension (DASH).
DASH
The DASH Diet was designed to make significant improvements in the biomarkers associated with systemic inflammation and subclinical cardiac injury. This eating plan places focus on food choices that are rich in potassium, calcium, and magnesium while limiting foods that are high in sodium, added sugars, and saturated fats such as packaged, refined, and processed foods. This is a well-designed, filling, flexible, well-balanced, budget-smart, family-friendly, low-fat diet that includes lots of fish, poultry, whole grains, nuts, vegetables, and fruits.
TLC
There’s also the Therapeutic Lifestyle Changes (TLC) Diet, which calls for eating plenty of vegetables, fruits, bread, cereals, and lean meats. The guidelines are broad enough that you’ll have a lot of latitude with what you eat. This nutritionally sound, diverse, filling, family-friendly, budget-smart, planet-friendly, low-fat diet recommends eating regularly, practicing portion control, and eating more vegetables to make you feel full.
Mediterranean
With years of research backing the Mediterranean Diet, this simple but effective family-friendly, budget-smart, low-fat, and nutritionally sound approach places focus on quality rather than a single nutrient or food group. This planet-friendly eating plan has recommendations for daily varied consumption of fruits, vegetables, whole grains, beans, nuts, legumes, olive oil, herbs, and spices
Mindfulness
Try to be mindful whether you are eating or snacking and keep portion control under consideration. You are under no obligation to clean the plate. Remember that too much of anything, even if it is good for you, can have a negative effect.
Snack-a-licious
If you are like me, you like to snack. It’s not that snacks are bad, it’s the choices that we make that derail even the healthiest eating plans. Most often our snack choices are loaded with sugar and salt. Making the decision to try and lower your blood pressure with diet also means that you need to make some changes in your snack choices.
Greek yogurt
For example, rather than ice cream you could try a cup of low-fat Greek yogurt. To add some jazz to that, throw in some blueberries for an extra heart-friendly boost. Low-fat yogurt is a great snack option because of the calcium content which is one of the main compounds to help combat high blood pressure.
Bananas
You could try noshing on a banana, which is rich in potassium. Potassium is helpful in lowering blood pressure, and it is also rich in fiber which can also help to lower blood pressure and reduce the risk of cardiovascular disease.
Pistachios
Pistachios may be one of the best unsalted snack choices, not only can you have fun cracking the shells off, but you get health benefits from eating them. These little delights have been proven to help lower blood pressure by reducing blood vessel tightening and heart rate. They are versatile too, throw them into salads, oatmeal, trail mix, or to add crunch to a pasta dish.
Hydration
Since the body is nearly 60% water, being dehydrated can have a surprising effect on your body and blood pressure. Water is the recommended means of staying hydrated and potentially helping to support healthy blood pressure, hibiscus tea, pomegranate juice, beet juice, and green tea make great additional options.
Avoid
Just as there are foods that are particularly helpful, there are those that are especially unhelpful. It may be in your best interest to try and avoid alcoholic beverages, sodium/salt, fatty and processed meat, saturated and trans fats, as well as choices with added sugars (especially sugar-sweetened options).
Lifestyle
In addition to diet, there are other lifestyle choices that can help you to lower your blood pressure, like moving more, managing stress, quitting smoking, getting enough restful sleep, and trying to maintain a healthy weight.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.
Content may be edited for style and length.
References/Sources/Materials provided by:
T.J.W at WHN
https://worldhealth.net/news/eating-more-fruits-veggies-reduces-blood-pressure/
https://worldhealth.net/news/more-evidence-dash-diet-good-heart-health/
https://worldhealth.net/news/vicious-twins-hypertension-and-obesity-america/
