STAY CALM WITH YOUR BLOOD PRESSURE
What is blood pressure?
Blood pressure is a measure of the force that your heart uses to pump blood around your body.
High blood pressure
HBP is often related to unhealthy lifestyle habits, such as smoking, drinking too much alcohol, being overweight and not exercising enough.
Left untreated, high blood pressure can increase your risk of developing a number of serious long-term health conditions, including coronary heart disease. You also risk damaging the blood vessels in your kidneys or eyes.
Low blood pressure
LBP is less common. Some medicines can cause low blood pressure as a side effect. It can also be caused by a number of underlying conditions, including heart failure and dehydration.
What do blood pressure numbers mean?
Blood pressure is measured using two numbers:
The first number, called systolic blood pressure, measures the pressure in your arteries when your heart beats.
The second number, called diastolic blood pressure, measures the pressure in your arteries when your heart rests between beats.
If the measurement reads 120 systolic and 80 diastolic, you would say, “120 over 80,” or write, “120/80 mmHg.”
Signs and symptoms of high blood pressure?
High blood pressure usually has no warning signs or symptoms, and many people do not know they have measuring your blood pressure is the only way to know whether you have high blood pressure.
Best Foods for High Blood Pressure
citrus fruit may help lower blood pressure. They’re loaded with vitamins, minerals, and plant compounds, that could help keep your heart healthy by reducing risk factors for heart disease like high blood pressure .
Citrus fruits can include:
- grapefruit
- oranges
- lemons
Fatty fish are an excellent source of omega-3 faty acids which have significant heart benefits. These fats may help reduce blood pressure levels by lowering inflammation.
A 2022 study looked at 71 studies and health information from 4,973 people to determine the relationship between omega-3 fats from the diet or supplements and blood pressure.
Swiss chard and spinach are two examples of leafy greens that may help lower blood pressure.
Swiss chard and spinach are two examples of leafy greens that may help lower blood pressure.
These leafy greens are a source of the nutrients such as potassium and magnesium, which support optimal blood pressure levels. For instance, 1 cup (175 grams) of cooked Swiss chard delivers 20% and 36% of your daily potassium and magnesium needs, respectively.
A 2022 study found that among females with high sodium levels from their diet, every 1 gram increase in daily potassium from the diet was linked with a 2.4 mm Hg lower SBP .
Spinach is a leafy green high in a plant-based compound known as nitrate, which may lower blood pressure. It’s also loaded with antioxidants, potassium, calcium, and magnesium, which can support heart health.
Nuts and seeds may have a beneficial effect ,on blood pressure. Examples of nuts and seeds to eat as part of a balanced diet focused on lowering blood pressure include:
- pumpkin seeds
- flaxseed
- chia seeds
LEGUMES are rich in nutrients that help regulate blood pressure, such as magnesium and potassium. Numerous observational studies suggest legumes may help lower high blood pressure levels .
LEGUMES include:
- lentils
- beans
- peas
Berries offer health benefits , including the potential to reduce heart disease risk factors like high blood pressure. Berries are a rich source of antioxidants, including anthocyanins, which are pigments that give berries their vibrant color.
Anthocyanins can increase nitric oxide levels in the blood and reduce the production of molecules that restrict blood flow. This may help lower blood pressure levels.
- blueberries
- raspberries
- chokeberries
- strawberries
- grapes
The oil from the fruit of the olive tree has numerous health benefits , including lowering blood pressure and other risk factors for heart disease.
A 2020 review of studies found that due to the nutrients and plant-based compounds in olive oil, such as the okega- 9 faty oleic acid and antioxidant polyphenols, it can be a beneficial part of a diet that aims to lower blood pressure .
Crunchy, sweet, and nutritious carrots are a staple veggie in many people’s diets. Carrots are high in plant-based compounds that may be involved in various health processes, such as managing blood pressure.
A 2023 study found that the possibility of high blood pressure went down 10% for roughly every 100 grams of carrots (about 1 cup of grated raw carrots) eaten daily .
YOGURT is a nutrient-dense dairy product packed with minerals that help regulate blood pressure, including potassium and calcium .
A review of 28 studies found that consuming three servings of dairy per day was linked with a 13% lower possibility of high blood pressure, as well as that a 7-ounce (200 gram) increase in the amount of dairy eaten per day had a relationship with a 5% reduction in risk for high blood pressure .
FOODS that help lower blood pressure
1.BANANAS
Bananas contain potassium,which can help manage hypertension. One medium-sized banana contains around 420 mg
According to the AHA
2. Beets
Drinking beet juice may reduce blood pressure in the short and long term, because it contains dietary nitrate.
A 2016
4. Dark chocolate
Cacao, an ingredient in dark chocolate, contains flavonoids, an antioxidant. Flavonoids may help reduce blood pressure, according to the AHA.
However, it notes that a person may not be able to consume enough flavonoids in dark chocolate for it to have significant benefits.
The AHA says that a small amount of chocolate from time to time can be part of a balanced diet. It advises, however, that people eat it because they enjoy it, not for health reasons.
5. Watermelon
WATERMELON contains an amino acid called citrulline.
The body converts citrulline to arginine, and this helps the body produce nitric oxide, a gas that relaxes blood vessels and encourages flexibility in arteries. These effects aid the flow of blood, which can lower high blood pressure.
6. Garlic
Garlic has antibiotic and antifungal properties, many of which may be due to its main active ingredient, allicin.
A 2020
- blood pressure
- arterial stiffness
- cholesterol
7. Pomegranates
Pomegranates contain antioxidants and other ingredients thathigh may help prevent blood pressure and atherosclerosis.
An older study provides evidence that drinking 1 cup of pomegranates juice daily for 28 days may lower high blood pressure in the short term.
8. Cinnamon
Cinnamon may help reduce blood pressure, according to a 2020 review. The authors found that consuming up to 2 g of cinnamon per day for 8 weeks or more reduced blood pressure in people with a body mass index of 30 or more.
To incorporate cinnamon into the diet, a person can:
- add it to oatmeal as an alternative to sugar
- sprinkle it on freshly chopped fruit
- add it to smoothies
HOW TO control high blood pressure ?
Exercise regularly
Regular physical activity can lower high blood pressure by about 5 to 8 mm Hg. It's important to keep exercising to keep blood pressure from rising again. As a general goal, aim for at least 30 minutes of moderate physical activity every day.
Exercise can also help keep elevated blood pressure from turning into high blood pressure (hypertension). For those who have hypertension, regular physical activity can bring blood pressure down to safer levels.
Eat a healthy diet
Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and low in saturated fat and cholesterol can lower high blood pressure by up to 11 mm Hg. Examples of eating plans that can help control blood pressure are the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet.
Reduce salt (sodium) in your diet
Even a small reduction of sodium in the diet can improve heart health and reduce high blood pressure by about 5 to 6 mm Hg.
The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to 2,300 milligrams (mg) a day or less. However, a lower sodium intake — 1,500 mg a day or less — is ideal for most adults.
Quit smoking
Smoking increases blood pressure. Stopping smoking helps lower blood pressure. It can also reduce the risk of heart disease and improve overall health, possibly leading to a longer life.
Get a good night's sleep
Poor sleep quality — getting fewer than six hours of sleep every night for several weeks — can contribute to hypertension. A number of issues can disrupt sleep, including sleep apnea, restless leg syndrome and general sleeplessness (insomnia).
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