Introduction
High blood pressure is a serious health condition that can lead to an increased risk of heart attack and stroke. It is important to understand the causes of high blood pressure and how to lower it. Eating the right foods can help to reduce your risk of developing high blood pressure and the associated risks. In this article, we will discuss how to lower your blood pressure by making dietary changes. We will also provide tips on which foods to eat and which to avoid in order to reduce your risk of high blood pressure and its associated risks.
High Blood Pressure Linked to Increased Risk of Heart Attack and Stroke—Here’s How to Lower Yours
High blood pressure is a serious health condition that can lead to an increased risk of heart attack and stroke. Fortunately, there are steps you can take to lower your blood pressure and reduce your risk of these serious health issues.
Eat These Foods to Lower Your Blood Pressure
Eating a healthy diet is one of the best ways to lower your blood pressure. Foods that are high in potassium, magnesium, and fiber can help reduce your blood pressure. Some of the best foods to eat include:
- Leafy green vegetables
- Fatty fish
- Berries
- Bananas
- Beans
- Nuts and seeds
- Whole grains
Avoid These Foods to Lower Your Blood Pressure
In addition to eating healthy foods, it’s important to avoid foods that can raise your blood pressure. Foods that are high in sodium, saturated fat, and added sugar can all increase your blood pressure. Some of the foods to avoid include:
- Processed meats
- Fried foods
- Sugary drinks
- Refined grains
- Candy
- Baked goods
- High-sodium snacks
Other Ways to Lower Your Blood Pressure
In addition to eating a healthy diet, there are other lifestyle changes you can make to lower your blood pressure. Regular exercise, quitting smoking, and reducing stress can all help reduce your blood pressure. Additionally, if you’re overweight, losing weight can help lower your blood pressure.
High blood pressure is a serious health condition that can lead to an increased risk of heart attack and stroke. Fortunately, there are steps you can take to lower your blood pressure and reduce your risk of these serious health issues. Eating a healthy diet, avoiding unhealthy foods, and making other lifestyle changes can all help lower your blood pressure and reduce your risk of heart attack and stroke.
High blood pressure increases the risk of heart attack, stroke and other serious health problems, according to the Centers for Disease Controil and Prevention. It has also been linked in middle age with poorer cognitive function and development of dementia later in life. High blood pressure can damage your blood vessels, which lowers the flow of blood and oxygen to your heart. But high blood pressure has few or no symptoms and develops over time as a result of unhealthy lifestyle choices, chronic disease, genetic predisposition and other factors. Fortunately, there are steps you can take to lower your blood pressure and mitigate the risk of serious illness or even death.
The first step is to consult your doctor and have your blood pressure checked at least every two years, starting at age 18, the Mayo Clinic advises. If you’re over 40 or have a high risk of high blood pressure, ask for a check annually.
Your doctor will work with you to develop a plan to get your blood pressure under control, according to the American Heart Association. That plan may include changes in your lifestyle or medicine to manage your blood pressure.
Be physically active. The CDC recommends moderate-intensity exercise, such as brisk walking or bicycling, at least 30 minutes a day, five days a week.
Eat a healthy diet that limits the amount of sodium and includes fruit and vegetables. The government has developed a diet plan specifically to manage blood pressure called Dietary Approaches to Stop Hypertension, or DASH.
Maintain a healthy weight. Being overweight or obese as determined by your body mass index increases your risk for high blood pressure.
Manage stress in your life and get enough sleep. Make time to unwind; take deep breaths, stretch or meditate; do activities you enjoy; and connect with others.
Quit smoking. Quitting will lower your risk for heart disease and other illnesses as well as lowering your blood pressure.
Limit your intake of alcohol, which can raise blood pressure. Men should have no more than two alcoholic drinks per day, and women should have no more than one, the CDC recommends.
The American Heart Association has guidelines on how to keep track of your blood pressure at home with a simple cuff, called a sphygmomanometer.
It’s important to measure your blood pressure since most people with high blood pressure have no symptoms, even if blood pressure readings reach dangerously high levels.
Normal blood pressure is 120/80 mm Hg or lower. Anything higher than that over time is cause for concern, and you should consult your doctor.
Follow your doctor’s directions closely, especially if you have a chronic condition such as diabetes. About six out of 10 people with diabetes also have high blood pressure.
If you have diabetes, monitor your blood sugar levels and talk with your doctor about treatment options.
Also be consistent in taking any medicines your doctor prescribes to treat your high blood pressure or other health conditions, and never stop taking your meds without talking to your doctor or pharmacist first.