Introduction
High blood pressure is a serious health issue that can lead to a variety of health complications. It is important to take steps to reduce your risk of developing high blood pressure. Eating the right foods and avoiding certain unhealthy habits can help you maintain a healthy blood pressure. In this article, we will discuss some of the foods and habits that you should avoid in order to keep your blood pressure in check. We will also provide some healthier alternatives that you can incorporate into your diet. By making these simple changes, you can help reduce your risk of developing high blood pressure and improve your overall health.
Stop Doing This or You’ll Get High Blood Pressure, Experts Say — Eat This Not That
High blood pressure is a serious health issue that can lead to a number of serious health complications. According to experts, there are certain lifestyle choices that can increase your risk of developing high blood pressure. To help you stay healthy, here are some things you should avoid doing and some foods you should eat instead.
Things to Avoid
- Eating too much salt: Too much salt can cause your body to retain fluid, which can lead to an increase in blood pressure. Instead, opt for low-sodium options or use herbs and spices to flavor your food.
- Drinking too much alcohol: Alcohol can raise your blood pressure, so it’s best to limit your intake. If you do choose to drink, do so in moderation.
- Smoking: Smoking can damage your blood vessels and increase your risk of high blood pressure. If you smoke, it’s best to quit.
- Being sedentary: Regular physical activity can help keep your blood pressure in check. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Things to Eat
- Fruits and vegetables: Eating plenty of fruits and vegetables can help lower your blood pressure. Aim for at least five servings a day.
- Whole grains: Whole grains are a great source of fiber, which can help lower your blood pressure. Try to include at least three servings of whole grains in your diet each day.
- Low-fat dairy: Dairy products are a great source of calcium and protein. Choose low-fat or fat-free options to help keep your blood pressure in check.
- Lean proteins: Lean proteins, such as fish, poultry, and beans, are a great source of nutrients and can help lower your blood pressure. Try to include at least two servings of lean protein in your diet each day.
By making healthy lifestyle choices and eating a balanced diet, you can help keep your blood pressure in check and reduce your risk of developing high blood pressure. Talk to your doctor if you have any questions or concerns about your blood pressure.
High blood pressure is a potentially serious health condition that can weaken and damage blood vessels, increasing the risk of catastrophic illnesses like heart attack or stroke. To reduce your risk, get your blood pressure checked regularly and follow your doctor’s advice on how to keep those numbers in a healthy range. Chances are, they’ll recommend that you stop doing these five things that are major contributors to high blood pressure. Read on to find out more—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Exercise keeps arteries flexible. Being sedentary causes them to become more rigid. That forces the blood to exert more pressure to keep flowing, leading to high blood pressure. “People who are inactive tend to have higher heart rates,” says the Mayo Clinic. “The higher your heart rate, the harder your heart must work with each contraction and the stronger the force on your arteries.” For good overall health, the American Heart Assocation recommends getting at least 150 minutes of moderate-intensity exercise (like brisk walking or gardening), or 75 minutes of vigorous exercise (like running, swimming or rowing) each week.
Eating an unhealthy diet—particularly one that’s high in sodium, a.k.a. salt—is a major cause of high blood pressure, experts say. Sodium causes the body to retain fluid, which increases blood pressure. Being vigilant about your sodium intake goes beyond putting down the salt shaker. Sodium is used as a preservative or flavor additive in many foods, including some you might not expect, like breads and “healthy” options like canned vegetables and soups. As a consequence, the CDC says that 90% of Americans eat more than the recommended daily limit of sodium —2,300 mg, or about one teaspoon of salt—every day. To stay healthy, check Nutrition Facts labels for sodium levels and limit your consumption of fast foods and processed foods.
Carrying excess pounds is another major contributor to high blood pressure. “The more you weigh, the more blood you need to supply oxygen and nutrients to your tissues,” the Mayo Clinic explains. “As the amount of blood flow through your blood vessels increases, so does the pressure on your artery walls.” If you’re overweight, losing only about eight pounds reduces your risk of high blood pressure by 50 percent.
“While a little alcohol may relax arteries, too much seems to have the opposite effect,” says Johns Hopkins Medicine. To reduce your risk of high blood pressure and other serious health problems, experts advise drinking alcohol only in moderation. That means no more than one drink a day for women and two drinks a day for men.
Turns out, that stereotypical cartoon image of a stressed-out character with sky-high blood pressure has a lot of grounding in reality. According to the American Heart Association, stress can play a role in the development of heart disease by worsening high blood pressure and encouraging unhealthy behaviors like overeating or drinking too much alcohol. To reduce your risk, find healthy ways to cope with stress, including exercise, relaxation exercises and meditation. If you’re having trouble chilling out, your doctor can help.
And to protect your life and the lives of others, don’t visit any of these 35 Places You’re Most Likely to Catch COVID.
Michael Martin