If you’re aware that you have high blood pressure, you’re already taking a significant step forward.
High blood pressure, or hypertension, affects almost half of American adults, yet it often remains asymptomatic, leaving many unaware of their condition.
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Continue reading to discover what high blood pressure is, the critical factor you should avoid if you have it.
Understanding High Blood Pressure
Blood pressure refers to the force of blood against the walls of your arteries. A normal reading is below 120/80 mm Hg.
The first number, systolic blood pressure, indicates the pressure during a heartbeat, while the second number, diastolic blood pressure, measures the pressure when the heart is resting between beats.
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Elevated blood pressure can result in serious health issues, including stroke, heart attack, kidney disease, and vision loss.
According to Maria Elena Fraga, RD, CDCES, director of the Diabetes Alliance at Mount Sinai Health System in New York City, “If you are diagnosed with high blood pressure, lifestyle modification is essential. Evaluate your diet, weight, and exercise habits.”
The Most Important Thing to Avoid
The most crucial thing to avoid if you have high blood pressure is underestimating how much your nutrition habits can affect your levels.
Realizing that dietary changes can significantly improve your blood pressure is both encouraging and empowering.
Key habits for lowering blood pressure include limiting sodium intake by reading food labels, incorporating potassium-rich fruits and vegetables into your diet, cooking more meals at home, and following specialized eating plans designed to lower blood pressure.
“Managing your blood pressure requires behavior and lifestyle adjustments, which necessitate time, effort, consistency, and patience,” says Sarah Currie, M.S., RD, a personal trainer and co-owner of Physical Equilibrium in New York City. Here are some impactful dietary changes to consider:
Reduce Sodium Intake
Consistently consuming a diet high in sodium can constrict blood vessels and elevate blood pressure. “Many food products contain hidden sodium,” notes Fraga.
Packaged foods are often high in sodium, with culprits including canned soups, frozen meals, and deli meats.
To lower your sodium intake, substitute salt with garlic, fresh herbs, and spices in your cooking. Always read nutrition labels and restaurant menus.
The American Heart Association (AHA) suggests reducing sodium intake by 1,000 milligrams per day for a positive impact on blood pressure.
For individuals with high blood pressure, the AHA recommends a maximum of 1,500 mg of sodium per day.
When checking labels, aim for foods with a sodium Daily Value (DV) percentage of 5% or less, which is considered low. Foods with a DV of 20% or more should be limited as they are categorized as high-sodium.
Increase Potassium-Rich Foods
Potassium helps counteract sodium by aiding its excretion through urine and alleviating tension in blood vessel walls, which lowers blood pressure.
The AHA recommends a daily potassium intake of 3,500 to 5,000 mg to prevent or manage high blood pressure.
Boost your potassium levels by consuming more fruits and vegetables, aiming for 4½ cups each day.
Foods that are particularly high in potassium include:
– Lentils
– Prunes
– Bananas
– Kidney beans
– Oranges
– Cantaloupe
– Kiwifruit
– Squash
– Carrots
– Plantains
– Potatoes
– Swiss chard
– Yams
– Low-fat dairy and kefir
Cook More at Home
A study found that the average sodium content in a fast-food meal is approximately 1,300 mg, nearly reaching the recommended limit for those with high blood pressure.
By preparing meals at home, you gain control over your ingredients. Whole foods—such as fruits, vegetables, dried legumes, unsalted nuts and seeds, and fresh proteins—are typically low in sodium.
Enhance flavor with fresh or dried herbs and spices like basil, oregano, cumin, and rosemary.
Eating out is still possible, but being informed is key.
If available, review nutrition information beforehand to choose meals lower in sodium.
Avoid or limit fried foods, which are often high in sodium, and request sauces and dressings on the side. Opt for baked, broiled, grilled, or steamed proteins paired with vegetables.
Consider DASH or Mediterranean Diets
The DASH (Dietary Approaches to Stop Hypertension) diet is specifically designed to combat high blood pressure.
This eating plan emphasizes fruits, vegetables, legumes, whole grains, low-fat or fat-free dairy, lean proteins, and limits saturated fats, red meats, added sugars, and sodium.
It is rich in essential nutrients like potassium, calcium, magnesium, fiber, and protein.
Similarly, the Mediterranean diet features an abundance of fresh fruits and vegetables, fiber-rich beans and whole grains, nuts, and seeds.
It also advises reducing consumption of saturated fats, particularly from red meat. Extra-virgin olive oil, a staple of the Mediterranean diet, is noted for its heart-protective polyphenols.
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