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It makes sense to consider a diet to control cholesterol. After all, some of the cholesterol that enters the arteries begins with food. Changing your diet to control blood pressure does not seem simple. However, food can have a direct and sometimes dramatic effect on blood pressure.
Salt certainly plays a role. But a blood pressure-friendly diet is about much more than minimizing salt intake. Fruits, vegetables, low-fat dairy products, beans, nuts, whole grain carbohydrates and unsaturated fats are also good for blood pressure.
There are no “magic” foods on this list. Instead, it is the foundation for a well-rounded nutritional strategy that is good for blood pressure and more. Rigorous trials show that nutritional strategies such as the DASH diet (Dietary Approaches to Stop High Blood Pressure), DASH variants such as the OmniHeart diet, and the Mediterranean diet lower blood pressure in people with high blood pressure (hypertension) and those who are going to have it. in this direction. They also help prevent some of the dire consequences of high blood pressure.
High blood pressure is an absolute hidden condition. You’ll never know what you have unless you get your blood pressure checked — or until high blood pressure starts to damage vital organs.
Half of the 65 million American adults have uncontrolled high blood pressure. This is worrisome given the insidious effects of high blood pressure. It is the leading cause of stroke in the United States. It contributes to thousands of heart attacks. This overloads the heart muscle, leading to heart failure. It damages the kidneys, disrupts vision, affects memory, inhibits sexual activity, and takes years off life.
Medicines that lower blood pressure usually work well. But they do not necessarily attack the cause of the problem. And no matter how safe they are, all drugs can have some unwanted or unpredictable side effects.
A nutritious diet is an effective first line of defense against high blood pressure. It is a good first treatment when tension creeps into an area and an ideal partner for medicine. Unfortunately, translating dietary strategies tested in clinical trials into diets for everyday life has not been easy.
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If your blood pressure is high, you’ll want to get more of this important nutrient in your diet.
High blood pressure is often called the “silent killer” because many people are unaware that they have a potentially fatal condition. According to the Centers for Disease Control and Prevention (CDC), nearly half of American adults—about 116 million Americans—have high blood pressure. Although high blood pressure may not have obvious signs or symptoms, it can lead to life-threatening conditions such as heart attack and stroke.
High blood pressure, or high blood pressure, occurs when you feel an increased force or pressure of blood pushing against the walls of your arteries. If the pressure on the artery walls is constant, it can cause a heart attack, stroke, heart failure or kidney disease.
The blood pressure indicator consists of two numbers: systolic and diastolic pressure. An example of a health level would be 110/70. Normal blood pressure is systolic up to 120 millimeters of mercury (mm Hg) and diastolic up to 80 mm Hg. High blood pressure is defined as 140 mm Hg. or higher systolic and 90 mm Hg. diastolic
When it comes to preventing or lowering blood pressure, the first step should be eating a healthy, plant-based diet to increase potassium in meals and snacks.
Potassium is a mineral that can help neutralize sodium in your diet and works in a number of other ways to lower blood pressure. One of the main reasons why high blood pressure rates are so high in the US is that we have a high sodium intake and a low potassium intake. The ratio between sodium and potassium is believed to be critical for blood pressure control.
A diet rich in plants and high in potassium has the added benefit of helping your blood pressure by helping you lose weight, which is another effective way to lower your blood pressure.
According to the Mayo Clinic, your blood pressure can be lowered by about 1 mm Hg. Art. with every kilogram (2.2 pounds) of weight lost.
To increase the potassium content of your meals and snacks, a proven way to reach your recommended daily potassium intake is to track the number of servings of low-fat or low-fat DASH foods, grains, and dairy products. there. (Dietary Approaches to Stop High Blood Pressure) diet provides three times more potassium than the average American diet.
A study published in the Journal of the American Heart Association found that following the DASH diet is the most effective non-pharmaceutical approach to lowering blood pressure. Following the DASH diet reduced systolic blood pressure by approximately 7 mmHg. Art. and not 3.5 mm Hg. Art.
Here are the main food groups and serving sizes recommended in the DASH diet to increase potassium in your diet.
The National Institutes of Health recommends that women get 2,600 milligrams of potassium and men get 3,400 milligrams of potassium daily. Most of us fall short of this daily intake, and it is considered a nutrient of public health concern. The latest national data shows that men get an average of about 3,000 mg a day, while women get about 2,300 milligrams a day.6254a4d1642c605c54bf1cab17d50f1e
Increasing the amount of potassium in a healthy diet is one of the best ways to control blood pressure. A simple google search for the DASH diet menu will give you enough inspiration to get you started.
Julie Upton is a registered dietitian and communications professional who has written thousands of articles for national media, including the New York Times, US News & World Report, and USA Today. Learn more about Julie Hypertension—the average term for high blood pressure—affects 70 million American adults (according to the Centers for Disease Control and Prevention). That’s 1 in 3 adults in the United States now suffers from high blood pressure.
In the European Union (according to the European Society of Hypertension), it is reported that 30-45% of adults in Europe live with high blood pressure.
Needless to say, no matter where you live, many people suffer from high blood pressure, a well-known risk factor for heart disease and death. Over time, the high blood pressure that high blood pressure puts on your heart can cause the heart muscle to weaken and work less efficiently, increasing the risk of heart attack, heart failure and sudden cardiac death, according to the Mayo Clinic.
But wait! You are a runner! Doesn’t that mean you’re healthier than people who don’t exercise? Maybe it relieves you of high blood pressure?
Just because you run doesn’t mean you’re immune to high blood pressure. Of course, exercise is an important step in the fight against high blood pressure, so you are one step ahead in this matter! However, hypertension is still considered the most common cardiovascular disease among athletes and physically active subjects (according to this 2011 MedScape article). As Alex Hutchinson summarized in this 2015 article he wrote for Runners World:
“At this point, the clearest conclusion we can draw from these data is that exercise, no matter how much you do, will not get rid of high blood pressure. You still need to pay attention to other aspects of your lifestyle, including diet you.”
So let’s get down to it
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