Evaluation and Management of Pulmonary Hypertension in Noncardiac Surgery: A Scientific Statement From the American Heart Association
10 Food Items That Help To Maintain A Healthy Blood Pressure
10 Food Items That Help To Maintain A Healthy Blood Pressure July 31, 2024Published by: ABP Live
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Berries: Berries, especially blueberries, are high in flavonoids, which have been shown to help reduce blood pressure and improve heart health.
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Beetroot: Beetroot is rich in nitrates, which help relax and dilate blood vessels, improving blood flow and lowering blood pressure.
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Oats: Oats contain a type of fiber called beta-glucan, which helps reduce blood cholesterol levels and maintain healthy blood pressure.
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Bananas: Bananas are a great source of potassium, which helps balance the sodium in your body and reduce pressure on your blood vessels.
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Garlic: Garlic contains allicin, a compound that helps relax blood vessels and improve blood flow, thereby lowering blood pressure.
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Fatty Fish: Fatty fish like salmon, mackerel, and sardines are high in omega-3 fatty acids, which help reduce inflammation and lower blood pressure.
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Yogurt: Yogurt is rich in calcium and probiotics, which have been linked to lower blood pressure levels and improved heart health.
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Seeds: Seeds like flax seeds, chia seeds, and pumpkin seeds are rich in magnesium and omega-3 fatty acids, both of which help lower blood pressure.
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Dark Chocolate: Dark chocolate, in moderation, is rich in flavonoids, which help dilate blood vessels and improve blood flow, reducing blood pressure.
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Pomegranates: Pomegranates are high in antioxidants, which help reduce oxidative stress and inflammation in the arteries, thereby lowering blood pressure.
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Inputs by: Dietician Umang Malhotra
Image Source: ABP Live AI
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Lower Blood Pressure Naturally
ORLANDO, Fla – High blood pressure can increase your risk of heart attack, stroke, chronic kidney disease, and other serious health conditions. The CDC says high blood pressure contributed to more than 691 thousand deaths in the US in 2021. So how can you lower your blood pressure without medication?
Nearly half of all Americans have high blood pressure – and many don't even know it. Anything more than 120 over 80 is considered high.
Doctor Delgado said, "It's the number one risk for heart disease and stroke."
And it can increase your risk for many other conditions.
There are some simple ways to lower your blood pressure without meds. First- cut back on salt.
Maria Delgado, MD, Hypertension Specialist at University of Miami Comprehensive Hypertension Center said, "Most of the hypertensive population is salt sensitive. Meaning if they eat salt, their blood pressure goes up."
A study published in JAMA found about 75 percent of those who cut one teaspoon of salt per day lowered their blood pressure.
Delgado said, "It's not just taking a pill. You need to modify your lifestyle."
Another recent study found drinking as little as one alcoholic beverage a day is associated with an increase in blood pressure. And, according to the American Heart Association, within a half hour of quitting smoking, your heart rate and blood pressure may drop to normal levels.
Losing weight and regular exercise can also lower high blood pressure.
"You need to do more exercise because everything is interrelated. What you eat affects everything. What you do, and how you sleep affects your body and interesting enough affects your aging, your biological aging." said Delgado.
With ways to lower your blood pressure naturally,
Chronic stress can also contribute to high blood pressure. You can help lower stress levels with activities, such as yoga, deep breathing, or meditation.
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How Long Does It Take To Reduce Blood Pressure?
People can often start to reduce their blood pressure within a few weeks through diet, exercise, blood pressure medication, or a combination of all three.
However, how long it takes to lower blood pressure to a typical level can vary depending on the individual.
While blood pressure medications work relatively quickly, people usually need to stick to certain changes in their diet and lifestyle to keep their blood pressure down long-term.
This article looks at how long it takes to lower blood pressure with different methods.
How long it takes to lower high blood pressure, or hypertension, depends on several factors. These include:
Medications for blood pressure can start working quickly, but how long they take to make a substantial difference varies from drug to drug.
For example, amlodipine, which is a calcium channel blocker, begins taking effect right away, but takes a few weeks to make the most impact.
Losartan, which is an angiotensin receptor blocker, starts working within 1 hour, but takes 3 to 6 weeks to take full effect.
Diet and lifestyle changes are important too, for long-term improvements.
A study in the journal Hypertension reported that people following the Dietary Approaches to Stop Hypertension (DASH) diet lowered their blood pressure by 1 to 4 millimeters of mercury (mm Hg) in 1 week.
The same study noted that reducing sodium intake gradually decreased blood pressure over 4 weeks.
Making consistent, long-term changes to diet and lifestyle can help keep blood pressure in a healthy range. The following sections discuss how to reduce blood pressure using various methods.
A healthful diet can reduce the risk of high blood pressure and can help lower blood pressure. Conversely, certain diets can increase a person's blood pressure by causing water retention or weight gain.
Diets high in the following components can increase blood pressure:
A balanced diet includes plenty of heart healthy foods, including:
Many doctors will include diet plans as part of treatment for high blood pressure. For instance, the DASH diet plan incorporates heart healthy eating while also reducing foods that increase blood pressure.
Taking steps towards eating a heart healthy diet is a good way to reduce blood pressure. Anyone having trouble changing their diet may want to talk to a dietitian for guidance.
Learn about the best foods for high blood pressure.
Regular exercise helps reduce high blood pressure and strengthen the heart. However, it also has many other health benefits, and can reduce other risk factors for high blood pressure, such as overweight and obesity.
The American Heart Association (AHA) recommends working towards 150 minutes of moderate-intensity exercise per week, wherever possible. It is best to spread the exercise throughout the week.
Exercise is not a quick fix, though. It is one step towards lowering blood pressure and works best when people combine it with other changes, such as a healthful diet.
A person's weight directly influences the heart and circulatory system.
Overweight and obesity increase the risk for high blood pressure and also place extra strain on the heart. For most people, diet and exercise changes are effective ways to manage weight and reduce these risks.
Reaching a moderate weight for a person's height and age in a safe, sustainable way can take time and perseverance.
Learn more about losing weight safely.
High sodium diets increase the risk of cardiovascular diseases, such as high blood pressure. Reducing sodium intake can reduce the risk.
A study in the Journal of the American College of Cardiology reported that people who reduced their sodium intake lowered their blood pressure by by nearly 10 mmHg up to greater than 20 mmHg, depending on the starting blood pressure.
Smoking is a risk factor for a number of heart conditions, along with other effects on the body. It may also influence blood pressure both directly and indirectly.
The AHA state that smoking itself increases blood pressure. Every time a person smokes, their blood pressure temporarily goes up.
Additionally, smoking increases the risk of atherosclerosis over time, which is the buildup of fatty plaque in the arteries.
Atherosclerosis increases a person's risk for other issues, such as heart attack and stroke. High blood pressure speeds up the process of atherosclerosis.
Quitting smoking can help reduce these risks.
Alcohol is another risk factor for high blood pressure.
One 2017 study reported that reducing alcohol intake in people who drank more than two drinks per day led to a reduction of 5.5 mm Hg systolic and 4 mm Hg diastolic blood pressure.
A person does not have to eliminate alcohol entirely in order to benefit. Reducing alcohol intake can significantly lower blood pressure.
Stress is another important factor for overall health that can contribute to blood pressure.
The body's stress response temporarily elevates blood pressure. In the short-term, this is not always harmful, as it usually returns to typical levels when a person is out of the stressful situation.
But if a person experiences long-term or chronic stress, blood pressure may remain elevated for prolonged periods.
An individual's reaction to stress may influence blood pressure. For example, some people may drink alcohol, smoke, or eat comforting foods. This could also impact blood pressure over time.
Finding ways to reduce or eliminate stress may help. Stress reductions techniques include:
Other heart healthy tips may also help reduce stress, such as getting regular exercise.
Learn more stress reduction techniques.
A number of other factors also increase the risk for high blood pressure, including:
Many people assume that high blood pressure affects males more than females, but that is not the case.
The AHA note that males under 64 years of age are more likely to have high blood pressure, but after 65, females are more likely to have high blood pressure.
High blood pressure is also more common in certain racial and ethnic groups, including Black, Asian, and Hispanic adults. This may be due to social factors, such as health inequity.
Having high blood pressure increases the risk for other serious medical conditions, such as heart attack and stroke.
Making changes to the diet and lifestyle may bring about relatively quick reductions in blood pressure. In some cases, doctors may recommend drugs to help reduce blood pressure as an individual makes changes to their diet and lifestyle.
While some changes can produce results quickly, it is important to continue with them. Switching to old habits may simply revert these changes and bring the person's blood pressure back up.
Rather than a quick fix, consistent changes are the best way to reduce blood pressure long-term.
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