Pulmonary Hypertension in Congenital Heart Disease: A Scientific Statement From the American Heart Association
The #1 Thing To Avoid If You Have High Blood Pressure, According To Dietitians
If you have hypertension, your doctor may have recommended lifestyle changes to bring down your levels. Don't overlook this very important one.
Reviewed by Dietitian Emily Lachtrupp, M.S., RDReviewed by Dietitian Emily Lachtrupp, M.S., RD
If you know you have high blood pressure, you're already ahead. Although high blood pressure (hypertension) affects nearly half of American adults, the condition doesn't initially cause symptoms, so many people do not know they have it.
Read on to learn more about what high blood pressure is, the most important thing you should avoid doing if you have it, plus other strategies you can take to improve it.
Related: The #1 Diet to Lower High Blood Pressure, According to Science
What Is High Blood Pressure?Your blood pressure is the force of blood pushing through your arteries. Normal blood pressure is below 120/80 mm Hg. The top number, systolic blood pressure, measures pressure when the heart beats. The bottom number, diastolic blood pressure, is the pressure when the heart is at rest between beats.
High blood pressure can lead to several health complications, such as stroke, heart attack, kidney disease, vision loss and more. "If you are diagnosed with high blood pressure, lifestyle modification is key. Assess your diet, weight and exercise habits," says Maria Elena Fraga, RD, CDCES, director of the Diabetes Alliance at the Mount Sinai Health System in New York City.
The #1 Thing to Avoid If You Have High Blood PressureThe No. 1 thing to avoid if you have high blood pressure is underestimating the impact your nutrition habits can have on your levels. Knowing that you can make a big difference in your blood pressure by changing some aspects of your diet is positive and empowering news.
Actionable blood-pressure-lowering habits include limiting sodium by reading labels, eating fruits and vegetables that are rich in potassium, cooking more at home and following blood-pressure-lowering eating plans. "Getting a handle on your blood pressure requires behavior and lifestyle changes, which can take time, effort, consistency and patience," says Sarah Currie, M.S., RD, a personal trainer and co-owner of Physical Equilibrium in New York City. With that said, here are the impactful changes you can start making to your diet.
Cut Back on SodiumOver time, eating a high-sodium diet can narrow blood vessels and increase blood pressure. "You'd be surprised how many food items contain hidden sources of sodium," says Fraga. Packaged foods are often packed with sodium, and some of the top culprits are canned soups, frozen meals and deli meat, adds Currie.
To reduce your sodium intake, replace a portion of salt with garlic, fresh herbs and spices in recipes at home. Read package labels and restaurant menus before purchasing or ordering items. The American Heart Association suggests that cutting out 1,000 milligrams per day of sodium can have a beneficial impact on blood pressure. For people with high blood pressure, the AHA recommends consuming no more than 1,500 mg of sodium per day.
When you're reading labels, look at the Daily Value percentage for sodium and aim for lower-sodium foods when possible. A food that lists one serving having a sodium DV of 5% or less is considered a low-sodium food. And those with 20% DV or more of sodium per serving are considered high-sodium foods, which should be limited.
Related: The Ultimate Low-Sodium Foods List for a Low-Sodium Diet
Eat More Foods That Contain PotassiumPotassium counteracts sodium by helping your body excrete sodium through your urine. (In short, you pee it out.) The mineral also assists in easing tension in blood vessel walls, which lowers blood pressure. The AHA recommends consuming 3,500 to 5,000 mg of potassium daily to prevent or treat high blood pressure.
Increase your potassium intake by eating more fruits and vegetables. Aim to eat 4½ cups of fruits and vegetables daily. Foods rich in potassium include:
Lentils
Prunes
Bananas
Kidney beans
Oranges
Cantaloupe
Kiwifruit
Squash
Carrots
Plantains
Potatoes
Swiss chard
Yams
Low-fat dairy and kefir.
Related: 7 Ways to Eat More Vegetables
Cook More Meals at HomeIn one study, the average sodium content in a fast-food meal was about 1,300 mg—nearly all of the recommended sodium limit for someone with high blood pressure. Cooking at home gives you control over the ingredients. Whole foods, like fruits, vegetables, dried legumes, unsalted nuts and seeds and fresh sources of protein contain little to no sodium. When cooking you can flavor foods with fresh and dried herbs and spices, including basil, oregano, cumin, rosemary, turmeric and more.
This doesn't mean you can't eat out. The key is being more informed. If the restaurant provides nutrition information, look at this beforehand to plan out a meal that's lower in sodium. Avoid or limit fried foods, which tend to be higher in sodium, says Currie, and ask for sauces and dressings on the side. Choose baked, broiled, grilled or steamed proteins alongside vegetables.
Related: The Ultimate Low-Sodium Foods List for a Low-Sodium Diet
Consider the DASH or Mediterranean Style of EatingThe DASH (Dietary Approaches to Stop Hypertension) diet was created to intentionally treat high blood pressure. This eating style focuses on eating fruits, vegetables, legumes, whole grains, low-fat or fat-free dairy, lean protein and limited saturated fats, red meat, added sugar and sodium. The DASH diet is rich in important nutrients that help lower blood pressure, including potassium, calcium, magnesium, fiber and protein.
The Mediterranean diet is very similar to the DASH eating plan, as it's full of fresh fruits and vegetables, fiber-rich beans and whole grains, nuts and seeds. This eating plan also recommends limiting foods that contain higher amounts of saturated fat, such as red meat. One food that's famously associated with the Mediterranean diet is extra-virgin olive oil, which is rich in polyphenols that can protect the heart.
Strategies to Improve Blood PressureThe quality of your diet is one way to manage hypertension. Other lifestyle factors that help bring down blood pressure include:
If lifestyle factors are not enough to keep your blood pressure in a healthy range, you may need medication. Reach out to your medical provider for guidance.
The Bottom LineHigh blood pressure is a common condition that affects many Americans. Yet, we can take steps to improve our blood pressure and prevent hypertension. One of the biggest mistakes people make is not realizing how important their nutrition is for managing blood pressure and maintaining a healthy heart.
Small and consistent steps to improve your blood pressure include label reading to decrease sodium intake, cooking at home more often and eating plenty of fruits and vegetables. For personalized guidance, consider working with a registered dietitian who can create an individualized eating plan and set goals that work for you.
Read the original article on Eating Well.
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Foods To Avoid With High Blood Pressure
High blood pressure, also known as hypertension, is a common condition that can lead to serious health problems like heart disease and stroke. Managing blood pressure involves more than just medication; diet plays a crucial role too.
Some foods can worsen hypertension, and avoiding them can help keep your blood pressure in check. Let's explore the foods you should steer clear of and the research backing these recommendations.
One of the biggest culprits in raising blood pressure is salt, or more specifically, sodium. Sodium is an essential mineral our bodies need in small amounts, but too much of it can cause the body to retain water, which increases blood pressure.
Processed and packaged foods are often loaded with sodium to enhance flavor and extend shelf life. For example, research has shown that reducing sodium intake can significantly lower blood pressure.
The American Heart Association recommends that adults aim for no more than 1,500 milligrams of sodium per day. Unfortunately, the average person consumes much more than this, mainly due to hidden sodium in foods like canned soups, frozen dinners, and even bread.
Another category to watch out for is foods high in saturated and trans fats. These unhealthy fats are often found in fried foods, baked goods, and fatty cuts of meat.
Eating too much of these fats can lead to the buildup of plaque in your arteries, making them narrow and stiff. This condition, known as atherosclerosis, forces the heart to work harder to pump blood through the body, which raises blood pressure.
Studies have shown that diets high in saturated fats can lead to an increase in blood pressure and a higher risk of heart disease. Instead of these fats, opt for healthier fats found in foods like avocados, nuts, and olive oil.
Sugar is another ingredient to be cautious about. While it's well-known that sugar can lead to weight gain and increase the risk of diabetes, it can also have a direct effect on blood pressure.
Consuming too much sugar, particularly from sugary drinks like soda, can contribute to weight gain and obesity, which are major risk factors for high blood pressure.
Moreover, research has found that diets high in sugar, especially fructose, can increase blood pressure levels independently of weight gain.
This is because high sugar intake can cause the kidneys to retain sodium, further increasing blood pressure. Cutting back on sugary foods and drinks is a smart move if you're trying to manage your blood pressure.
Alcohol is another factor to consider. While moderate alcohol consumption might have some heart benefits, drinking too much can raise your blood pressure.
Studies suggest that consuming more than moderate amounts of alcohol—defined as more than one drink per day for women and more than two drinks per day for men—can cause a temporary increase in blood pressure and contribute to long-term hypertension.
The mechanism behind this is complex, but it involves both the direct effects of alcohol on blood pressure and the potential for alcohol to interfere with medications used to treat hypertension.
Processed and red meats are also foods to limit. These meats often contain high levels of sodium and unhealthy fats.
Additionally, some studies suggest that compounds called nitrates, found in processed meats like bacon and sausages, might contribute to high blood pressure.
These compounds can damage blood vessels, making them less flexible, which can lead to an increase in blood pressure. Choosing lean meats and limiting red meat intake can help reduce these risks.
Finally, caffeine is worth mentioning. While the link between caffeine and blood pressure is still debated, some studies suggest that caffeine can cause a short-term spike in blood pressure, especially in people who are sensitive to it.
If you have high blood pressure, it might be a good idea to monitor how your body responds to caffeine and limit your intake if necessary.
In conclusion, managing high blood pressure is not just about what you eat, but also what you avoid. Limiting your intake of salt, unhealthy fats, sugar, alcohol, processed meats, and even caffeine can make a big difference in your blood pressure levels.
By making these changes, you can take control of your health and reduce your risk of serious complications related to hypertension. Remember, small changes can lead to big results, and your heart will thank you for it.
If you care about nutrition, please read studies about the power of pickle juice, and why turmeric is a health game-changer.
For more health information, please see recent studies about what causes lactose intolerance and cranberry juice could help prevent UTIs.
Copyright © 2024 Knowridge Science Report. All rights reserved.
High Blood Pressure Hurts The Kidneys
JACKSONVILLE, Florida — Hypertension, also known as high blood pressure, is a common problem that affects the body's arteries. If you have high blood pressure, the heart has to work harder to pump blood.
In general, hypertension is a blood pressure reading of 130/80 or higher. Dr. Ivan Porter II, M.D., a nephrologist at Mayo Clinic in Jacksonville, Florida, says high blood pressure can lead to heart disease, stroke and other serious health problems, including chronic kidney disease.
When you think of high blood pressure, you probably already know that it can cause cardiovascular diseases. But that's not all.
"It also can lead to chronic kidney disease," Dr. Porter says.
He says high blood pressure can cause the kidneys' blood vessels to weaken and damage the kidneys.
"As chronic kidney disease develops, many people will develop hypertension, they seem to go hand in hand. Conversely, people with hypertension develop chronic kidney disease as well," Dr. Porter says. "Control of high blood pressure is one of the most important things we can do when someone has chronic kidney disease."
And how you control it, mostly involves lifestyle changes.
"The thing about high blood pressure is it responds to many of the things we do in our lifestyle: regular exercise, avoiding processed foods, reduction of our sodium intake, more fruits and vegetables in our regular diet," Dr. Porter says. "Sometimes those lifestyle changes aren't enough. And these are the patients that need medications to help with blood pressure control. But we can make a huge impact with the decisions we make in our lifestyle to control blood pressure."
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