Which Foods Can Help With Blood Pressure?
Guess how many
people have high blood pressure?
A billion!
It’s said to be the
“#1 risk factor for death and disability in the world.”
If you have high
blood pressure, it's best that you are monitored by your healthcare professional.
And if you're on medication for high blood pressure never change that without
speaking with a medical professional.
Today, we’ll talk
about what exactly blood pressure is, and which foods and lifestyle factors can
help with it.
What is high
blood pressure?
It’s something your
doctor commonly checks. You can even do it yourself in many pharmacies, or
purchase at-home blood pressure monitors. There is an inflatable tube placed
around your arm that gets blown up and tight. It measures how hard your blood
is pushing against the walls of your blood vessels.
If your vessels are
stiff, the pressure increases. It's important to get your blood pressure
checked regularly because for many people there are no symptoms as it slowly
creeps higher and higher.
This measurement is
important because elevated high blood pressure for too long can cause serious
damage. In extreme cases, it can result in blindness, kidney damage, stroke, or
even a heart attack.
Here are a few of
the foods and drinks that can help with blood pressure.
Eat more plants
- This is key
If there is one
thing you can eat to help with blood pressure, it’s plants.
Plants increase
your intake of many critical nutrients. Especially vitamins C, E, and folate;
and minerals like magnesium, potassium, and sulfur. Not to mention the
all-around health booster known as fiber. All of these nutrients are needed for
optimal heart and blood health.
Some plants to eat
more of include leafy greens (kale in particular), legumes, nuts/seeds,
broccoli, cauliflower, and tomatoes.
Two plants I want
to highlight in particular are flaxseeds and beets. A few tablespoons of ground
flaxseeds a day is one of the best foods to help with blood pressure. Beets
contain a blood pressure lowering substance called nitrate. Beet juice has been
shown to reduce blood pressure within hours of drinking it.
Eat fewer
processed foods
We've all heard the
advice to reduce sodium intake for high blood pressure. Not surprisingly, most
of the sodium in our diet is from the salt added to processed foods. It's not
from the dash or two on your homemade cooked-from-scratch dinner. Reducing
processed food intake not only reduces sodium and sugar intake but also
increases intake of more nutrient-dense less processed foods. Win-win.
Ditch the
fast-food, takeout, restaurant meals, and convenience snacks. Replace them with
some of the plants I mentioned above.
Ditch the
caffeine… particularly if you’re sensitive to it
Coffee has been
shown to temporarily increase blood pressure. Its effects can last for up to
three hours after drinking it. It may not be so bad if you're not sensitive to
it, but caffeine affects some people more than others. Some caffeine
sensitivity symptoms include shakiness, worry, irregular heartbeat, or
difficulty sleeping.
If you find
caffeine affects you, then try switching to decaf or eliminating it altogether.
PRO TIP: Don’t
drink a cup of regular coffee or have other sources of caffeine right before
your next doctor’s appointment or blood pressure test.
Drink hibiscus
tea
This is not hype.
There is science behind the blood pressure lowering effects of hibiscus tea.
Several clinical
studies have shown that it works. In one study, people drank two cups of strong
hibiscus tea every morning. Those two cups were made using a total of five tea
bags. This lowered the subjects' blood pressure as much as a blood pressure
medication.
Lifestyle
In addition to
food, know that a number of lifestyle factors can be helpful too.
●
First of all, if you smoke, really
focus on quitting.
●
If you drink alcohol, don’t overdo
it.
●
If you're seriously stressed, try
meditating, yoga, deep breathing, walking in nature, or any other way that
busts your stress.
●
If you don’t exercise, start
small. Also try not to overdo exercise if you already have high blood pressure.
Conclusion
High blood pressure
can be a silent, and all-too-common issue.
Elevated blood pressure puts you at risk for serious diseases.
If you have
elevated blood pressure, you should be regularly monitored by your healthcare
professional, and never change your medications without his/her input.
Some of the key
food and lifestyle upgrades that can help with blood pressure are:
●
Eating more plants, particularly
ground flaxseeds and beets
●
Eating fewer processed foods
●
Ditching caffeine if you're
sensitive to it
●
Drinking hibiscus tea
●
Quitting smoking
●
Not overdoing alcohol
●
Reducing stress
●
Exercising wisely
Which of these are
you going to try first? Let me know in the comments below.
Recipe (Blood
pressure balancing): Smoothie Bowl
Serves 1
1 cup kale
½ cup berries (your
favourite kind)
½ cup beets, raw, diced
½ banana
½ cup beets, raw, diced
½ banana
2 tbsp flaxseeds,
ground
1 dash cinnamon
½ cup almond milk, unsweetened
½ cup almond milk, unsweetened
InstructionsAdd all
ingredients to blender in order listed. Blend until smooth.
Serve & enjoy!
Tip:
Feel free to top with a few berries or a sprinkle of cinnamon.
Dedicated To Your Success,
Dr. John Heary, DC, CFT, SFN, PFTS, MMACC, CUSC, CCFT
Certified Fitness Trainer
Certified Specialist in Fitness Nutrition
Certified Physique and Figure Trainer Specialist
Certified Mixed Martial Arts Conditioning Coach
Certified Underground Strength Coach
Certified Fitranx Instructor
Certified TRX Instructor
Certified Corporate Fitness Trainer
Certified Spartan SGX Coach
Certified Weightlifting Performance Coach
(716) 545-4090
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