The #1 Thing to Avoid If You Have High Blood Pressure, According to Dietitians
The #1 Thing to Avoid If You Have High Blood Pressure, According to Dietitians
What Is High Blood Pressure?
High blood pressure, also known as hypertension, is a common condition that affects nearly half of American adults. However, it often goes undiagnosed because it doesn’t typically cause symptoms. Your blood pressure is the force of blood pushing through your arteries, and normal blood pressure is below 120/80 mm Hg. The top number, systolic blood pressure, measures pressure when the heart beats, while the bottom number, diastolic blood pressure, measures pressure when the heart is at rest between beats.
The #1 Thing to Avoid If You Have High Blood Pressure
If you have high blood pressure, it’s essential to avoid underestimating the impact your nutrition habits can have on your levels. The good news is that making simple changes to your diet can significantly lower your blood pressure. According to dietitians, the most critical thing to avoid is not making these lifestyle changes.
Cut Back on Sodium
Eating a high-sodium diet can narrow blood vessels and increase blood pressure over time. Packaged foods are often packed with sodium, and some of the top culprits are canned soups, frozen meals, and deli meat. To reduce your sodium intake, replace 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 recommends cutting out 1,000 milligrams per day of sodium to have a beneficial impact on blood pressure.
Eat More Foods That Contain Potassium
Potassium counteracts sodium by helping your body excrete sodium through your urine. It also assists in easing tension in blood vessel walls, which lowers blood pressure. The American Heart Association recommends consuming 3,500 to 5,000 milligrams of potassium daily to prevent or treat high blood pressure. Increase your potassium intake by eating more fruits and vegetables, aiming for 4½ cups daily. Foods rich in potassium include lentils, prunes, bananas, kidney beans, oranges, cantaloupe, kiwifruit, squash, carrots, plantains, potatoes, Swiss chard, and yams.
Cook More Meals at Home
In one study, the average sodium content in a fast-food meal was about 1,300 milligrams—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, contain little to no sodium. When cooking, flavor foods with fresh and dried herbs and spices, including basil, oregano, cumin, rosemary, turmeric, and more.
Consider the DASH or Mediterranean Style of Eating
The 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 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.
Strategies to Improve Blood Pressure
The quality of your diet is one way to manage hypertension. Other lifestyle factors that help bring down blood pressure include:
- Maintaining a healthy weight
- Engaging in regular physical activity
- Limiting alcohol consumption
- Managing stress
- Getting enough sleep
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.
Conclusion
High blood pressure is a common condition that affects many Americans. However, by making simple changes to your diet and lifestyle, you can significantly lower your blood pressure and prevent hypertension. The most critical thing to avoid is not making these lifestyle changes. By cutting back on sodium, eating more foods that contain potassium, cooking more meals at home, and considering the DASH or Mediterranean style of eating, you can take control of your blood pressure and maintain a healthy heart.
FAQs
Q: What is the most common mistake people make when it comes to managing high blood pressure?
A: The most common mistake is not realizing how important their nutrition is for managing blood pressure and maintaining a healthy heart.
Q: How can I reduce my sodium intake?
A: Replace salt with garlic, fresh herbs, and spices in recipes at home. Read package labels and restaurant menus before purchasing or ordering items.
Q: What foods are rich in potassium?
A: Foods rich in potassium include lentils, prunes, bananas, kidney beans, oranges, cantaloupe, kiwifruit, squash, carrots, plantains, potatoes, Swiss chard, and yams.
Q: Why is cooking at home important for managing high blood pressure?
A: Cooking at home gives you control over the ingredients. Whole foods, like fruits, vegetables, dried legumes, unsalted nuts, and seeds, contain little to no sodium.
Q: What is the DASH diet, and how can it help with high blood pressure?
A: The DASH diet is a eating style that 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. It can help lower blood pressure by reducing sodium intake and increasing potassium intake.
