Hypertension
One in three Americans have prehypertension, the precursor for hypertension, making it a very common condition. Prehypertension is typically classified as a blood pressure in the range of 120–139 mmHg for systolic over 80–89 mmHg for diastolic, and it has been found to increase the risk of death from cardiovascular disease. It is important to monitor your blood pressure and keep it at 120/80 mmHg or lower to avoid damage to your arteries and heart, lower your risk of cardiovascular disease, and avoid more serious altercations, such as a stroke or a heart attack. Luckily, making dietary changes can help lower high blood pressure.
Vegetables are going to be a key component that can be eaten at any time in order to lower blood pressure. Leafy greens are the most important ones to utilize in order to keep potassium levels up. Vegetables are packed with fiber, vitamin C, vitamin K, and antioxidants to keep your body running efficiently. Lean protein is also going to be important to consume rather than fattier proteins that have high amounts of saturated fat. Seafood, cage-free eggs, and grass fed meats will be able to provide proper energy and keep blood sugar balanced. Healthy fats that are provided in nuts, salmon, avocado, and extra virgin olive oil will also help stabilize blood sugar levels and keep you feeling full. Key components to remember to help lowering blood pressure levels are lowering sodium intake, increasing fiber and potassium intake, and staying hydrated. Diets high in sodium are dangerous because sodium has been proven to worsen blood pressure by retaining fluid and having a negative impact on arterial dilation. In addition, fiber is needed to keep you feeling full and potassium is needed to excrete sodium. After a workout, fruit is going to be a great way to increase fiber intake. Fruits such as berries, citrus, kiwi, apples, and melon are ideal.
There is no right or wrong time to eat if you are trying to lower blood pressure. However, you may find that eating five or six smaller meals a day can help prevent overeating or mindless snacking. This can lead to weight loss and a decrease in blood pressure. Intermittent fasting can also be a style of eating to help reduce blood pressure. By limiting the amount of hours you are able to consume food can allow you to take control of your hunger and prevent overeating.
High blood pressure is also common in women who are pregnant. Dietary changes will be the key component to help lower blood pressure. Foods rich in calcium and magnesium should be focused on if hypertension occurs while pregnant. Seeds, sardines, salmon, almonds, and leafy vegetables are all good foods to consume to obtain enough calcium. Spinach, almonds, cashews, pumpkin seeds, and avocados can all be utilized to obtain enough magnesium. Along with calcium and magnesium, fatty acids, such as avocado, olive oil, nuts, and seeds, should be consumed as well.
20 to 30 percent of your total calories should be from lean protein while 25 to 35 percent of your daily calories should be from healthy fats. The remaining 35 to 55 percent should come from carbohydrates. By focusing on a well-balanced diet that has a high emphasis on lean protein, vegetables, healthy fats, and water, hypertension can be avoided.