HIGH BLOOD PRESSURE, RISK FACTORS, FOODS TO AVOID AND TAKE.

Posted on by Victoryeriki

High blood pressure (hypertension) can be dangerous if it’s not treated. It can put you at risk for stroke, heart failure, kidney failure, and other medical problems. Changing what you eat exercising more and taking your prescribed medicine can help you keep your blood pressure where it should be.

WHAT IS HIGH BLOOD PRESSURE?

Blood Pressure is the measurement of the pressure or force of blood rushing against blood vessel walls. When you have hypertension (High blood pressure) it means the pressure against the blood vessels walls in your body is consistently too high. High blood pressure is often called the “silent killer” because you may not be aware that anything is wrong, but the damage is still occuring within your body.

HOW DO I KNOW IF I HAVE HIGH BLOOD PRESSURE?

High blood pressure usually doesn’t cause symptoms. The only way to know if you have high blood pressure is to have your provider measure it with a blood pressure cuff to know your numbers so you can make the changes that help prevent or limit damage. A normal blood pressure should be under 130/80mmHg, herpertensive crisis (get emergency care) 180/120mmHg or higher. Consult your health care provider for more blood reading info.

High blood pressure if left untreated may lead to serious health problems including:

  • Stroke
  • Heart attack
  • Peripheral vascular diseases
  • Kidney disease/failure
  • Eye damage
  • Complications during pregnancy
  • Vascular dementia

RISK FACTORS OR CAUSES OF HIGH BLOOD PRESSURE

You are more likely to have high blood pressure if you:

  • Have family members who have High blood pressure, cardiovascular diseases or diabetes
  • Are older than 55
  • Are of african decent
  • Are over weight
  • Don’t get enough exercise
  • Eat food high in sodium (salt)
  • Smoke or use tobacco products
  • Are a heavy drinker

STEPS TO AVOID OR CONTROL HIGH BLOOD PRESSURE

  • Check your blood pressure regularly with a home blood pressure monitor. These are automated electronic monitors and are available at most pharmacies or online.
  • Eat healthy foods that are low in salt and fat.
  • Limit alcohol intake to no more than two drinks each day for men and less than one drink each day for women.
  • Be more physically active.
  • Quit smoking or using tobacco products.
  • Work on controlling anger and managing stress

FOODS TO AVOID IF YOU HAVE HIGH BLOOD PRESSURE

1: Bacon and Deli meat

Roast beef, ham, bacon it doesn’t really matter which deli counter item you choose, they are all loaded with sodium.

2: Canned soup

With modern techniques, we no longer need salt to preserve canned goods. But since food can lose it’s flavor when cooked properly to sterilization and stored in a can, it’s common for manufacturers to still add a lot of salt. Canned soups contain anywhere from 100mg to 940mg of sodium per cup. Look for the ones labeled unsalted, sodium-free or low sodium.

3: Alcohol

Consuming 7 to 13 alcoholic beverages a week can substantially raise your risk of high blood pressure in recent studies “it’s thought that alcohol in this amount may stimulate the sympathetic nervous system which ups cortisol levels and creates an imbalance in the vascular inflammatory system” says Kimberly parks, D.O.

4: pizza

Just one slice of cheese and pepperoni pizza can contain more than half your daily recommended dietary sodium even if you go for the veggie version, your still knocking your blood pressure.

5: Salty snacks

Of course foods like chips, popcorn, pretlels, snack mixes and crackers are high in sodium. It’s better to opt for low sodium snacks that offer 140mg of sodium or less per serving.

FOODS THAT ARE GOOD FOR HIGH BLOOD PRESSURE

1: Fruits

Fruits is full of nutrients that can bring down your blood pressure. The key nutrients are potassium in bananas for example lowers tension in the walls of your blood vessels. It also helps get rid of sodium which raises blood pressure, through urine.

Eat fruits that are rich in potassium, magnesium and fiber

  • Apples
  • Cantaloupe
  • Apricots
  • Raspberries
  • Pears

2: Vegetables

Like fruits vegetables are full of potassium, magnesium and fiber that helps bring your blood pressure down. Keep in mind you may need to eat more than you normally would for them to have an effect.

Stock up on these veggies that are rich in potassium, magnesium and fiber.

  • Avocado
  • Leafy greens
  • Beets
  • Broccoli
  • Green peas
  • Mushroom

3: Whole grains

Whole grains are full of dietary fiber, that’s why they are alot better for your body than foods made with refined White flour. Switch to whole grain versions of food you already eat for example go for whole wheat bread rather than white.

Look for whole grain versions of these foods

  • Bread
  • Cereal
  • Granola
  • Flour
  • Oat meal

4: Nuts, Seeds and Beans

You get a big boost of magnesium when you eat nuts, seeds and beans. This essential nutrients regulates your blood pressure and helps blood vessels relax. Foods in this category also have fiber and plant compounds that protect you from heart diseases and some cancers. They are an easy portable snack and also make great salad toppings.

Look for low or no salt versions of

  • Almonds
  • Black beans
  • Cashews
  • Peanuts
  • Pumpkin seeds
  • Kidney beans

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