Foods That Lower High Blood Pressure (Hypertension)
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Foods That Lower High Blood Pressure
If you want to maintain a normal healthy blood pressure, there are certain foods you should avoid, and certain foods you should include in your diet as much as possible. This video focuses on foods that prevent hypertension — that is, high blood pressure — so that you feel better and live longer.
Leafy greens These contain potassium, which that helps your body get rid of excess sodium, or salt, which, in turn, helps keep your blood pressure down. Kale is especially good but all the following help keep your blood pressure in the normal range.
* Romaine lettuce
* Arugula
* Turnip greens
* Collard greens
* Spinach
* Swiss chard
All of these are especially beneficial when you dress them with olive oil, which is a healthy fat. Olive oil contains polyphenols, which are inflammation-fighting compounds that can help lower blood pressure.
Certain fruits Berries are rich in natural compounds that contribute to a healthy blood pressure level. Blueberries, raspberries, and strawberries are especially good if you combine them with oatmeal, granola or fat-free plain yogurt, which are also blood pressure healthy-foods. Kiwi fruit, which contains more vitamin C than a same-size serving of orange slices is another option, as are peaches and nectarines. Avocado, which many people don’t realize is actually a berry, is another heart-healthy food that’s great in salads. Bananas, which are high in potassium, are an appetizing (and inexpensive) option.
Broccoli, bell peppers, beets and sweet potatoes Beets are high in nitric oxide, which can help open your blood vessels and lower blood pressure. Broccoli, bell peppers and sweet potatoes provide lots of helpful calcium, magnesium, and potassium.
Seeds, nuts and herbs Sunflower, pumpkin, or squash seeds can be eaten as snacks. Add herbs and spices like basil, cinnamon, thyme, rosemary to your entrees when you can. Garlic, a staple in many dishes, helps reduce hypertension by increasing the amount of nitric oxide in the body. Pistachios decrease peripheral vascular resistance, or blood vessel tightening, and heart rate.
Beans These are a versatile, meatless source of protein that you can add to side dishes, soups, and entrées. One cup of white beans provides 13% of the calcium, 30% of the magnesium, and 24% of the potassium you need every day.
Certain fish dishes Salmon and mackeral high in omega-3 fatty acids, which can lower blood pressure, reduce inflammation, and lower triglycerides. Tilapia is extremely low in environmental toxins like mercury and PCBs that raise blood presssure, while trout contains needed vitamin D.
Pork tenderloin Generally, you should stay away from meat, but lean cuts of pork provide the meaty taste you may crave without overload your diet with unhealthy saturated fat.
Dark chocolate A 2015 study found that eating dark chocolate helps prevent cardiovascular disease. The study suggests you can have up to 100 grams per day.
Dark chocolate is great with yogurt or fruits like as strawberries, blueberries, or raspberries, as a healthy dessert.
Quinoa This high-protein whole grain has a mild yet nutty flavor, contains a variety of health-protecting phytonutrients along with an impressive amount of magnesium. It’s gluten free, and you can use it as a replacement for rice or noodles. Added benefit: it cooks in less than half the time of brown rice.
The purpose of this video has been to provide quick, basic information about blood pressure-reducing foods. To learn more about related topics, click on the links below the video screen.
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How To Reduce Blood Pressure | How To Prevent Blood Pressure | How To Lower High Blood Pressure | Lifestyle | Diet
Hey, guys! This weeks video is about high blood pressure and how you can prevent getting it with simple yet effective lifestyle changes. Healthcare professionals refer to high blood pressure as the silent killer and for a good reason! High blood pressure increases risks of many diseases and shortens your life significantly.
WHAT IS HIGH BLOOD PRESSURE:
Blood pressure is measured in millimetres of mercury (mmHg) and is given as two figures:
Systolic pressure – The pressure when your heart pushes blood out.
Diastolic pressure – The pressure when your heart rests between beats.
As a general guide:
High blood pressure is considered to be 140/90mmHg or higher (or an average of 135/85mmHg at home)
Ideal blood pressure is considered to be between 90/60mmHg and 120/80mmHg
Low blood pressure is considered to be 90/60mmHg or lower.
A blood pressure reading between 120/80mmHg and 140/90mmHg could mean you’re at risk of developing high blood pressure if you don’t take steps to keep your blood pressure under control.
HOW TO PREVENT HIGH BLOOD PRESSURE:
High blood pressure can often be prevented or reduced by eating healthily, maintaining a healthy weight, taking regular exercise, drinking alcohol in moderation and not smoking.
SALT & DIET:
Cut down on the amount of salt in your food and eat plenty of fruit and vegetables. The NHS Eatwell Guide highlights the different types of food that make up our diet, and shows the proportions we should eat them in to have a well-balanced and healthy diet.
Salt raises your blood pressure. The more salt you eat, the higher your blood pressure. Aim to eat less than 6g (0.2oz) of salt a day, which is about a teaspoonful.
Eating a low-fat diet that includes lots of fibre – such as wholegrain rice, bread and pasta – and plenty of fruit and vegetables also helps lower blood pressure. Aim to eat five portions of fruit and vegetables every day.
Eatwell guide link: https://www.nhs.uk/Livewell/Goodfood/Pages/the-eatwell-guide.aspx
ALCOHOL INTAKE:
Regularly drinking alcohol above recommended limits can raise your blood pressure over time.
Staying within these recommended levels is the best way to reduce your risk of developing high blood pressure:
Men and women are advised not to regularly drink more than 14 units a week. Spread your drinking over three days or more if you drink as much as 14 units a week.
Find out how many units are in your favourite drink and get tips on cutting down: https://www.nhs.uk/Livewell/alcohol/Pages/alcohol-units.aspx
GET ACTIVE & LOSE WEIGHT:
Being active and taking regular exercise lowers blood pressure by keeping your heart and blood vessels in good condition.
Regular exercise can also help you lose weight, which will also help lower your blood pressure.
Adults should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week.
CUT DOWN CAFFEINE:
Drinking more than four cups of coffee a day may increase your blood pressure. If you’re a big fan of coffee, tea or other caffeine-rich drinks, such as cola and some energy drinks, consider cutting down.
STOP SMOKING:
Smoking doesn’t directly cause high blood pressure, but it puts you at much higher risk of a heart attack and stroke.
Smoking, like high blood pressure, will cause your arteries to narrow. If you smoke and have high blood pressure, your arteries will narrow much more quickly, and your risk of heart or lung disease in the future is dramatically increased.
SLEEP:
Long-term sleep deprivation is associated with a rise in blood pressure and an increased risk of hypertension. It’s a good idea to try to get at least six hours of sleep a night if you can.
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I’m a British – Persian – Iranian prescribing media pharmacist who loves science, making videos and helping people. I work in both GP surgeries and community pharmacy.
DISCLAIMER:
This video is for information only and should not be used for the diagnosis or treatment of medical conditions. Abraham The Pharmacist has used all reasonable care in compiling the information but make no warranty as to its accuracy. Always consult a doctor or other healthcare professional for diagnosis and treatment of medical conditions.
