The best foods for high blood pressure include leafy greens, berries, whole grains, fish, potatoes, tomatoes, nuts, and seeds. Avoid salt, fried foods, sugar, alcohol, processed and packaged foods, red meat, and consuming too much caffeine.
What is High Blood Pressure?
High blood pressure, also known as hypertension, is a medical condition in which the force of the blood against the walls of the arteries is consistently high. Blood pressure is measured in millimeters of mercury (mmHg). It is recorded as two numbers - the systolic pressure (the higher number) and the diastolic pressure (the lower number).
Blood pressure with a reading of 120/80 mmHg is considered normal. However, if the systolic pressure consistently measures above 130 mmHg or the diastolic pressure consistently measures above 80 mmHg, a person is said to have high blood pressure.
High blood pressure can put extra strain on the heart and blood vessels, increasing the risk of heart disease, stroke, and kidney disease. It can also lead to vision loss, cognitive decline, and other health problems. High blood pressure is often referred to as the “silent killer” because it typically has no symptoms and can go unnoticed for years. Regular blood pressure checks are essential to identify and manage high blood pressure.
What is Considered High Blood Pressure?
The American Heart Association classifies blood pressure into the following categories:
Normal: systolic blood pressure less than 120 mmHg and diastolic blood pressure less than 80 mmHg.
Elevated: systolic blood pressure between 120-129 mmHg and diastolic blood pressure less than 80 mmHg.
Stage 1 hypertension: systolic blood pressure between 130-139 mmHg or diastolic blood pressure between 80-89 mmHg.
Stage 2 hypertension: systolic blood pressure of 140 mmHg or higher or diastolic blood pressure of 90 mmHg or higher.
Hypertensive crisis: a systolic blood pressure higher than 180 mmHg and/or diastolic blood pressure higher than 120 mmHg. It is important to note that a single blood pressure reading does not necessarily indicate hypertension. A diagnosis of high blood pressure is usually based on the average of two or more readings taken on separate occasions. If you have concerns about your blood pressure, it is important to speak with a healthcare professional.
High Blood Pressure Symptoms
Many people with high blood pressure may have no symptoms at all. This is why regular blood pressure checks are important, especially as you age or if you have risk factors for high blood pressure.
Some of the symptoms of high blood pressure can include:
- Headaches
- Dizziness
- Shortness of breath
- Chest pain
- Nosebleeds
- Flushing
- Blurred vision
- Fatigue
- Irregular heartbeat
However, these symptoms are not specific to high blood pressure and can be caused by other health conditions. If you are experiencing any of these symptoms, it is important to speak with a healthcare professional to determine the underlying cause.
In a hypertensive crisis, where blood pressure reaches extremely high levels, symptoms may include severe headache, chest pain, difficulty breathing, severe anxiety, and blurred vision. Hypertensive crises require immediate medical attention.
What Causes High Blood Pressure
High blood pressure can be caused by many different factors, including:
- Age: As people get older, the risk of developing high blood pressure increases.
- Genetics: High blood pressure can run in families, suggesting a genetic predisposition to the condition.
- Lifestyle factors: Unhealthy lifestyle habits such as a diet high in salt and saturated fats, lack of physical activity, smoking, and excessive alcohol consumption can contribute to the development of high blood pressure.
- Obesity: The risk of high blood pressure increases if an individual is overweight or obese.
- Chronic conditions: Certain chronic conditions such as kidney disease, diabetes, and sleep apnea can contribute to the development of high blood pressure.
- Stress: Blood pressure levels can increase if you have chronic stress and anxiety.
- Medications: Some medications, including nonsteroidal anti-inflammatory drugs (NSAIDs), birth control pills, and certain antidepressants, can increase blood pressure levels.
- Hormonal factors: Hormonal imbalances, such as an overactive thyroid gland or an adrenal gland tumor, can contribute to high blood pressure.
It is important to note that in many cases, the cause of high blood pressure is unknown, and the condition is referred to as primary or essential hypertension. Managing high blood pressure often involves a combination of lifestyle changes and medications prescribed by a healthcare professional.
Foods To Lower High Blood Pressure
If you have high blood pressure, it is important to eat a healthy diet that is low in sodium and high in nutrients that can help lower blood pressure. Here are some foods that may be helpful:
- Leafy greens: These include spinach, kale, and collard greens. They are high in potassium, which may help lower blood pressure.
- Berries such as strawberries, blueberries, and raspberries, are rich in antioxidants. These can help reduce inflammation and lower blood pressure.
- Whole grains such as brown rice, quinoa, and oatmeal, are high in fiber and can help lower blood pressure.
- Fish such as salmon and tuna, are high in omega-3 fatty acids. These can help lower blood pressure and reduce inflammation.
- Potatoes are high in potassium and can help lower blood pressure. As long as they are not fried or loaded with salt.
- Tomatoes are high in lycopene, which has been shown to help lower blood pressure.
- Nuts and seeds such as almonds, flaxseeds, and chia seeds, are high in potassium and can help lower blood pressure.
Overall, a healthy diet rich in fruits, vegetables, whole grains, and lean protein sources can help manage and control high blood pressure levels. If you have high blood pressure, it is important to work with your healthcare provider to develop a comprehensive treatment plan that includes medication, lifestyle modifications, and other interventions as needed.
Foods To Avoid With High Blood Pressure
If you have high blood pressure, it is important to make dietary changes to help manage and control your blood pressure levels. Here are some foods to avoid:
- Salt: Excessive salt intake can cause your blood pressure to increase, so it is important to limit your salt intake. Avoid processed foods, which often contain high amounts of salt. Opt for fresh foods that are low in salt.
- Fried foods: These include fried chicken and French fries. They can increase your blood pressure and contribute to weight gain. Instead, try grilling or baking your food for a healthier option.
- Sugar: Consuming too much sugar can contribute to weight gain and increase your blood pressure levels. Avoid sugary drinks and processed foods that contain high amounts of added sugars.
- Alcohol: Drinking too much alcohol can raise your blood pressure levels and contribute to other health problems. Alcohol intake should be limited to no more than two drinks per day for men and one drink per day for women.
- Processed and packaged foods: Many of these foods contain high amounts of salt, sugar, and unhealthy fats. These can contribute to high blood pressure. Choose whole, fresh foods instead.
- Red meat: These include beef and pork which can contribute to high blood pressure and other health problems. Limit your intake of red meat and opt for leaner protein sources, such as chicken, fish, and beans.
- Caffeine: Consuming too much caffeine can cause your blood pressure to increase temporarily. Limit your caffeine intake by drinking decaf coffee and tea or choosing other caffeine-free beverages.
- Monitor portion sizes: Eating too much food can lead to weight gain, which can increase blood pressure. Use smaller plates and bowls, and pay attention to portion sizes.
In addition to these dietary guidelines, it’s important to maintain a healthy weight, exercise regularly, and manage stress to help manage high blood pressure. Consult with your doctor or a registered dietitian for personalized dietary recommendations.
Side Effects of High Blood Pressure
High blood pressure can have several negative effects on your health. Here are some of the most common side effects of high blood pressure:
- Heart disease: High blood pressure can damage the arteries that supply blood to the heart. This increases the risk of heart disease, heart attack, and stroke. Read our related article on maintaining a healthy heart.
- Kidney disease: High blood pressure can damage the small blood vessels in the kidneys. This may lead to kidney disease or kidney failure.
- Vision problems: High blood pressure can damage the blood vessels in the eyes, leading to vision problems or even blindness.
- Cognitive decline: High blood pressure can increase the risk of cognitive decline and dementia in older adults.
- Sexual dysfunction: High blood pressure can cause erectile dysfunction in men and decreased sexual desire in both men and women.
- Peripheral artery disease: High blood pressure can damage the blood vessels in the legs and feet. This may lead to peripheral artery disease, which can cause leg pain and difficulty walking.
- Sleep apnea: High blood pressure can increase the risk of sleep apnea. This is a sleep disorder characterized by interrupted breathing during sleep.
- Aneurysm: High blood pressure can weaken the walls of the blood vessels, increasing the risk of an aneurysm, a bulge, or ballooning in a blood vessel that can rupture and cause internal bleeding.
It is important to manage and control high blood pressure through lifestyle changes and/or medication to reduce the risk of these negative side effects. Regular monitoring of blood pressure levels and working with your healthcare provider can help to prevent or manage these complications.
High Blood Pressure in Children
High blood pressure can occur in children, although it is less common than in adults. The causes of high blood pressure in children can vary but may include genetic factors, obesity, kidney disease, or certain medications. Here are some important facts about high blood pressure in children:
- High blood pressure can lead to health problems in children: Just like in adults, high blood pressure can increase the risk of heart disease, stroke, kidney disease, and other health problems in children.
- It may be difficult to diagnose: High blood pressure in children can be challenging to diagnose, as blood pressure levels can vary depending on factors such as age, height, and weight. A doctor may need to monitor a child’s blood pressure over time to determine if it is consistently high.
- Lifestyle changes can help: In some cases, lifestyle changes can help manage high blood pressure in children. These may include increasing physical activity, eating a healthy diet, and maintaining a healthy weight.
- Medications may be necessary: If lifestyle changes are not enough to control high blood pressure in children, medications may be necessary. The type of medication prescribed will depend on the underlying cause of the high blood pressure.
- Early diagnosis and treatment are important: It is important to diagnose and treat high blood pressure in children as early as possible to prevent long-term health complications.
If you suspect that your child may have high blood pressure, it is important to speak with a healthcare provider for diagnosis and treatment. A pediatrician or pediatric cardiologist may be able to help manage your child’s high blood pressure and prevent long-term health complications.
High Blood Pressure Medication
Some commonly used types of high blood pressure medication include:
- Diuretics: Also known as “water pills,” diuretics help your body get rid of excess sodium and water, which can help lower your blood pressure. Examples include hydrochlorothiazide and furosemide.
- ACE inhibitors: These medications help relax your blood vessels, which can help lower your blood pressure. Examples include lisinopril, enalapril, and ramipril.
- Angiotensin II receptor blockers (ARBs): These medications block the action of a hormone called angiotensin II, which can cause blood vessels to narrow and increase blood pressure. Examples include losartan, valsartan, and candesartan.
- Calcium channel blockers: These medications help relax your blood vessels by preventing calcium from entering the muscle cells that line the walls of your arteries. Examples include amlodipine, diltiazem, and verapamil.
- Beta-blockers: These medications help slow your heart rate and reduce the force of your heart’s contractions, which can help lower your blood pressure. Examples include metoprolol, atenolol, and propranolol.
- Renin-inhibitors: These medications help lower blood pressure by blocking the action of renin, an enzyme produced by the kidneys that starts a chain of chemical reactions that lead to higher blood pressure. The only renin inhibitor currently available in the US is aliskiren.
Your doctor will work with you to find the medication that’s right for you based on your individual needs and medical history. It’s important to take your medication as directed and to follow up with your doctor regularly to monitor your blood pressure and adjust your treatment as needed.
REFERENCES
Blood pressure and high blood pressure. Aspects of risk.
Symptoms and the discovery of high blood pressure
The DASH diet for high blood pressure: from clinical trial to dinner table
Salt and high blood pressure
Alcohol is bad for blood pressure
