Recommended diet for High Blood Pressure

It’s not just the number on your scale that matters. Watching your waistline is also critical for controlling blood pressure.The extra fat around your waist, called visceral fat, is troublesome. It tends to surround various organs in the abdomen. This can lead to serious health problems, including high blood pressure.In general, men should keep their waist measurement to less than 40 inches. Women should aim for less than 35 inches.ach cigarette you smoke temporarily raises blood pressure for several minutes after you finish. If you’re a heavy smoker, your blood pressure can stay elevated for extended periods of time.People with high blood pressure who smoke are at greater risk for developing dangerously high blood pressure, heart attack, and stroke.Even secondhand smoke can put you at increased risk for high blood pressure and heart disease.Drinking a glass of red wine with your dinner is perfectly fine. It might even offer heart-health benefits when done in moderation.But drinking excessive amounts of alcohol can lead to lots of health issues, including high blood pressure.Excessive drinking can also reduce the effectiveness of certain blood pressure medications.What does drinking in moderation mean? The AHA recommends that men limit their consumption to two alcoholic drinks per day. Women should limit their intake to one alcoholic drink per day.n today’s fast-paced world that’s filled with increasing demands, it can be hard to slow down and relax. It’s important to step away from your daily responsibilities so you can ease your stress.Stress can temporarily raise your blood pressure. Too much of it can keep your pressure up for extended periods of time.It helps to identify the trigger for your stress. It may be your job, relationship, or finances. Once you know the source of your stress, you can try to find ways to fix the problem.You can also take steps to relieve your stress in a healthy way. Try taking a few deep breaths, meditating, or practicing yoga.When left untreated, high blood pressure can lead to serious health complications, including stroke, heart attack, and kidney damage. Regular visits to your doctor can help you monitor and control your blood pressure.A blood pressure reading of 130/80 mm Hg or above is considered high. If you’ve recently received a diagnosis of high blood pressure, your doctor will work with you on how to lower it.Your treatment plan might include medication, lifestyle changes, or a combination of therapies. Taking the above steps can help bring your numbers down, too.Experts say each lifestyle change, on average, is expected to bring down blood pressure by 4 to 5 mm Hg systolic (the top number) and 2 to 3 mm Hg diastolic (the bottom number).
Lowering salt intake and making dietary changes may lower blood pressure even more.side from providing numerous other health benefits, quitting smoking can help your blood pressure return to normal. Visit our smoking cessation center to take steps to quit today.When blood pressure is high, the blood moves through the arteries more forcefully. This puts increased pressure on the delicate tissues in the arteries and damages the blood vessels.High blood pressure, or hypertension, affects about half of American adults, estimates the American College of Cardiology.Known as a “silent killer,” it usually doesn’t cause symptoms until there’s significant damage done to the heart. Without visible symptoms, most people are unaware that they have high blood pressure.1 Get moving
Exercising 30 to 60 minutes a day is an important part of healthy living.Along with helping lower blood pressure, regular physical activity benefits your mood, strength, and balance. It decreases your risk of diabetes and other types of heart disease.If you’ve been inactive for a while, talk to your doctor about a safe exercise routine. Start out slowly, then gradually pick up the pace and frequency of your workouts.Not a fan of the gym? Take your workout outside. Go for a hike, jog, or swim and still reap the benefits. The important thing is to get moving!The American Heart Association (AHA) also recommends incorporating muscle strengthening activity at least two days per week. You can try lifting weights, doing pushups, or performing any other exercise that helps build lean muscle mass.2. Follow the DASH diet
Following the Dietary Approaches to Stop Hypertension (DASH) diet can lower your blood pressure by as much as 11 mm Hg systolic. The DASH diet consists of:eating fruits, vegetables, and whole grainseating low-fat dairy products, lean meats, fish, and nuts
eliminating foods that are high in saturated fats, such as processed foods, full-fat dairyproducts, and fatty meatsIt also helps to cut back on desserts and sweetened beverages, such as soda and Be a role model! Eat healthy meals and snacks, and get the right amount of physical activity every day.
Help shape a healthy school environment using CDC’s Parents for Healthy Schools resources.The good news is that you can take steps to prevent high blood pressure or to control it if your blood pressure is already high.
Be physically active for at least 150 minutes per week doing moderate- to vigorous-intensity aerobic physical activity, in bouts of 10 minutes or more. Speak to your healthcare provider before starting a physical activity program.
Achieve and maintain a healthy body weight. If you are overweight, losing even 5% to 10% of your weight can help to reduce your blood pressure as well as dramatically decrease your chances of having a stroke or heart attack.
Be smoke-free. If you smoke, speak to your doctor or healthcare provider about quitting. If you don’t smoke, minimize exposure to secondhand smoke.
If you drink alcohol, limit yourself to no more than 2 drinks a day, to a weekly maximum of 10 for women and 3 drinks a day to a weekly maximum of 15 for men.
Find healthy ways to manage your stress. Too much stress may increase your blood pressure. Research suggests that the way in which you manage your stress is very important. Avoid unhealthy stress coping mechanisms such as smoking, alcohol use, poor food choices, not being active, watching too much television and find relief instead with physical activity, socializing, laughter and healthy eating. Remember to take time out for yourself. Get tips on relaxation and mindfulness from people who are living with heart disease and stroke.
Measuring your blood pressure at home
Home monitoring can assist your doctor in diagnosing your blood pressure correctly. It is possible for your blood pressure to rise when you visit the doctor’s office because you may be anxious. However, your blood pressure can return to normal as you go about your daily activities. By getting your blood pressure measured often can help you determine if your blood pressure is in fact high.

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