High blood pressure (HBP) is a condition in which the pressure in your arteries is higher than it should be. According to the American Heart Association, it’s endemic. In fact, about 50% of all Americans currently suffer from HBP, which is the leading cause of fatal strokes, heart attacks, and heart failure. HBP can also damage vital organs like your kidneys, increase your chances of developing or worsening dementia, rob you of your vision, greatly impact your cognitive abilities, and more.
When blood pressure is measured, two readings are taken. The first number is systolic pressure, or the force your heart exerts per beat to push blood throughout the body. The second number is diastolic pressure, the force present in your arteries when your heart rests between beats. Blood pressure is written in fraction form, so you’ll always see your systolic pressure over your diastolic pressure when measured at the doctor’s. For instance, if your systolic pressure is 120 mmHg (millimeters of mercury) and your diastolic pressure is 80 mmHg, that would be written as 120/80. 120/80 is considered a healthy blood pressure reading. The higher each of those numbers climbs, the more at risk for disease you become.
Managing HBP
There is currently no cure for HBP, but it can be managed. Prescription blood thinners, weight loss, proper stress management, regular exercise, and adequate sleep are among the many ways people control their blood pressure. One of the most effective methods of mitigating HBP is by being mindful of what you eat. Five foods you may want to start incorporating into your diet to keep blood pressure under control are:
1. Flaxseeds
In 2013, researchers did a study in which people over 40 with HBP ate about three tablespoons of ground flaxseeds every day for six months. The study showed a drop in their systolic blood pressure by 15 mmHg. This is one of the most anti-hypertensive results ever recorded, and all through simple dietary intervention. You can eat flaxseeds in many different ways, including in muffins, bagels, bread, or even as a crunchy topping.
2. Blueberries
Eating a cup of blueberries a day can help lower climbing blood pressure. A 2015 study performed on women ages 45-65 with borderline HBP ate a cup of blueberries every day for eight weeks. The researchers found that their blood pressure dropped by five mmHg. Depending on where you live, blueberries can usually be found in the produce section of your local grocery store. When they are out of season, frozen blueberries will do the trick. Put them in heart-healthy yogurt, salads, baked goods, or smoothies if eating them on their own doesn’t sound appetizing.
3. Whole-Grain and High-Fiber Cereal
The right cereals can be excellent for your health. Take care to avoid cereal with lots of sugar and focus instead on whole-grain and high-fiber cereals. If you eat it daily, you could potentially cut your risk of HBP by 20%. If cereal isn’t for you, substitute it for oatmeal, oat squares, bran flakes, or shredded wheat. Add some milk, preferably not whole, and you can even top it off with some blueberries for an extra kick in the right direction.
4. Beets
Beets have proven their mettle in their ability to lower blood pressure. In 2015, a study of 64 individuals with elevated blood pressure was conducted. Half of the subjects were on blood pressure medication, and the other half were not. The half who were not on medication drank a glass of beet juice a day. After a month of the study, those drinking the beet juice every day saw an 8-point drop in their systolic blood pressure. This natural remedy mimicked taking medication for HBP. Those in the study who were on medication and did not drink the beet juice saw no change in their blood pressure.
5. Yogurt
Yogurt has a number of positive effects. It can soothe ulcers, heal damaged guts, as well as lower blood pressure. The probiotics in yogurt are key. Eating yogurt isn’t a quick fix for your HBP, but eating it consistently for more than three months can help. In one study, people who regularly ate yogurt over eight weeks saw an average systolic blood pressure drop of 3.6 mmHg. When picking up your yogurt from the store, check the label and make sure it’s low sugar and that it says ‘live and active cultures.’
Takeaways
One of the reasons why HBP is so dangerous is that it can be invisible. Symptoms are developed so gradually that many go most of their adult lives completely unaware that their HBP is putting their bodies at serious risk. It’s crucial that you see your doctor regularly and get your blood pressure checked–early intervention and effective HBP management saves lives.
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This article was updated on 10/4/24.