High blood pressure is a condition where the flow of blood places an abnormally high amount of force against the arterial walls, increasing the risk of heart disease, heart attack and stroke. Often referred to as hypertension, it usually develops gradually over time as a result of age, weight, diet, level of activity and genetics. Tobacco, alcohol and stress may also contribute to its development. While medications can treat high blood pressure, lifestyle changes often are recommended, explains the Cleveland Clinic. One of these changes is diet, which includes an increase in fiber intake.
Whole Wheat
The insoluble fiber found in whole wheat bread can help to lower systolic and diastolic blood pressure, according to Johns Hopkins. Systolic blood pressure is the measurement of force placed on the arteries when the heart pumps blood. Diastolic blood pressure is the measurement in between beats. While both systolic and diastolic are crucial, systolic becomes even more significant after the age of 50, advises the Mayo Clinic. It's the most common form of hypertension as you age. Less than 120 mmHg is an ideal reading for systolic, while less than 80 mmHg is ideal for diastolic.
In a healthy diet that's rich in fruits, vegetables and legumes, you can help lower blood pressure by replacing refined carbohydrates with whole wheat. Roughly 85 gm a day can help, advises Sheldon G. Sheps, M.D., a hypertension specialist with the Mayo Clinic. This is equivalent to three slices of bread.
Brown Rice Bread
Much like whole wheat, the insoluble fiber in breads made from brown rice also can help to lower systolic and diastolic blood pressure. The outer layer of the kernel, which is known as the rice bran, holds the most benefit in lowering blood pressure. This is largely due to the fact that the majority of rice's dietary fiber is found within this layer. White rice has been stripped of its bran, but the bran is intact in the rice used in brown rice breads, making it of value to your health. Again, 85 gm of dietary fiber a day is recommended, which is equal to 3 oz, according to the Mayo Clinic. Check packaging to determine the amount of fiber in a slice of brown rice bread.
Barley
The soluble fiber in breads made with barley can help to lower diastolic blood pressure, notes Johns Hopkins. Barley's effects on blood pressure are largely due to its ability to lower blood cholesterol. High blood cholesterol can cause the arteries to narrow, which increases the resistance in blood flow, and thereby contributes to hypertension. The U.S. Department of Health and Human Services recommends at least 3 servings of whole-grains each day, which includes breads made from barley. To manage blood pressure, 85 or more gm is helpful.
