Approximately one of every three Americans has high blood pressure, according to the National Heart, Lung and Blood Institute. Controlling your blood pressure and keeping your heart healthy can reduce your risk of disease. Living a healthy lifestyle, including eating a healthy diet, can help you better manage your blood pressure and your heart health.
Significance
Blood pressure is the measure of the force of blood against the walls of your arteries as your heart beats. When your blood pressure is high, your heart has to work harder to get blood to the rest of your body. Because high blood pressure increases your risk for heart disease, stroke, kidney failure and other diseases and conditions, you should make an effort to control it through a better diet. For adults, your ideal blood pressure should be below 120/80.
Healthy Diet
The DASH, or Dietary Approaches to Stop Hypertension, diet was developed to lower and manage blood pressure and is endorsed by the American Heart Association and the National Heart, Lung and Blood Institute. It focuses on eating low-sodium foods and emphasizes fruits, vegetables, whole-grain foods, low-fat milk products, lean meats, fish and nuts. Staying within your calorie needs while eating these types of healthy foods can help you lower your blood pressure and improve your heart health.
Benefits
Eating healthy foods for your blood pressure and your heart has many benefits. In addition to helping you reduce your risk of some serious diseases, eating a healthy diet can help you control your cholesterol and provide your body with the right nutrients for growth and development. A healthy, well-balanced diet can also help you maintain a healthy weight or lose weight, if necessary. Obesity and being overweight can negatively affect your blood pressure and heart health.
Recommendations
The American Heart Association reports that over 20 percent of people with high blood pressure are unaware of their condition. It recommends checking your blood pressure regularly and keeping it under control. Besides eating a healthy diet, staying at a healthy weight, participating in regular physical activity and not smoking will also help you lower blood pressure and keep it at a healthy level.
Considerations
Although eating a diet high in fruits, vegetables, whole grains and low in salt can help lower your blood pressure, it may not work for everyone. If you have high blood pressure and are not successful in lowering it through a healthier diet, visit with your doctor to put together a plan to improve it. According to Mayoclinic.com, some medications may be necessary, depending on your blood pressure measurements and other medical conditions you may have.
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