High blood pressure , also referred to as hypertension, is a result of too much force exerted on the walls of the arteries. According to the American Heart Association, 74.5 million people in the United States over the age of 20 have high blood pressure. There are two forces that take place when your heart is delivering oxygen-rich blood to the body. The first force is the pressure exerted on the artery walls when the heart pumps blood out to the body, also referred to as systolic pressure. The second occurs when the heart is resting between beats, referred to as diastolic pressure. When too much force has to be exerted to pump the blood out, your blood pressure rises. Making dietary changes may help to lower your blood pressure. One of these changes includes adding more fiber into your diet.
Fiber and Cholesterol
Excess fat in the diet turns into cholesterol once it is digested. Cholesterol is fat-soluble and has to be chemically altered into a water-soluble form in order to be properly excreted. The liver secretes a fluid that along with the body's bile helps to transform this cholesterol. The water-soluble cholesterol is stored in the gallbladder. This cholesterol is deemed toxic by the body, and fiber becomes imperative in helping to remove it. By being a primary source in removing cholesterol, fiber also helps to stabilize and in some cases decrease overall cholesterol levels in the body. This is important for blood pressure because cholesterol and plaque can build up in the arteries, which forces the heart to pump much harder against the artery walls to reach the body.
Proven Effects of Fiber
A study completed at the University of Australia's Department of Medicine used 35 patients who were hypertensive. These patients were put on an increased fiber, lowered protein diet for a period of eight weeks. Blood pressure was then measured consistently over a 24-hour period, and significant reductions were observed. Average blood pressure ratings dropped by a total of 5.9mm/HG. This drop is enough to move some individuals out of the hypertensive zone, which the American Heart Association defines as anything over 140/90. The research team concluded that fiber can definitely play a role in blood pressure reduction and prevention.
Insulin and Fiber
Insulin and fiber in the diet also play a role in blood pressure. Insulin is formed in the pancreas during the digestion process. If the speed of sugar absorption is rapid in the body, insulin levels increase. When there is a sudden spike in insulin, the body's blood pressure also increases. When there is an adequate amount of fiber in the diet, the sugars in the body are more gradually broken down. This reduces both the insulin spike and resulting increase in blood pressure. The American Heart Association recommends trying to get about 25g of fiber per day.
Fiber-Rich Foods
Incorporating fiber-rich foods into your diet can be an important step in lowering your blood pressure and contributing to your overall well-being. Fruits and vegetables are great sources of fiber to include into your daily regime, and they will also provide you extra antioxidants, vitamins and minerals. Fruits to consider include grapefruit, apples and pineapples. Vegetables that are fiber-rich include carrots, beans, sprouts, cauliflower, broccoli and spinach. Whole wheat breads, grains and cereals, rice and barley are also good sources of fiber to include in your diet.
References
- The American Heart association: Understanding Blood Pressure
- The American Heart Association: High Blood Pressure Statistics
- The American Heart Association: What Is High Blood Pressure?
- "Hypertension"; Dietary Protein and Soluble FiberReduce Ambulatory Blood Pressure In Treated Hypertensives; Burke, V., et al.; October 2001
- "The Eat-Clean Diet"; Tosca Reno; 2010
