It’s a month all about Nutrition. And in this blog, we take a look at how hydration and nutrition can affect your blood pressure, and the steps to keep your BP optimal
In order to control blood pressure, it’s important to eat properly and drink plenty of water. Blood pressure is the force of blood pushing against the artery walls, and it is regulated by a number of lifestyle choices, including nutrition and hydration. A diet high in nutrient-dense foods, high in potassium, and low in salt can help to maintain normal blood pressure levels. Additionally, staying hydrated by drinking plenty of fluids can also help to maintain healthy blood pressure. Keep reading to find out the foods to lower blood pressure and how you can check them at our pharmacy.
The importance of maintaining healthy blood pressure levels
All the parts of your body including vital organs like the heart, brain, and kidneys receive nutrients and oxygen from normal blood flow.
Your blood pressure usually fluctuates throughout the course of the day. The time of day, activity, stress, the foods you eat, as well as other factors all have an impact on blood pressure. Nevertheless, issues may develop if your blood pressure continues to be too high for too long.
High blood pressure can cause your heart to work harder than necessary, which can lead to the weakening of the heart. Additionally, the increased blood flow caused by high blood pressure can cause your blood vessels to become weak, stiff, or narrowed over time. Your heart, brain, kidneys, and eyes, are just a few of the vital organs that high blood pressure can damage over time.
How is blood pressure measured?
Traditionally, blood pressure was measured using a stethoscope and pump. These days, there are several different digital monitors that can be used to measure blood pressure. You can find a few here.
Blood pressure is measured in millimetres of mercury (mmHg) and is reported as two numbers, including systolic pressure and diastolic pressure. Systolic pressure is the pressure when the heart beats and pumps blood, and diastolic pressure is the pressure when the heart is at rest between beats. A normal blood pressure reading is typically around 120/80 mmHg.
What are the recommended lifestyle changes?
There are several lifestyle changes that can help manage blood pressure, including:
Regular exercise
Physical activity can help lower blood pressure and improve overall cardiovascular health.
Healthy diet
Eating a healthy diet that is low in sodium and rich in fruits, vegetables, whole grains, lean protein, and low-fat dairy products can help manage blood pressure.
Maintaining a healthy weight
Being overweight or obese can increase blood pressure. Losing even a small amount of weight can help lower blood pressure.
Limiting alcohol consumption
Drinking too much alcohol can raise blood pressure.
Quitting smoking
Smoking can damage blood vessels and increase blood pressure. Quitting smoking can improve overall cardiovascular health and help manage blood pressure.
Managing stress
Chronic stress can increase blood pressure. Finding ways to manage stress, such as relaxation techniques or counselling, can help manage blood pressure.
Monitoring blood pressure regularly
Regular blood pressure checks through a monitor can help identify high blood pressure early and allow for timely management.
What food can I eat that will help?
Anyone with high blood pressure, including people using blood pressure-lowering medication, should follow a heart-healthy diet. Consuming foods rich in minerals like magnesium and potassium may be very beneficial.
The following foods are some of the best for lowering blood pressure:
- Citrus fruits
- Fatty fish like salmon
- Swiss chard
- Pumpkin seeds
- Beans and lentils
- Berries
- Amaranth
- Carrots
- Celery
- Tomatoes
- Broccoli
- Some herbs and spices
- Spinach
It’s important to remember that adopting a healthy diet, along with other lifestyle changes, can drastically lower your blood pressure and help lessen your risk of developing complications.
Getting your blood pressure checked at Knights Pharmacy
Visit your nearest Knights Pharmacy branch today to check your blood pressure. You can also shop online for blood pressure monitors to help track your blood pressure at home.
This post was written on behalf of Knights Pharmacy by Pharmacy Mentor
