Blood pressure refers to the force exerted by the blood against the walls of the blood vessels. This pressure is produced primarily by the heart pumping blood through the circulatory system. It's expressed in millimeters of mercury (mmHg) and recorded as two measurements - systolic pressure (maximum pressure during one heartbeat) over diastolic pressure (minimum pressure between two heartbeats).
Managing Blood Pressure
Maintaining healthy blood pressure is crucial because fluctuations can lead to health problems. High blood pressure, or hypertension, can damage your arteries, leading to heart disease and stroke. On the other hand, low blood pressure, or hypotension, may cause dizziness and fainting. Both conditions require medical attention.
Interestingly, hypertension often presents no symptoms, making it a silent killer. On the other hand, hypotension is usually noticeable but generally less dangerous unless it makes you faint or fall.
What Influences Blood Pressure?
Several factors can influence blood pressure. These include genetic predisposition, obesity, a sedentary lifestyle, and nutritional factors. It's crucial to monitor your blood pressure regularly, especially if you have a family history of hypertension or pre-hypertension.
Managing High Blood Pressure
If you're diagnosed with high blood pressure, there are several steps you can take to manage it:
Dietary Changes Consult a dietitian to help structure a diet that reduces harmful nutritional factors and increases beneficial ones. Losing weight, particularly abdominal fat, can significantly reduce blood pressure.
Physical Activity Increase your level of physical activity to improve your heart health.
Avoid Harmful Substances Stop smoking and limit alcohol consumption.
Manage Other Health Risks Address other risk factors for cardiovascular events, such as obesity, type 2 diabetes, high cholesterol, and oxidative stress.
Medication If lifestyle changes aren't enough, your doctor may prescribe medication to help manage your blood pressure.
If you're monitoring your blood pressure at home, there are several reliable blood pressure monitors available online. These devices allow you to keep track of your blood pressure conveniently and accurately.
Nutrients for Blood Pressure Management
A healthy diet can significantly impact blood pressure management. Here are some foods to incorporate into your diet:
Omega 3 Fatty Acids These are found in foods like sardines, mackerel, and flaxseed. They have a protective role against metabolic diseases, including high blood pressure.
Potassium This mineral helps lower blood pressure and increase urinary sodium excretion. It's found in fresh, raw vegetables and fruit.
Magnesium This mineral also helps lower blood pressure and is primarily found in whole grains, oilseeds, and vegetables.
Flavanols These compounds, found in apples, green tea, and blueberries, can lower blood pressure.
Extra Virgin Olive Oil The consumption of this oil is inversely proportional to high blood pressure.
Foods to Avoid
Certain foods can exacerbate high blood pressure. These include:
Sodium This mineral, particularly in table salt, should be limited as it can raise blood pressure.
Saturated and Trans Fats These fats can increase blood pressure and inflammation. They're found in fatty cheeses, red meat, and processed foods.
Alcohol This substance can raise blood pressure. However, moderate consumption of red wine may have a preventive function due to its polyphenol content.
Licorice This plant can significantly increase blood pressure and should be avoided by those with hypertension.
Prevention
Preventing high blood pressure involves maintaining a healthy lifestyle. This includes maintaining a healthy weight, engaging in regular physical activity, avoiding smoking and excessive alcohol consumption, and following a balanced diet.
