According to a frightening statistic one out of each three or 77.9 million, grown-ups in the USA have hypertension or high blood pressure, as indicated by a report by the American Heart Association—and it’s just getting deteriorating.
It is anticipated that by 2030, almost 41.4% of U.S. grownups will have high blood pressure.
WHY IS THIS SO SERIOUS?
About 28% of American are unaware of the fact that they have this disease. It may be called as ‘silent killer’ because hypertension or high blood pressure is a cardiovascular illness that is exceptionally hard to identify. The signs are hard to notice.
In the United States, high blood pressure is the primary cause of heart disease and, the primary reason for most of the deaths.
To a significant extent this disease is controllable, but if left uncontrolled then it can increase the risk of contracting life-threatening diseases such as heart attack and stroke.
WHAT IS HIGH BLOOD PRESSURE OR HYPERTENSION?
Blood pressure measures the force of the flowing blood that is exerted against the walls of arteries.
Your blood pressure rises with every heartbeat and fall when heart become relax between the beats.
Human body’s blood pressure is shown by a number that may vary with changes in activities, posture, stress or food. Normal figure is 120/80mmHg. Any higher value than this will be considered as high blood pressure or hypertension. (Here Hg is the pressure exerted by one millimeter of mercury).
Luckily many people can reduce their high blood pressure or can maintain their blood pressure normal by adjusting their diet. We all know that human body rests on food so if your food is healthy, then you will be less likely to face any medical problem.
We are going to discuss some foods that definitely will help you to maintain healthy blood pressure. The list may contain your favorite food but remember health is the real wealth.
CANNED TOMATO PRODUCTS
A high amount of sodium exists in both canned tomato sauce and canned tomato juice. One cup of tomato juice almost contains 680 milligrams of sodium while one serving of spaghetti with meat sauce includes 1,300 milligrams of sodium.
To exacerbate matters, it’s difficult just to make them serve of tomato sauce since it’s considerably harder to have only one serving of pasta. Most Americans don’t have the idea about that one serving of pasta is a one-half cup of cooked pasta. Restaurant frequently serves four cups of pasta for every dish, which is an incredible 8 servings.
The intake of foods that are higher in salt disturbs the average level of sodium in the body. This leads to fluid-retention inside the body. It elevates the pressure applied by the blood against blood vessels that is usually called high blood pressure.
For each one gram of salt we cut from our regular day-to-day consumption; there would be around 6,000 fewer deaths from strokes and heart attacks every year. It has been assessed that a drop in salt consumption from 10g a day to 6g will lessen blood pressure and could cause a 16% decrease in demises from strokes and a 12% decrease in demises from coronary illness.
This would help to prevent around 19,000 deaths due to stroke and heart attacks in the UK every year and 2.6 million every year around the world. Making lower consumption of salt is the quickest way to reduce high blood pressure to an average level, especially if you have already hypertension.
Examples of foods that contain more sodium salt are baking soda, table salt, sauces and soy sauce, cured meat and fish, pickles, beef noodles, roasted and salted nuts, snacks, fast foods, and canned vegetables.
Absorption of cholesterol increase with the intake of higher amount of fat. Fatty foods contain saturated fat and a substance names triglycerides that is same as cholesterol. Nowadays restaurants are the primary source for supplying fatty foods throughout the United States in particular and the whole world in general.
Your body contains a higher amount of cholesterol is most probably due to lack of exercise and higher amount of saturated fat in the diet. Genetics is also an apparent reason for having high cholesterol in the body.
Examples of foods that contain cholesterol are liver (chicken), egg yolk, fish and fish oil, some fast foods, animal fats and oil (butter), shellfish and seafood, processed meat, red meat, cheese, etc.
Coffee is the most commonly used form of caffeine. Caffeine can bring about a short, yet intense rise in your blood pressure, regardless of whether you are the patient of high blood pressure or not. It’s blurry what causes this spike in circulatory strain.
A few scientists think that caffeine could block a hormone that keeps your arteries broadened. Others feel that caffeine causes your adrenal glands to discharge more adrenaline, which causes your circulatory strain or blood pressure to rise.
Some examples of caffeinated foods are chocolate, tea, soft drinks and ice cream.
A few individuals who consistently drink caffeinated beverages have a higher average blood pressure than do the individuals who drink none. Other people who always drink caffeinated beverages build up a resilience to caffeine. Thus, caffeine doesn’t have a long-term impact on their circulatory strain or blood pressure. It appears that caffeine has a stronger blood pressure increasing effect in men who are older than 70 or who are overweight.
If you are already a victim of the high blood pressure, then please ask your healthcare provider whether to limit or quit the caffeinated beverages entirely.
In case you’re worried about caffeine’s impact on your blood pressure then keep the limit of caffeine to 200 milligrams a day. Remember that the measure of caffeine in coffee and different beverages changes by brand. Additionally, stay away from caffeine just before activities that actually elevate your blood pressure, for example, weightlifting, exercise or hard physical work.
To check whether caffeine may be raising your pulse, check your blood pressure inside of 30 to 120 minutes of drinking some coffee or other caffeinated drinks. If your pulse elevates by 5 to 10 points, you might be touchy with the pulse-raising impacts of caffeine. If you want to decrease caffeine, then do it gradually over many days to a week so that you can avoid a withdrawal headache.
Research finds that when a person does excessive drinks, then it leads to high blood pressure—causes blood pressure to rise to the unhealthy level. When a person crosses three drinks in one sitting then their blood pressure will increase temporarily, and repeated binge can lead to a severe problem—long-term disease.
When drinking is cut back by a person who drinks too much to a moderate amount, his or her systolic blood pressure (the top number in the reading) by 2 to 4 millimeter of mercury (Hg). And by doing so, his or her diastolic pressure (the bottom number in the reading) can be lowered from 1 to 2 millimeter of mercury (Hg).
We recommend all of you never try to drink alcohol because it is extremely harmful to your health. If you drink it, you will lose your senses and will harm you and your family.
Some people can’t live without a drink so they should read below a various level of consumption of alcohol for their age.
If you have the problem of blood pressure, then avoid high consumption of alcohol and drink only moderate level of alcohol. We have discussed some specific amount of alcohol that is considered an average level.
Two drinks for male younger than age 65
One drink a day for a male of age 65 or older
One drink a day for a female of any age
Remember that alcohol contains calorie that adds to weight gain—a risk element of hypertension.
Research has recently shown that sugar especially monosaccharide fructose causes high blood pressure and is considered as more harmful than salt. Research has also shown that sugar in general and fructose in specific rises the risk of cardiovascular diseases.
Sucrose also termed as table sugar (disaccharide sugar) is made of glucose and fructose. This sucrose is a crucial ingredient in the manufacturing of so many processed foods—, especially fruit drinks and sodas.
According to a research the people who intake 25% or more of calorie from added sugar they are more likely to face death from cardiovascular disease.
Reducing the usage of processed foods containing added sugar would be an excellent point to start towards hypertension-free health.
Recent studies have shown that drinks that contain a high amount of sugar-sweetened soda can also lead to premature aging of immune cells. It causes the human body become vulnerable to chronic diseases.
The list of other foods that high blood pressure patient should avoid are the following:
Canned Chicken Noodle Soup, Canned or Bottled Tomato products, Canned Beans
Fast Food Fries
Frozen Pot Pies
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