High blood pressure, also known as hypertension, is a common condition that affects the arteries. When you have high blood pressure, the force of the blood pushing against your artery walls is consistently too high, causing the heart to work harder to pump blood. This condition can contribute to serious health issues such as heart disease, stroke, kidney damage, and vision loss.
Some nutrition guidelines to follow when you have hypertension:
Follow the DASH diet plan:
- Foods high in potassium, calcium, magnesium, fibre and protein.
- Low fat food.
- Low salt food.
- Avoid caffeine.
- Avoid alcohol.
Specific foods to include in your diet:
- Garlic
- Beetroot
- Oily fish (and omega 3 for EPA and DHA)
- Green tea
- Ginger
Including minerals like potassium, calcium and magnesium into your diet may assist in lowering blood pressure, however, you need to be sure that your kidneys are healthy.
Vitamins that may help lower blood pressure:
- Vitamin D
- Vitamins B
- Vitamin C
Other nutrients:
- Coenzyme Q10 (CoQ10): An antioxidant that may help improve heart health and lower blood pressure.
- L-Arginine: An amino acid that can help relax blood vessels.
The role of GUT health and probiotics:
Consuming prebiotic and probiotic foods to nourish healthy gut bacteria can be beneficial for long-term blood pressure management.
Exercise and blood pressure:
Regular exercise positively affects blood pressure by strengthening the heart, reducing stress, and improving circulation.
