Health experts claim many people keep lowering blood pressure on their top priority list to keep heart disease at bay. The World Health Organization (WHO) has revealed that nearly 1.13 billion people are dealing with high blood pressure across the globe. The US Centers for Disease Control and Prevention (CDC) has reported that around half of people living in the US are struggling with high blood pressure. The agency has said that only 1 out of four people have been able to keep their blood pressure under control in the US. Health experts have said that high blood pressure can shoot up the risk of heart disease and stroke, and both these issues are leading causes of death in the US. Experts have said that people need to make healthy eating choices to keep their blood pressure under control and keep these diseases at bay. They have said that a diet that is rich in whole foods and low in sodium, refined flour, and added sugar might be the best one for reducing blood pressure. Lauren Minchen, who is a nutrition consultant for Freshbit has said that these qualities can be found in whole-food-based diets such as vegan, Mediterranean, and paleo. Dieticians have said that being focused on 100 percent whole grains, slight to no added sugar, lean protein, omega-3 fatty acids, and a lot of fruits and vegetables is ideal for eating choices.
Lauren Minchen has said that irrespective of what people’s dietary preferences are, there are many ways and means to keep blood pressure under control. She has said that there are some good habits that can be incorporated into the daily routine to lower blood pressure. She has said that people should reduce the amount of sodium in the diet. They should avoid adding table salt to food. People should avoid eating processed foods such as deli meats, chips, and frozen meals. People should start keeping a track of sodium intake by eating only 2300 milligrams or less sodium per day. To keep blood pressure under control, people should incorporate potassium-rich foods in their diets such as bananas, citrus, fruits, spinach, and beans. People can easily replace refined pasta, crackers, and pasta with whole-grain versions, said the experts. Experts have said that to track the intake of sodium and potassium people can use apps like Freshbit that tell what and how much nutrients people are consuming based on the foods they eat. Health experts have said that when people start eating high amounts of salt, their body starts holding on to water that can build pressure on blood vessels and the heart. It can lead to increased blood pressure. However, potassium has exactly the opposite effect on the body. Potassium relaxes blood vessels and therefore it keeps blood pressure under control. A study that has been released in 2007 has revealed that a greater intake of whole grain-based foods is linked to a lower risk of high blood pressure. It shows that it is worth making a switch from refined flours. Health experts have said that whole grains make you feel full for a long time. Whole grain-based foods can reduce the risk of damage to blood vessels and insulin resistance as well. Such foods can shoot up the intake of potassium as well.
Lauren Minchen has said that foods such as fatty fish, chicken breast, berries, bananas, spinach, broccoli, citrus fruits, quinoa, brown rice, whole potatoes with the skin, full-fat yogurt, and eggs are most essential to keep blood pressure under control. She has said that having these foods provides crucial potassium, magnesium, calcium, and a wide range of vitamins that are essential for a healthy cardiovascular system. These foods can easily replace a processed food, which means eating such foods will reduce the intake of sodium. Dieticians have said that people should limit the intake of processed meats, salty processed snacks, fried foods, and fast foods. The officials from the WHO have said that a higher intake of saturated fat and trans fat majorly increases the risk of high blood pressure. Health experts have said that when people are majorly eating processed foods they unknowingly consume a lot of sodium. It shoots up blood vessels stiffening. People who eat high amounts of processed foods miss out on several healthy nutrients that are crucial to keep blood pressure under control.