Hypertension (High Blood Pressure)

Blood flows through our heart, lungs and body. It flows from the lungs to the heart, which pumps fresh blood further to nourish our body. The oxygen-rich blood that is pumped through our aorta enters the arteries, then to all parts of our body, and our blood comes into contact with tissues and cells. Along the way, the blood picks up nutrients from the small intestine. It delivers oxygen and nutrients and removes carbon dioxide and waste. When the oxygen in the blood becomes low, the blood, moving through the veins, returns to the right side of our heart, where the process begins again. The blood is pumped to our lungs to get oxygen and get rid of waste. Carbon dioxide is exhaled. This is our circulatory system, also called the cardiovascular system or vascular system. This circulatory system keeps the blood flowing to all the cells of our body so that we can exist. The main parts of the cardiovascular system are the heart, a muscular organ that pumps blood to all parts of our body, and blood vessels, including arteries (transport blood away from the heart), capillaries (surround the body's cells and tissues), and veins (return blood back to the heart) to transport the blood pumped by our heart.

Blood pressure is the force acting on our blood to allow it to pass through our arteries. When our heart pumps blood, it creates a force to push oxygen-rich blood into the arteries. They deliver it to the cells and tissues of our body. The only way to know our blood pressure is to measure it. Blood pressure is the pressure of the blood in our arteries. Blood pressure is measured in units called “millimeters of mercury” (written as mmHg). Arteries are the vessels (tubes) that carry blood from the heart to the brain and the rest of the body. We need a certain amount of pressure to keep blood moving around our body. Our blood pressure naturally rises and falls throughout the day and night, and it is normal for it to rise when you move. Blood pressure is measured using two numbers: Systolic pressure: this is the higher of the two numbers. This is the pressure in our arteries when the heart pumps blood around the body. Diastolic pressure: this is the smaller of the two numbers. It shows how much pressure is in our arteries when our heart relaxes between beats.

Normal blood pressure is generally considered to be between 90/60 mmHg and 120/80 mmHg. For people over 80, because it is normal for arteries to become stiffer with age, the ideal blood pressure is less than 150/90 mmHg. High blood pressure is called hypertension. If you have high blood pressure, the force of blood pushing against the walls of your arteries is consistently too high. This means your heart works harder to pump blood throughout your body. If left untreated, high blood pressure increases your risk of heart attack, stroke, and other serious health problems. High blood pressure, also known as hypertension, can increase your risk of heart disease. It is the most common health problem of the circulatory system. Low blood pressure, also known as hypotension, is a sign of good health for some people but can be a problem for others. Symptoms of low blood pressure include dizziness or weakness.

A healthy lifestyle, including not smoking, exercising, and eating right, can help prevent and treat high blood pressure. Natural ways to lower blood pressure include getting enough physical activity, limiting alcohol consumption, managing stress, not smoking, and maintaining a moderate weight. Eating a heart-healthy diet is also important. No single food can lower blood pressure quickly. However, some foods can help a person lower their blood pressure overall. A diet rich in foods with certain nutrients, particularly potassium, can help lower or maintain healthy blood pressure over the long term.

It is important to have your blood pressure checked at least every two years, starting at age 18. Some people need more frequent checks. Most people with high blood pressure have no symptoms, even if their blood pressure readings reach dangerously high levels. You can have high blood pressure for years without any symptoms.

What can be recommended for eating? First of all, eat fruits and vegetables. Which ones? Drinking beetroot juice may lower blood pressure in the short and long term. Research shows that beetroot juice lowers systolic blood pressure in people with hypertension. The next vegetable on our list is the tomato. Tomatoes and tomato products are rich in many nutrients, including potassium and the carotenoid pigment lycopene, an antioxidant that may be good for heart health. Lycopene has been strongly linked to heart health benefits, and eating foods high in this nutrient may help reduce heart disease risk factors like high blood pressure. Garlic has antibiotic and antifungal properties, many of which may be due to its main active ingredient, allicin. Allicin is a compound that can help ease inflammation and block free radicals, unstable molecules that harm cells and tissues in our bodies.

Now let us say a few words about fruits and berries. Citrus fruits contain hesperidin, an antioxidant that may benefit heart health. Regularly drinking orange juice may help lower systolic blood pressure, and hesperidin contributes to this effect. Pomegranates contain antioxidants and other ingredients that may help prevent high blood pressure and atherosclerosis. Drinking pomegranate juice has been shown to consistently lower blood pressure. People can eat pomegranates whole or in juice form. When buying packaged pomegranate juice, make sure it does not have added sugar. Watermelon contains an amino acid called citrulline. The body converts citrulline to arginine, and this helps the body produce nitric oxide, a gas that relaxes blood vessels and keeps arteries flexible. These effects promote blood flow, which may lower high blood pressure. A daily serving of kiwi may lower systolic blood pressure. Among other benefits, kiwis are also rich in vitamin C, vitamin C has been shown to lower blood pressure in people with hypertension. Kiwis also contain other nutrients involved in regulating blood pressure, including fiber, potassium, and magnesium. Researchers believe that kiwis may help lower risk factors for heart disease, including blood pressure. Bananas contain potassium, which helps manage hypertension. Potassium reduces the effects of sodium and relieves stress on the walls of blood vessels. Other potassium-rich foods include apricots, lentils, prunes, and potatoes. Blueberries and strawberries contain antioxidant compounds called anthocyanins, a type of flavonoid. There is consistent evidence to support the theory that anthocyanins and berries rich in anthocyanins may lower blood pressure.

We will continue our survey of useful foods with omega-3 fatty acids. Daily consumption of omega-3 fatty acids can help lower blood pressure. We find these acids in fatty fish such as salmon, sardines, mackerel or tuna. Several studies have shown that eating different types of nuts can help manage hypertension. For example, regular consumption of walnuts lowers systolic blood pressure. Lentils provide protein and fiber, and experts say they can benefit the blood vessels of people with hypertension. Leafy green vegetables (cabbage, kale, spinach) are rich in nitrates, which help control blood pressure. Eating at least 1 cup of green leafy vegetables a day can lower blood pressure and reduce the risk of heart disease.

Now we’re going to talk a little bit about a popular food item called bread. Refined starchy carbohydrates like white bread, pasta, and rice contain fewer nutrients and fiber than whole grains like brown rice, whole grain bread, and oats. High fiber content has been linked to a lower risk of heart disease and circulatory problems. Oats contain a fiber called beta-glucan, which may benefit heart health, including blood pressure. If you’re trying to lose weight, it’s a good idea to eat a high-fiber diet, which will also help lower your blood pressure. Cocoa, an ingredient in dark chocolate, contains flavonoids, antioxidants. Flavonoids can help lower blood pressure. Fermented foods are rich in probiotics, which are beneficial bacteria that help control blood pressure.

There are also foods that should be avoided because they negatively impact blood pressure. We don’t necessarily have to eliminate these foods completely, but we should be careful about how much we eat. This list includes salty foods, sweet and fatty foods, alcohol, and excess caffeine.