Hypertension, Diet & Lifestyle

The circulatory system is the “highway” of our bodies. It delivers nutrients and moves wastes to be moved out of our bodies. The pressure of blood flowing against the walls of your arteries is blood pressure. Normally, blood pressure will rise and fall throughout the day, however if it remains elevated for a long time it can damage the heart and other parts of our body. Uncontrolled blood pressure can ultimately cause stroke, heart attack, kidney failure, heart failure and sexual disfunction. Hypertension occurs when the blood pressure is higher than normal.

Blood Pressure Levels: Blood Pressure Category

Systolic mm Hg (Upper Number)

Diastolic mm Hg (lower number)

Normal Less than 120 and Less than 80 Elevated 120-129 and Less than 80 High Blood Pressure- Stage 1

130-139 or 80-89

High Blood Pressure- Stage 2

140 or higher or 90 or higher

Hypertensive Crisis

Higher than 180

And /or

Higher than 120

Risk Factors for hypertension include: Modifiable Risks Non-Modifiable Risks Smoking, second-hand smoke, Diabetes, Being obese or overweight, high cholesterol, poor diet, and inactivity

Family history, race/ethnicity, sleep apnea, male gender, chronic kidney disease and advancing age.

General Nutrition Guidelines:  Consuming a healthy diet high in fruits and vegetables, whole grains, and low-fat dairy products but low

in saturated fats and trans fats is helpful to improve blood pressure levels.  Salt intake, specifically sodium consumption should be limited. 1,500 mg/day of Na/Salt is a good goal

to work toward, but limiting to 1,000mg/day may be even more helpful to regulate blood pressure. Limiting processed foods which tend to be high in salt is a good way to start. Check with your doctor and dietitian for the level that is best for you.

 Increasing potassium intake to 3,000 to 5,000 mg per day is also beneficial.  Speak with your doctor regarding alcohol consumption. Generally, it is advised for men to limit

consumption to drinks per day and one drink per for women.

Foods to Choose Foods to Limit/Avoid Breads: whole wheat breads, unsalted breads, and rolls

Breads or rolls with salted tops, packaged stuffing, biscuits, corn bread, bread crumb mixes

Cereals: regular cooked cereals, puffed wheat, puffed rice and shredded wheat cereals

Instant cereals, regular ready to eat cereals

Crackers& snacks: unsalted crackers and snacks and unsalted peanut butter

Salted crackers and snacks, party spreads & dips, regular peanut butter

Pasta, rice & potatoes: all types Pre-made, processed, canned, frozen Dried beans& peas: all types Pre-made, processed, canned Meats& alternatives: fresh or frozen, low Na canned varieties

Salted, smoked, canned, spiced, pickled, flavored, marinated, processed, frozen dinners, cold cuts, luncheon meats, meat pies.

Fruits & Vegetables: fresh or low sodium canned or frozen, low Na canned varieties

Canned products, frozen products with sauces or flavoring

Dairy products: milk, cream sour cream, yogurt, low Na cottage cheese, low Na cheeses

Buttermilk, processed cheeses, slices and spreads, regular cheeses and cottage cheeses

Fats & oils: unsalted margarine, regular butter, or mayonnaise, cooking oils, salt free gravies, low Na salad dressings and sauces * limit for healthy eating

Bacon fat/grease, salt pork, gravies and commercial salad dressing and sauces

Soups: salt free soup and low sodium bouillon cubes Regular canned or prepared soups, stews, broths, bouillon and packaged frozen soups

Desserts: sherbet, fruit ices, gelatin, pudding, ice cream, marmalade, jelly, jam and honey *limit for healthy eating

Commercially prepared and packaged baked goods and chocolate candies

Beverages: coffee, tea, soft drinks, fruit flavored drinks without Na

Carbonated beverages with Na or salt added; softened water

Condiments: fresh & dried herbs, low Na products, vinegar, lemon, lime, seasoning blends without salt

Table salt and any form of salt, bouillon cubes, MSG, meat extra, Worcestershire Sauce, tarter sauce, ketchup, chili sauce

Exercise: Physical activity and losing weight with diet and movement may help reduce blood pressure. 150 minutes of moderate intensity physical activity or at least 75 minutes of vigorous per week or a combination of both may be helpful for overall health. Check with your doctor before beginning an exercise regimen.

Medications: Sometimes medications will be prescribed to help control your blood pressure. It is important to take medications as directed. These may include ones that diuretics, which help eliminate sodium and water from the body, ACE inhibitors (Angiotensin-converting enzyme) & ARBs (Angiotensin II receptor blockers), which relax the blood vessels and decrease narrowing, and Calcium channel blockers which work on the muscle of the blood vessels. (Grapefruit should be avoided with Calcium channel blockers) Other medication may be added if blood pressure does not improve.

References

(2018, February 5). Verywell Health. https://www.verywellhealth.com/high-blood-pressure-diagnosis-

4158432

Https://whitakerwellness.com/wp-content/uploads/2017/07/shutterstock_161938103.jpg.

Https://www.heart.org/-/media/Files/Health-Topics/Answers-by-Heart/What-Is-High-Blood-Pressure.pdf.

(2021, January 16). High blood pressure (hypertension) – Diagnosis and treatment – Mayo Clinic.

Mayo Clinic – Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/high-blood-

pressure/diagnosis-treatment/drc-20373417

Tips to enhance exercise adherence. (2017, February 8). Women

Fitness. https://www.womenfitness.net/enhance-exercise-adherence/

What is high blood pressure? (n.d.). www.heart.org. https://www.heart.org/en/health-topics/high-blood-

pressure/the-facts-about-high-blood-pressure/what-is-high-blood-pressure

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