Welcome back readers to a new topic on high blood pressure, healthy eating, and weight management. We are only in the second week of May, so expect more exciting nutrition related topics to come! However, our discussion today is very important. According to the CDC, 47% of adults in the United States have hypertension. So why is it so prevalent and does that make it harmless? Let’s find out as we discuss what hypertension is, how it relates to nutrition, how physical activity can affect high blood pressure, and how your weight can play a huge role.
What is hypertension?
Hypertension occurs when a patient’s blood pressure is consistently high. A doctor may diagnose a patient with hypertension if his or her blood pressure usually measures at or above 140/90 mmHg. Blood pressure relates to the force of your blood pushing against your arteries. An ideal blood pressure would measure at or below 120/80 mmHg. According to the American Heart Association, causes for high blood pressure include:
- Smoking
- Consuming a diet with high sodium and alcohol
- High stress
- Low physical activity
- Overweight and obesity
Possessing hypertension long-term increases risk for heart disease, heart attack, and stroke.
Hypertension and nutrition.
In order to improve your blood pressure and prevent hypertension, a healthy diet is crucial. Foods to limit include foods moderate or high in refined sugars, salt (sodium), saturated and trans fats, and red meat. Focus on including more fruits, vegetables, and lean chicken or fish. Foods such as salmon, are high in omega 3 fatty acids which are beneficial to cardiovascular health and can aid in reducing risk of high blood pressure. Be aware with the influence of your surroundings! Our environment promotes obesity by providing lots of cheap food filled with fat, salt, and sugar.
Hypertension and physical activity
As stated previously, reducing your stress levels can improve your blood pressure and reduce risk for hypertension. When stressed, our body releases high levels of cortisol which is associated with increased blood pressure. Also, as humans, we tend to turn to highly processed foods in times of stress which can cause weight gain. Our environment allows us to sit most of the time with our jobs and recreational activities. However, adding in 150 minutes of physical activity each week can decrease stress, help manage weight, improve heart health, improve blood flow, and thus decrease blood pressure. Try adding in cycling, a quick run, a yoga class, resistance training, or even a long, serene walk into your week. Weight loss involves making simple but hard habit changes. To learn more, check out my blog post of weight loss, here.
Weight and Hypertension
Obesity and hypertension appear hand-in-hand most of the time. Therefore, watching your weight may be a good idea if you want to reduce your risk of developing blood pressure. Weight gain can mean your body adds visceral fat which increases the amount of blood vessels needed to supply that new added area with blood. Hence, gaining weight increases stress on your heart and damage to blood vessels. For individuals with a BMI of 25 or greater, losing a few pounds of fat can greatly improve your blood pressure. How do you lose weight? Weight loss involves making simple habit changes to your lifestyle that include, eating a healthier diet and clocking in some physical activity. To learn more, check out my blog post of weight loss, here and here.
Dear reader, instead of looking for a quick fix, you can start to make small changes today towards having a healthier diet and better level of physical activity.
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
Candice Shipley, Student Nutritionist
Nutrition & Food Science – Dietetics
University of Maryland, College Park | 2023