Blood pressure is defined as a measure of the pressure in the arteries during the contractions of the heart and its rest between each heartbeat. Basically, blood pressure is represented by two measurements which is the systolic pressure and the diastolic pressure.
The systolic pressure is the top number in blood pressure readings and it expresses the amount of pressure generated by the heart when pumping blood through the arteries to the rest of the body. The diastolic pressure on the other hand is the bottom number in the blood pressure reading, and it expresses the amount of pressure in the arteries when the heart is at rest between beats.
Let's say somebody's blood pressure reading is seen as 209/81 mmHg as shown above. The systolic blood pressure is the number at the top (209) and the diastolic pressure is the bottom number (81). The mmHg seen over there (under the SYS and DIA on the left side) is the unit of the blood pressure and it stands for millimeters per mercury.
It should be noted that blood pressure changes throughout the day and depends on body position, breathing rhythm, stress level, physical condition, and medications the person takes, the quality of eating and drinking, and the time of the day, as blood pressure is usually lower in the night hours, and higher when getting up in the morning.
This article is aimed at helping you out by making known to you some foods which can cause an increase in your blood pressure.
Many foods can affect blood pressure, some have their effect for a short period of time, such as: stimulants found in coffee and tea, and others last for a longer period, such as: salt, and it should be noted that knowing which foods are best eaten and which foods are recommended can help you go a long way.
Avoiding them can make a clear difference in heart health, and the following is a list of nutrients and foods that affect blood pressure:
1. Salt: Although there is disagreement about the role of salt in high blood pressure, there is a correlation between high blood pressure and salt intake, and it is worth noting that some people may be more sensitive to salt; That is, consuming excess salt may expose you to a greater risk of heart disease, and in general, it is recommended to consume salt with caution.
Salt is good but too much salt is very bad for your health. Consuming less salt may help reduce the risk of high blood pressure or make it easier to control existing high blood pressure.
2. Caffeine: It is mostly used as a stimulant in tea, coffee and some soft drinks. The works of caffeine stimulates the central nervous system, increases heart rate, increases metabolic rate and raises blood pressure.
It should be noted that many studies have shown regular coffee consumption is not associated with high blood pressure, as in many cases regular coffee consumption may reduce the risk of high blood pressure in some people.
3. Alcohol: Drinking alcohol in excessive quantities increases the stiffness of blood vessels, raises the general level of metabolic stress, and increases the effort on the heart.
4. Sugar: Sugar may be more important than salt in raising blood pressure, especially in products processed from it, such as: high-fructose corn juice. Diastolic pressure, as consuming approximately 800 ml of one soft drink alone may cause a rise in systolic pressure with an average of 15 mm Hg, and an average of 9 mm Hg for diastolic pressure.
Tips to avoid low blood pressure
Here are a list of tips for changing your diet and lifestyle to avoid hypotension: 1. Eat multiple small meals: Large meals may cause a significant drop in blood pressure, because the body works harder to digest larger meals.
2. Drink more water: It is possible that dehydration can lead to a drop in blood pressure, and it is also recommended to stay away from alcohol.
Tips to avoid high blood pressure
1. Walking and exercising
Just 30 minutes of daily walking can help lower blood pressure, and more exercise helps lower blood pressure more and more.
2. Reducing sodium intake
Most guidelines for lowering blood pressure recommend limiting sodium intake, especially in people who are more sensitive than others to the effect of salt on blood pressure.
3. Eat foods rich in potassium
Eating fresh fruits and vegetables rich in potassium may help lower blood pressure. Examples of potassium rich foods are bananas, mushrooms, potatoes, cucumbers and grapes.
4. Eat foods rich in calcium.
Milk, cheese and green leafy vegetables are a great calcium source and it is advisable to eat them on a regular basis, especially, the green leafy vegetables.
5. Eating magnesium-rich foods
Magnesium is an important mineral that helps regulate blood pressure, as it helps relax blood vessels, and magnesium can be obtained by eating legumes and whole grains.
6. Eat dark chocolate and cocoa powder
Dark chocolate and cocoa powder contains plant compounds that help relax blood vessels and lower blood pressure.
7. Stop smoking
It is worth noting that there is conflicting research about the association of smoking with high blood pressure, but what is absolutely clear is that both high blood pressure and smoking increase the risk of heart disease, so it is recommended to stop smoking.
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