Blood pressure is the force at which blood pushes against the walls of arteries coming from the heart to other areas of the body. A blood pressure may be taken anywhere an artery can be collapsed against a bone. The artery is collapsed against a bone as the cuff or sphygmomanometer is inflated. As the air is released slowly from the cuff, a stethoscope is placed on the artery to listen for beats. The first sound heard is the opening or systolic blood pressure and represents the pressure during the contraction phase of the heart. The beats will continue for a time and the point at which it stops is the diastolic pressure or pressure during the relaxation phase of the heart or measure of peripheral vascular resistance. Ideal blood pressure is one hundred twenty millimeters of mercury systolic over eighty diastolic. Any measure over one hundred forty systolic and ninety diastolic is considered hypertension or high blood pressure.
Hypertension presents a greater risk of stroke and heart disease which are the leading causes of death in the United States. About 75 million, one in three, or thirty-two percent of adults have high blood pressure. Only fifty-four percent of those adults have the condition under control. In 2014, high blood pressure was a primary or contributing cause of death for more than 410,000 Americans or more than 1,100 deaths each day. High blood pressure including healthcare services, medications, and missed work costs the nation $48.6 billion each year. Behaviors affecting blood pressure include smoking, eating food high in sodium and low in potassium, sedentary lifestyle, obesity, and excessive alcohol consumption.
High blood pressure is a perpetual problem which is contributed to by the growing access to highly processed, high fat, and salt fast foods. There are many healthy foods that may benefit hypertension. Blueberries, raspberries, and strawberries contain anthocyanins that help hypertension. Studies demonstrate that fruits with anthocyanins significantly lower blood pressure levels. Potatoes are abundant in magnesium and potassium. The American Heart Association states that these minerals combat hypertension. Many older adults do not consume enough minerals including magnesium. Studies show that high fiber from whole grains like cereals may help lower cholesterol and reduce complications due to hypertension. The key is finding a high fiber cereal because many have high sugar and little fiber. Beets are excellent for lowering blood pressure and adverse health problems associated with hypertension. A London study published by the American Heart Association Journal stated that a nitrate in beet juice have direct and significant impact on blood pressure. Dark chocolate contains flavonoids that may lower blood pressure. These flavonoids are found in only dark chocolate and not the more popular milk chocolate. Avocado has monounsaturated fatty-acids that aid in lowering blood pressure and health risks associated with hypertension. Salmon, tuna, and mackerel are rich in omega-3 fatty-acids that have shown to lower systolic and diastolic pressures in the overweight and obese. They should be consumed twice a week and are known to reduce inflammation and triglycerides. Reaearch shows that garlic can reduce blood pressure. Garlic contains allicin, a sulfur compound that is formed from being crushed, chopped, or chewed. Maximum benefits occur from raw garlic. A study published in the Clinical Nutrition Journal concluded that virgin olive oil reduced blood pressure in the elderly. The study showed that it reduced systolic blood pressure, LDL, and stabilized blood sugars. Many of these food choices have been presented before in past articles for treatment of other disease processes that are related. It is believed by many that all disease processes are a product of inflammation. The purpose here is not to support or refute this proposed theory, but to provide healthy foods that aid in a certain medical condition. These foods provide help to battle hypertension, but in no way replace a physician's supervision or medications to reduce blood pressure. This document provides foods capable of blood pressure reduction. For excellent nutrition software and healthy meal plans for tailored needs, please visit tpnperfectbodies.com.