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High blood pressure is the most common preventable risk factor for heart disease. Medications, including angiotensin-converting enzyme (ACE) inhibitors, are commonly used to lower blood pressure levels. On the other hand, lifestyle changes, including dietary modifications, can help lower blood pressure levels to optimal ranges and reduce your risk of heart disease.
What High Blood Pressure Does To You
In most cases, the damage done by high blood pressure occurs over time. If left uncontrolled, it can lead to certain complications. Discover what high blood pressure does to you:
- Stroke. High blood pressure can cause blood vessels that supply blood and oxygen to the brain to become blocked or burst.
- Heart Attack. Having high blood pressure levels damages arteries that can become blocked and prevent blood flow to the heart muscle.
- Heart Failure. The increased workload from high blood pressure can cause the heart to enlarge and fail to supply blood to the body.
- Vision Loss. High levels of blood pressure can strain or damage blood vessels in the eyes.
- Kidney Disease or Kidney Failure. High blood pressure can damage the arteries around the kidneys and interfere with their ability to filter blood effectively.
- Angina. Over time, high blood pressure can lead to heart disease including microvascular disease (MVD).
- Sexual Dysfunction. High blood pressure can lead to erectile dysfunction in men and may contribute to lower libido in women.
- Peripheral Artery Disease (PAD). Atherosclerosis caused by high blood pressure can lead to narrowed arteries in the legs, arms, stomach, and head which may cause pain or fatigue.
Recommended Foods That Help in Lowering Blood Pressure
Certain foods appear to be beneficial for blood pressure. The following may help and consider adding them to your diet regularly.
- Low-fat or fat-free yogurt
- Bananas
- Berries
- Leafy greens
- Beets
- Garlic
- Sweet potatoes
- Oatmeal
- Salmon
- Avocado
- Quinoa
- Broccoli
- Peaches and nectarines
- Kiwi
- Red bell peppers
- Unsalted pumpkin seeds
- Dark chocolate
- Pistachios
- Pomegranates
- Olive oil
Other Ways to Help Lower Your Blood Pressure
If you have high blood pressure, you may wonder if medication is needed to bring the numbers down. However, lifestyle plays a vital role in treating the condition. Controlling blood pressure with a healthy lifestyle might prevent, delay or lessen the need for medication.
Here are some ways to help lower your blood pressure:
- Lose extra pounds and watch your waistline
Blood pressure often increases as weight increases. Having extra pounds also can cause disrupted breathing while you sleep which further raises blood pressure.
- Exercise regularly
Regular physical activity can lower high blood pressure by about 5 to 8 mm Hg. Aim to include strength training exercises at least two days a week.
- Reduce salt in your diet
Even a small decrease of sodium in the diet can improve heart health and lower high blood pressure by about 5 to 6 mm Hg.
- Limit alcohol
Limiting alcohol to less than one drink a day for women or two drinks a day for men can help lower blood pressure by about 4 mm Hg.
- Quit smoking
Smoking increases blood pressure. Stopping smoking helps lower blood pressure. It can also lessen the risk of heart disease and improve overall health.
- Reduce stress
Chronic emotional stress may contribute to high blood pressure. However, it can’t hurt to determine what causes stress, such as family, work, finances, or illness, and find ways to reduce stress.
- Monitor your blood pressure at home and get regular checkups
Home monitoring can help you keep tabs on your blood pressure. It can make certain your medications and lifestyle changes are working.
Medication is usually recommended to help manage blood pressure:
- Verapamil – this drug belongs to a class of medications known as calcium channel blockers. Verapamil works by relaxing blood vessels so blood can flow more easily which helps to lower the heart rate, helps you to feel more comfortable, and increase your ability to exercise.
