The #1 Habit to Break If You Have High Blood Pressure

If you are one of the 120 million American adults with high blood pressure, you can take numerous steps to reduce it, including reducing the amount of salt you eat. “Sodium is an essential avoidable driver for blood pressure variations” David L. Katz, MD A specialist for internal and preventive medicine with specialist knowledge in nutrition.

However, there is more to reduce the sodium level in your diet than just paint the salt shaker. You also have to consider food with high sodium and saturated fat such as restaurants and certain ultra-processed foods.

Restaurant foods are quite uncomplicated, but processed foods fall into a spectrum. Technically speaking, when human hands are involved, this is considered to be processing. Even foods are processed without additional ingredients, such as a pre -washed bag with spinach or a pack of skinless chicken breast. However, there is a big difference between this minimal processing and ultra processing. Ultra-processed food-like chips, crackers, sweets, packaged baked goods and soda have often a high sodium, additional sugar, saturated fat and preservatives that help to extend their durability.

“Not all workmanship is bad,” says Katz. “Ultra-processed foods contain ingredients that domestic chefs never or hardly ever use-in such a container, color core, texture and emulsifiers. It is not about spinach leaves that were rinsed and packaged or hidden, which were dried and sagged, or oats that were pressed, rolled and packaged and packaged.”

This is also not about occasional salt and vinsig chips or frozen pizza. The problem is the amount and frequency From you that we come to our diet. About 58% of the total daily calories that Americans eat come from ultra-processed food. Research suggests a strong connection between ultra-processed foods and high blood pressure.

In addition to the sodium, Katz says that the tendency of ultra-processed convenience foods also tends to deliver additional sugar and saturated fats that increase the health risk of the heart and outperform the full value in their diet-bodies can increase blood pressure.

Understand blood pressure

The blood pressure is the amount of pressure that the blood exerts on the arterial walls when it flows through it. We need some pressure on the arterial walls so that the blood can get where it has to go into our body. But it becomes a problem when this blood penetrates at an exceptionally high speed – which exerts too much stress on the arterial walls. The arteries can be damaged over time, and this increases the risk of heart attack and stroke.

The blood pressure is measured in two ways. The first is her systolic pressure, which is the power of the blood that is pumped from her heart and in her arteries. This is the upper number in a blood pressure value. The second is the diastolic pressure, the number of land that measures the force that puts its blood on its artery walls while her heart is resting between the blows.

These numbers are expressed in millimeters of mercury (or mm Hg). But your health service provider probably says something like “150 over 90”. What does that mean? Healthy blood pressure is below 120 systolic and less than 80 diastolic. Readings over 130 systolic and 80 are considered increased. And everything that is more than 130 or 80 diastolic as high blood pressure (also known as high blood pressure).

Strategies for better blood pressure

Avoiding or limiting sodium is a good beginning. Here are a few simpler ideas to bring this blood pressure to a healthier level.

Cook at home more often

This does not mean that you can ever get Doordash again. However, there is good evidence that combine the food with higher sodium levels. For example, a study showed that men who ate only one meal a day that was not prepared at home consumed 7% more sodium.

In addition to sodium, you can also control meals at home with other ingredients that can mean health problems, such as sugar and saturated fatty acids. It doesn’t have to be complicated. Make a few oats overnight that are waiting for you in the morning, throw a salad with what hangs in your sharper drawer, or stir a little chicken with frozen vegetables.

Activate

Nutrition is a major role when it comes to control of blood pressure, but regular physical activity is also the key. And although more structured movement is great, any kind of movement is good and can help keep your blood pressure in chess. Studies show that even “leisure activities”, such as the pedal of a football with their children or in the garden, can have a positive effect on blood pressure.

Decompress

Studies indicate that people with high blood pressure and higher stress levels have a more difficult time to treat their blood pressure. The good news is that finding can help reduce your numbers to reduce stress.

Katz suggests doing small things every day. Maybe it’s a five-minute skin care routine. Or a quiet cup of tea minus devices. Or a ventilation session with your beast. All of these little moments can add up to something pretty powerful. If you switch from one activity to the other – like from work – use a few minutes for a few deep breathing to center yourself and change your way of thinking for the next.

The stress management is not just about techniques at the moment. Think about what you really emphasize – and become specific. Then look at some possible implementable steps that you can take to change this stressor – and ultimately reduce the stress that it puts on you.

Our expert

The sodium food and contain the intake of food with a high sodium and saturated fat-like restaurants and certain ultra-processed food-it’s a top strategy to reduce high blood pressure. And a bonus is that it could also reduce your risk of other diseases, such as high cholesterol, diabetes, obesity and more. In addition to regular physical activity and stress management, reducing sodium levels can help you achieve your health goals in a way that works in the long run.