Blood pressure is defined as the force that is created by blood against the artery walls as it is circulated throughout the body. A reading under 120/80 mmHg (millimeters of mercury) is considered normal. The upper number, referred to as systolic pressure, is recorded to show the pressure created when the heart is made to beat, while the lower number, known as diastolic pressure, is recorded to show the pressure maintained when the heart is at rest between beats. When blood pressure readings exceed 130/80 mmHg, high blood pressure (or hypertension) is diagnosed, and risks such as heart disease, stroke, and kidney damage are increased. If readings fall below 90/60 mmHg, low blood pressure (or hypotension) is diagnosed, which may lead to symptoms such as dizziness, fainting, and reduced blood flow to essential organs.
Blood pressure categories have been defined as follows:
- Normal: Below 120/80 mmHg
- Elevated: 120-129/80 mmHg
- Hypertension Stage 1: 130-139/80-89 mmHg
- Hypertension Stage 2: 140 or more (systolic) or 90 or more (diastolic) mmHg
- Hypotension: Below 90/60 mmHg
- Fruits
- Whole grains
- Low-fat foods
- Fish and seafood
- Nuts and seeds
- Low-sodium foods
- High-fat foods
- Sodium-containing foods
- Processed foods
- Sugary beverages and snacks
- Caffeine and alcohol
- Potassium-rich foods: bananas, potatoes, yogurt
- Omega-3 fatty acids-containing foods: fish, walnuts
- Fiber-rich foods: whole grains, beans
- Vitamin C-rich foods: grapefruit, pomelo, guava
For healthy blood pressure to be maintained, a lifestyle that includes regular exercise, a balanced diet, effective stress management, and adequate sleep is advised. Regular checks of blood pressure and consultations with healthcare providers are recommended so that potential health issues may be detected and prevented.
Risk factors such as family history, older age, high stress, unhealthy diet, smoking, lack of sleep, diabetes, and kidney problems are known to impact blood pressure levels. To manage blood pressure, the following steps are recommended: participation in regular physical activities, careful monitoring of health, engagement in stress-reduction techniques such as yoga and meditation, ensuring adequate sleep, cessation of smoking, reduction of alcohol intake, and adherence to prescriptions provided by doctors.
For dietary guidelines aimed at managing blood pressure, the following foods are recommended:
To support healthy blood pressure, the following foods are advised to be avoided:
Specific foods that aid blood pressure management are recommended:
Additional guidance for controlling blood pressure includes keeping daily sodium intake under 2,300 mg, increasing potassium intake to aid in blood pressure control, staying hydrated with plenty of water, limiting caffeine and sugar intake, and scheduling regular checkups with a doctor. A healthy diet, stress reduction techniques, adequate sleep, and cessation of smoking and alcohol use are recommended for supporting healthy blood pressure levels.
Also watch -
Read this for more information -Skin care home remedies
