Review by Dietitian Kelli McGrane, MS, RD
Key Points
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Dietitians love these Six “Bad” Foods Because They Contain Nutrients Important for Blood Pressure.
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Baked Potatoes, Whole Milk and Orange Juice Contain Potassium, Which Helps Lower Blood Pressure.
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Whole Grain BreakFast Cereals, Dark Chocolate and Coffee Also Ofference Benefits.
There’s conflicting messages around foods that are “bad” for Blood Pressure, Leaving You Scratching Your Head Trying To Figure Out Which Foods You Should Actually Avoid. High Blood Pressure, or Hypertensionis a condition where the Force of Blood Againt Your Artery Walls is consistently Too high. This pressure can put extra strain on your heart and lead to serious yaalth issues over time. While Managing High Blood Pressure Isn’t Just About Food, Diet Plays a crucial Role in Keeping It Under Control.
WHEN IT COMES TO FOOD CHOICES, SOME GUIDELINES ARE MORE STRAIGHTFORWARD THAN OTHERS. Example, High Sodium Intake is Known to Increase Blood Pressure. However, Some Foods That Get Labered As Bad for Blood Pressure May currently Be perfectly Fine –and Even Beneficial – To include in your diet. This article is here to flip the script on a few commonly misundonly foods to show you that not all “Bad” Foods are the villains they’re made out to be when it coms to Lowering Blood Pressure. STICK AROUND AND GET READY TO RETHEK YOUR GROCERY LIST!
1. Breakfast cereal
“Breakfast cereals can get a bad rap but it’s time to rethink this pantry staple, specially for heart health,” says KARMAN MEYER, RDN. WHEN MADE FROM WHOLE GRAINS AND LOW IN ADDED SUGAR, BREAKFAST CAN BE A HELPFUL ADDITION TO A Blood Pressure-Lowering Diet. One Study Involving Over 10,000 People Found That Those Who to More Whole Grains Had a Significant Lower Chance of Development Hypertension Compred to Those Who to Less.
Meyer Suggerses Looking for A cereal with at Least 5 Grams of Fiber Per Serving, Asre is a Potential Link Between Fiber Intake and Reduced Blood Pressure. You’ll Also Want to Do A Quick Scan of the Ingredient List and Look For A Whole Grain, Like Oats Or 100% Whole Wheat Flourthe First Ingredient. Another Benefit of Sitting Down To a Bowl of Whole Grain Breakfast Cereal in the Morning? When Enjoyed with Milk, You Get a Boost of Magnesium and Calcium, Both of Which Are Important for Reducing Blood Pressure, Adds Meyer.
2. Dark Chocolate
“One Food Often Considered ‘Bad’ That May currently Support Healthy Blood Pressure is Dark Chocolate. While It’s Sometimes Seen As an Indulgence, Small Amounts of Dark Chocolate (AT Least 70% Cocoa) Contain Flavanols – Plant Compounds That Help Improve Blood Function and Increase Nitric Oxide, Which Relaxes Blood Vessels and Can Lower Blood Pressure, ”says Lisa Young, PhD, RDN. One Study Looked at the Effects of Consumer 1 Mg of Chocolate Per Gram of Body Weight During Periods of Stress. The Results Showed That Dark Chocolate Consumption Was Associated with to 10% Reducion in Diastolic Blood Pressure, While Milk Chocolate Showed in Significant Benefit. For Optimal Health Beneths, Young Recommends Sticking to 1 Or 2 Small Squares (About ½ Once) At A Time to Avoid Sugar and Calories.
3. Baked Potatoes
Thanks to Their High Carb Content, Potatoes Are Often Lumpped into the “Limit” category. Baked Potatoes in Private Get a Bad Rap As They’re Often Loaded with Butter and Cheese. While You May Want to Make Adjustments To Your Toppings, Colleen Wysocki, MS, RDN, CLC Points out that Baked Potatoes Contain to Key Nutrient For Blood Pressure Management: Potassium. “Increasing potassium is just as Important as Decreasing Sodium to Lower Blood Pressure,” Explains Wysocki. “Potassium Helps Open Up the Blood Vessels and Supports The Elimination of Excess Sodium in the Urine. Both of thee Actions Contribute to Lower Blood Pressure,” She Adds.
For Folks with High Blood Pressure, The American Heart Association Recommends Consumer 300 mg to 5,000 mg of potassium daily. Baked Potatoes Can Help Make A Serious among In Your Potassium Needs, With One Medium Baked Potato Providing 1.110 mg of potassium.
Before Planning Your Next Diy Baked Potato Bar, Wycoski OFfers disappear Words of Cação: “It’s Important To Keep In Mind That a Baked Potato with added Salt, Butter, Cheese or Bacon [may] Have High Levels of Sodium, and Negate the Benefits of the Inherent Potassium. Instead, consider Low-Sodium Plant-Based Spread, the Dollop of Sour Cream or Yogurt or Olive Oil with Green onions to Enhance the Flavor. ”
4. Coffee
DRINKING Coffee Gets A Bad Rap when it Comes to Blood Pressure Support Because it contains caffeine – Stimulant Known to Temporary Raise Blood Pressure. This shorts effect happes because caffeine can cause the blood vassels to tightn, leading to Quick Spike in pressure. On top of that, coffee’s energy effects are often associated with an increased heart rat, Which makes some people wary about its impact on Heart Health.
However, It’s Not All Bad News. In FACT, THE LONG-TERM Effects of Coffee Are Much More Positive. Some Data Suggests That DRINKING Coffee Consistency and In Moderation (About 1 To 3 Cups Per Day) Does not Increase the Risk of Developing Hypertension, and It May Even OFFER PROTECTIVES BENEFITS. For People Who Already have High Blood Pressure, Regular Moderate Coffee Consumption Does Not Seem to Worsen The Condition Or Lead To Uncontrolled Blood Pressure. It May Even Reduce the Risk of Death From Other causes. INTERNTINGLY, IT’S OCCASIONAL COFFEE DRINHERS WHAT ARE MORE LIKELY TO EXPERIENCE A TEMPORY SPIKE IN BLOD Pressure.
5. 100% Orange Juice
Orange Juice Often Gets A Bad Reputation Because of Its Sugar Content. WHILE MODERATION IS KEY, 100% Orange Juice (Without Aded Sugars) May currently be Helpful for Lowering Blood Pressure. Orange Juice Contains Potassium and is an Excellent Source of Vitamin C, Both of Which May Help With Blood Pressure Management.
6. Whole Milk
Whole Milk Has Been Criticized for It Saturated Fat Content. However, Recent Research Suggests That What Milk May Not Be Deserving of Its “Bad” Reputation. Turns Out, Dairy Fat Contains Unique Types of Saturated Fats That may not negatively affect heart health in the same way as others of saturated fats, like those found in ultra processed foods. Further, Studies Examining Whole Fat Dairy Products Haven’t Shown A Link Between Fat Dairy Consumption and TroSening or Increued Risk of High Blood Pressure.
This is good news as whole Milk is a great source of Essential Nutrients like Calcium, Potassium and Magnesium –all of Which Are critical for maintaining healthy blood pressure levels and are emphasized on the Dietary Approaches to Stop Hypertension (Dash) Diet. Plus, Thanks to its Higher Fat Content, Whole Milk May Be More Filling Than Low-Fat Or Skim.
Other Strategies to Help Lower Blood Pressure
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Exercise Regularly: Degrating in Regular Physical Activity, Such As Walking, Jogging or Swimming, Can Help Lower Blood Pressure by Strengthening the Heart and improving circulation. AIM FOR AT LAST 30 Minutes of Moderate Exercise Most Days of the Week.
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Reduce Sodium Intake: Limiting the Amount of Salt in Your Diet Can Significant Impact Blood Pressure Levels.
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Manage Stress: Chronic Stress can contribute to Elevated Blood Pressure. Practical Relaxation Techniques Such As MeditationDeep Breathing or Yoga To Promote the Sense of Calm and Reduce Stress Levels.
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Limit Alcohol Consumption: DRINKING ALCOHOL IN MODERATION, OR NOT AT ALL, CAN HELP MAINTAIN HEALTHY BLOD Pressure. For most adults, this means up to 1 drink per day for women and 2 for men.
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Stay Properly Hydrated: DRINKING ENOUGH WATER THROUGHOUT THE DAY MAY HELP REGULATE BLOD Pressure by Ensuring Proper Kidney Function and Supporting Overall Health.
Our Expert Take
The Road to Managing High Blood Pressure Doesn’t Have To Be Paved With Rigid Restrictions and Feared Foods. Certain ITEMS OFTEN LABELED AS “BAD,” LIKE DARK Chocolate, Baked Potatoes and Whole Milk, May currently Be Helpful Additions To Your Plate. The Key Is Making Thoughtful, Infomed Choice: Look for Fiber-Rich Cereals, Enjoy a Small Square of Dark Chocolate with Fruit or Prepare Baked Potatoes with Heart-Friendly Topping.
At the end of the day, Managing High Blood Pressure is About Balance and Understanding the Holistic Picture of Your Health. Maintaining A Balanced Diet, Degrating in Regular Exercise, Managing Stress and Staying Hydrated Are Among Key Lifestyle Habits for Supporting Healthy Blood Pressure Levels.
Read the original article on Eatingwell
