What Does Your Blood Pressure Mean?    

The Top Number is your Systolic Blood Pressure— indicates how much pressure your blood is exerting against your artery walls when the heart beats.

The Bottom Number is your Diastolic Blood Pressure— indicates how much pressure your blood is exerting against your artery walls while the heart is resting between beats.

BP definition- “the pressure of the blood in the circulatory system, often measured for diagnosis since it is closely related to the force and rate of the heartbeat and the diameter and elasticity of the arterial walls.”

Typically, the focus is on the top number of your blood pressure reading (systolic blood pressure) as it may be a major risk factor for cardiovascular disease for people over 50. “In most people, systolic blood pressure rises steadily with age due to the increasing stiffness of large arteries, long-term build-up of plaque and an increased incidence of cardiac and vascular disease”. Experts also suggest that it may not necessarily be specific to age entirely but rather the western diet that impacts our artery health so severely. According to recent studies, the risk of death from ischemic heart disease and stroke doubles with every 20 mm Hg systolic or 10 mm Hg diastolic increase among people from age 40 to 89.

Blood Pressure Range:
Our Blood Pressure must be confirmed by a medical professional. A doctor should also evaluate you not just for high blood pressure but for low blood pressure

Why Does Blood Pressure Matter?

The American Heart Association and NutritionFacts.Org:

  • Blood Pressure is the #1 risk factor for death and disability in the world.
  • 1-3 adults have Hypertension.
  • If ones’ blood pressure rises and stays high over time, it can damage the kidneys, heart and blood vessels without any symptoms.
  • The brain can be damaged by strokes in patients with hypertension.
  • Blood vessels can be damaged, forming aneurysms that may burst and blood vessels in the eyes can be damaged that may cause blindness.

Some Factors That Can Increase BP such as:

  • Smoking
  • Lack of Physical activity
  • Too much Salt
  • Stress
  • Chronic Kidney disease, and more.

What are some Lifestyle changes you can start with to assist with lowering your BP?

Experts Suggest Changing the Way We Eat to Favor the following:

Whole food (unprocessed) plant-based foods such as fruits, vegetables, whole grains, tubers, nuts, seeds and legumes are key. These foods can help bring your blood pressure down with the possibility of reducing the need for blood pressure medications. Plant-based foods are naturally rich in fiber, potassium and low in sodium, low in fat, and cholesterol. A plant-based diet is an easier way to reduce the amount of sodium, saturated fats and trans-fat.

When we decrease and/or avoid animal-fats (meat and dairy), added oils, and unhealthy processed foods, our blood becomes less viscous which means “thick.” By minimizing or avoiding animal fats and unhealthy processed foods, our blood becomes more like water and less sticky and/or thick-like grease.

With blood being more like “water” it will flow more easily through our arteries and our heart. This also helps the heart to not push as hard to keep our blood moving.

Consider:

  • Taking 1-2 Tbsp. of Ground Flaxseed each day- most potent food hypertensive agent!
  • Drinking 1-2 Cups of Hibiscus Tea daily!
  • Drinking Japanese Green Tea!
  • Veggies! Vegetables dilate our arteries 4x better than the Standard American Diet!
  • Include Garlic and Onions- Just a ¼ tsp of Garlic may help our arteries function better.
  • Taking 1 Tbsp. (Max 2 TBs/day) of Apple Cider Vinegar mixed with water may protect arteries after a fatty meal by relaxing and dilating the arteries. It also assists with speeding up glucose disposal in the body and improve insulin action.
  • Reduce salt!
  • Eating Vitamin C rich foods such as Amla after a salty meal may help arteries, as salt impairs endothelial dilation. Amla is high in Vitamin C and has the highest number of antioxidants in the whole plant kingdom. Amla can assist with building collagen in the arteries as well!
  • Maintain a Healthy Weight- Exercise at least 30 minutes of moderate physical activity each day.
  • Limit alcohol consumption (Women, no more than 1 glass/d and Men, no more than 2 glass/d).
  • Avoid Tobacco (damages arteries and raises BP).

Reference: NutritionFacts.org

Sodium- Ideal Daily Limit: <1,500 mg/d
Recommendation from the American Heart Association applies to the entire US population.

Elevated salt intake is not just associated with Elevated Blood Pressure, it is also associated with:

  • Stomach cancer
    • Recurrent Kidney stones
    • Osteoporosis
    • Obesity
    • Direct Kidney, arteries and cardiac damages.
    • Increased risk of strokes, aneurysms and atherosclerosis which is associated with Elevated Blood Pressure, it’s a domino effect!

“Salt and blood pressure go together, the more salt we take in, the higher the blood pressure. Systemic hypertension is the major cause of stroke, of aortic dissection, a major contributor to aortic aneurism, and an accelerator or atherosclerosis. We all MUST decrease our salt intake!” –From the Editor in Chief of The America Journal of Cardiology

Side note: If sodium is higher than calories per serving, don’t buy it!

More Considerations – Consider Avoiding the Following:  

Experts have outlined in new studies that Fish Oil Supplements no longer helps cardiovascular and endothelial function. Fish Oil Supplements may hinder heart hearth.

In some recent studies along with meta-analysis studies, they have observed a statistically significant increase for heart attack risk by 86% among those that take calcium supplements. Also, there showed about a 65% increase in hip fractures with calcium supplements. However, there did not seem to be an association with cardiac risk by ingesting calcium through dietary (food) means. There are plenty of plant-based foods to get in calcium along with focusing on weight bearing exercises to assist with bone density.

Consider minimizing or avoiding animal fats (meat and dairy), oils and unhealthy processed foods, if there is concern for HTN or looking to decrease the chances of developing HTN.

This is for general information only, not a formal outline or guide. Over time, currency and completeness of the information may change. Recipients should seek medical advice from their licensed healthcare professional.

6-1-19 ~AJ

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