Approximately half of all adults residing in the European Union have hypertension, a potentially dangerous health issue that can lead to an increased risk of developing heart disease or stroke.
Eating an unhealthy diet can lead to weight gain, one of the main causes of hypertension. Poor dietary choices can increase your risk of developing high blood pressure.
Around one out of every five adults diagnosed with high blood pressure has received recommendations to make lifestyle adjustments to manage their condition better.
Adopting a nutritious diet stands as a primary defence against hypertension. Some beverages have demonstrated the potential to reduce blood pressure, and incorporating them into a well-balanced diet may aid in its management.
Arteries serve as conduits that carry blood from your heart to various regions within your body, and blood pressure is a gauge of the pressure exerted by the blood against the walls of these arteries. High blood pressure arises when this force becomes excessively elevated, potentially causing harm to both your arteries and organs.
Blood pressure is typically assessed through two measurements: during heartbeats, known as systolic pressure, and between beats, known as diastolic pressure. A healthy blood pressure reading should not exceed 120/80 mm Hg; if your blood pressure consistently surpasses this threshold, you may receive a diagnosis of high blood pressure.
Without treatment, high blood pressure can lead to several health complications, including:
Drinks have the potential to reduce blood pressure, such as:
Low-fat dairy items like skimmed milk and yoghurt are beneficial for lowering blood pressure.
A study demonstrated that substituting full-fat dairy with low-fat options can lead to a reduction in blood pressure.
Full-fat dairy products contain palmitic acid, which interferes with signals that promote blood vessel relaxation and unrestricted blood flow. When you consume palmitic acid, your arteries remain constricted, resulting in elevated blood pressure.
By opting for skimmed milk and other low-fat dairy choices, you can steer clear of palmitic acid and help maintain a lower blood pressure level.
According to studies, at least one serving of tomato juice daily can positively affect your heart health. According to studies, unsalted tomato juice can reduce LDL cholesterol and systolic blood pressure levels.
Beetroot, a root vegetable, offers a range of health advantages. According to a review, the dietary nitrate in beetroot juice can have a short-term impact on managing arterial blood pressure, although the long-term effects remain uncertain. These dietary nitrates encompass secondary compounds that can potentially reduce blood pressure.
When combined with lifestyle modifications, hibiscus tea has the potential to decrease high blood pressure.
In a study involving 46 participants with stage 1 hypertension, individuals were divided into two groups. One group consumed a daily cup of hibiscus tea for a month, while the other group received guidance on lifestyle and dietary changes to manage their blood pressure.
Both groups experienced a reduction in systolic blood pressure, but only the hibiscus tea group saw a significant decrease in systolic and diastolic blood pressure.
So, why is hibiscus tea considered effective in lowering high blood pressure? Hibiscus is believed to contain diuretic and angiotensin-converting enzyme inhibitor properties, which are known to lower blood pressure effectively.
Pomegranate juice is recognized for its potent anti-inflammatory properties and has been studied as a potential solution for high blood pressure.
A review of eight randomized control trials discovered that consuming pomegranate juice could decrease systolic and diastolic blood pressure. As part of a heart-healthy diet, it's recommended to incorporate at least 240ml of pomegranate juice into your daily routine. However, choosing products that do not contain added sugars is crucial.
Certain drinks can assist in regulating blood pressure. They may even lower it in individuals with hypertension, while others have adverse effects and should be consumed in moderation or avoided altogether.
Drinking coffee can stimulate your central nervous system, resulting in increased alertness. Studies have indicated that 200-300mg of caffeine intake can cause a temporary spike in your systolic and diastolic blood pressure.
The rise in blood pressure typically lasts approximately three hours and has no notable lasting impact. However, regularly consuming excessive amounts of caffeine (such as through energy drinks) can lead to persistent hypertension.
It is still possible for you to savour your morning coffee or preferred caffeinated beverage. Based on a literature review of 34 studies conducted in 2017, having moderate amounts of caffeine is safe and advantageous for individuals with high blood pressure.
Health professionals suggest a maximum daily alcohol intake of one drink for women and up to two for men. Nevertheless, it's essential to be cautious about excessive alcohol consumption, as ESC advises, since it can lead to elevated blood pressure.
Research into alcohol-induced hypertension indicates a connection between excessive alcohol consumption and high blood pressure. It is believed that alcohol can elevate blood pressure through various mechanisms, including disrupting the balance of the central nervous system, promoting vasoconstriction (the narrowing of blood vessels), and reducing the activity of baroreceptors (the sensors responsible for monitoring blood pressure).
Again, this doesn't mean you should avoid drinking alcohol; reducing alcohol intake can help prevent alcohol-induced high blood pressure.
Lowering blood pressure in other ways:
Engaging in regular exercise can have a substantial impact on reducing your blood pressure, particularly in the hours following a workout. While various forms of physical activity can contribute to lower blood pressure, cardiovascular exercises like jogging have proven particularly effective.
It's essential to consult with your healthcare provider before starting an exercise regimen and ensure proper hydration to prevent potential drops in blood pressure, which may lead to symptoms such as shallow breathing, fainting, dizziness, and fatigue.
Experts recommend adhering to the Dietary Approaches to Stop Hypertension (DASH) eating plan to prevent and manage hypertension. This plan promotes food consumption from wholesome sources and advises individuals to restrict their intake of red meat, sweets, and products high in salt and added sugar.
If you regularly inhale nicotine, a study has shown that it can lead to elevated blood pressure. Quitting smoking can improve your blood pressure. It may be beneficial to discuss nicotine replacement therapy with your doctor.
Coping with stress is essential to maintaining a healthy blood pressure level. Stress can cause a brief increase in blood pressure and may influence you to engage in unhealthy habits such as being sedentary, drinking alcohol, and consuming unhealthy foods.
To manage stress effectively, consider taking actions such as going outside for some fresh air and engaging in physical activity, maintaining a healthy diet, improving your time management skills, dedicating some time to a hobby, or practising mindfulness techniques like meditation.
Incorporating beverages such as tomato juice, beet juice, pomegranate juice, and skimmed milk into a well-rounded, nutritious diet can aid in the management of elevated blood pressure.
Individuals with high blood pressure should restrict their intake of caffeinated and alcoholic beverages to maintain healthy blood pressure levels, as excessive consumption of caffeine and alcohol has been linked to increased blood pressure and a heightened risk of severe health issues.
If you need assistance, don't hesitate to contact Mobi Doctor for support and guidance. We're ready to help you with your healthcare needs.