By Family Features | Contributor
Your dietary choices, hydration, physical activity, and lifestyle habits significantly influence both heart and brain health. They play a vital role in regulating blood pressure, cholesterol, and other health metrics. Persistently elevated blood pressure (defined as readings over 130/80 mm Hg) is a major contributor to heart disease and stroke, as well as complications like kidney impairment, loss of vision, and sexual dysfunction.
According to the Centers for Disease Control and Prevention, almost half of American adults struggle with high blood pressure or hypertension, yet many remain unaware of their condition until faced with serious health issues. Furthermore, ethnicity could also affect individual risk profiles.
Research from the American Heart Association indicates that Hispanic adults experience among the highest rates of poorly managed blood pressure, contributing to heart disease risk. The Hispanic and Latino communities face increased challenges due to systemic issues such as insufficient access to healthcare and nutritious food.
Moreover, studies published in a special “Go Red for Women” edition of the “Journal of the American Heart Association” show that Black women of childbearing age are more than twice as likely to have poorly controlled blood pressure compared to white women. Food insecurity is particularly pronounced among Hispanic and Black women when compared to their white counterparts, which represents one of the social determinants that can elevate the risk of high blood pressure.
To help keep blood pressure levels below 120/80 mm Hg, the American Heart Association, with national backing from Elevance Health Foundation, suggests a series of lifestyle adjustments.
Maintain a Healthy Weight: Carrying excess weight increases your susceptibility to high blood pressure. Shedding even a modest amount of weight—around 10 pounds or 3-5% of your total body weight—can yield significant health improvements, including lowering or preventing elevated blood pressure. Consult your healthcare provider for a tailored approach to weight loss, encompassing diet and physical activity that can facilitate weight management.
Eat Healthier: Incorporating more fruits and vegetables such as mangoes, avocados, and blueberries into your diet can gradually lower blood pressure. Beneficial options also include nuts, seeds, whole grains, low-fat dairy, lean proteins, and fish. The DASH (Dietary Approaches to Stop Hypertension) eating plan is specifically designed to lower blood pressure while promoting a heart-healthy diet.
Reduce Sodium Intake: A significant portion of sodium intake—up to 75%—comes from processed foods like soups, sauces, condiments, and canned items. To lower your sodium consumption, scrutinize food labels while shopping and select lower-sodium alternatives of your preferred items, forego the table salt, and tastefully season your dishes with herbs and spices instead.
Manage Stress: Stress can exacerbate several risk factors associated with high blood pressure, including unhealthy eating and excessive drinking. Engaging in relaxation practices like yoga, deep breathing exercises, expressing gratitude, and partaking in enjoyable activities can help alleviate stress.
Get Active: Regular physical activity not only aids in managing high blood pressure but also supports weight control, enhances heart strength, and reduces stress levels. The American Heart Association advises at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, per week.
Limit Alcohol Consumption: Excessive alcohol intake can elevate blood pressure. If you choose to drink, limit your intake to a maximum of two drinks per day for men and one drink per day for women.
Quit Smoking: Smoking causes temporary spikes in blood pressure with each cigarette. Furthermore, both smoking and secondhand smoke exposure contribute to an increased risk of plaque buildup in the arteries, a condition that high blood pressure can further exacerbate.
For more tips on managing your blood pressure, visit Heart.org/highbloodpressure.
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