Clinical Nutrition for Hypertension

High blood pressure (hypertension) is a condition you might have without realizing it. Hypertension doesn’t typically cause symptoms – it can develop and worsen for years without your knowledge. It can cause extensive damage to your organs without warning you. 

Whether you’re curious about your blood pressure or already know you have hypertension, Anastasios Manessis, MD, and the team at neXendo Wellness can help you manage your condition with individualized clinical nutrition counseling, medical fitness, and possible prescription medications. 

Many people can safely lower their blood pressure by becoming more mindful of their eating and exercise habits – no medication necessary! 

Since May is Hypertension Awareness Month, we’re giving you a quick guide to clinical nutrition for hypertension. This is an excellent starting point if you need to revamp your diet for lower blood pressure and better overall health. 

Your diet’s influence on your blood pressure

Most people realize their long-term eating habits strongly influence their health. Foods influence blood sugar, blood pressure, cholesterol, and weight. While the occasional indulgence won’t have much of an effect, consistent unbalanced eating can lead to high blood pressure and heart problems. 

A diet high in sodium and fat is the quickest route to high blood pressure. It’s not often the only cause, as high blood pressure can have hereditary factors and other underlying causes, but it’s important to be mindful of your sodium intake. 

Present in many processed foods, sodium causes your body to retain fluids and increase the fluid volume of your blood, raising your blood pressure. Ideally, you should include no more than 2300 mg, or about 1 teaspoon, of salt in your daily diet.  

A high-fat diet is also bad for blood pressure. A high-fat diet with lots of saturated fat can cause atherosclerosis, which hardens your arteries and makes them less flexible. When that happens, your blood pressure increases. 

Getting started with healthy eating

Mindful eating is the first and most important step toward lowering your blood pressure. By changing your diet, you might be able to avoid or limit medications for blood pressure that, while effective, can cause side effects. 

When restructuring your diet, we recommend following the Dietary Approaches to Stop Hypertension (DASH) diet. The DASH diet doesn’t just help with blood pressure management – it can lower your cholesterol, too. 

Now that we’ve touched on what to limit in your diet (sodium and saturated fat), let’s talk about the nutrients to prioritize:

Calcium

Calcium reduces resistance in your blood vessel walls to help regulate blood pressure. You can get plenty of calcium from low-fat dairy foods like yogurt, leafy greens, squash, and edamame. 

Potassium

Potassium helps fight high blood pressure by reducing the effects of sodium. This electrolyte also helps relax blood vessel walls, making it easier for blood to flow freely. Common food sources of potassium include bananas, melons, cooked spinach, broccoli, and potatoes. 

Magnesium

Magnesium may also help reduce high blood pressure. Eat plenty of spinach, almonds, pumpkin seeds, and peanut butter to get magnesium naturally. 

Fiber

Plenty of fiber is a must for anyone looking to manage their blood pressure through nutrition. Fiber, which you can find in fruits, veggies, and whole grains, is a dietary component your body can’t absorb. 

Instead, it helps keep your digestive system running smoothly while passing through intact. A fiber-rich diet can reduce your blood pressure and improve other chronic health conditions like metabolic syndrome. 

A few extra tips

We have some extra tips to share. If lower blood pressure is your goal, we recommend:

• Avoiding processed and packaged foods
• Flavoring your food with salt-free seasonings
• Using a food diary to track your meals
• Avoiding (or minimizing) your alcohol intake
• Limiting trips to restaurants
• Getting plenty of physical activity

At neXendo Wellness, our team is here to answer your questions about high blood pressure, nutrition, and a healthy lifestyle. Call neXendo Wellness to schedule your next visit or request an appointment online today.