The relationship between blood pressure and diet ~ Nutritionist's Column Vol.111

Blood pressure refers to the pressure that blood pumped by the heart exerts on the walls of blood vessels.
Blood pressure is a very important indicator of our health, but it is constantly changing as the heart contracts and expands.

It is divided into two values ​​depending on the contraction and expansion of the heart.

・Systolic blood pressure (highest blood pressure) : blood pressure when the heart contracts and pumps blood ・Diastolic blood pressure (lowest blood pressure) : blood pressure when the heart expands and stores blood

If blood pressure exceeds the appropriate range, it can cause conditions such as high or low blood pressure, leading to various health problems.

What is Hypertension?

This is a condition in which the pressure of blood pumped out from the heart against the blood vessel walls exceeds 140mmHg/90mmHg .
It's a silent threat that damages blood vessels and causes blood pressure to remain persistently higher than normal.
Also known as the "silent killer," it causes almost no noticeable symptoms and damages blood vessels without the patient noticing, increasing the risk of arteriosclerosis, stroke, myocardial infarction, and other conditions.

The cause is often unknown, but lifestyle habits such as stress, excessive salt intake, lack of exercise, obesity, smoking, and excessive drinking are thought to be contributing factors.

In many cases, there are no noticeable symptoms, but as the condition progresses, the main symptoms may include headache, dizziness, stiff shoulders, palpitations, and shortness of breath.
Continuing high blood pressure can lead to complications such as stroke and myocardial infarction.

What is the best diet for high blood pressure?

Recommended meals

- Consume plenty of potassium.
Potassium helps to excrete sodium, which helps lower blood pressure.
Foods high in potassium include bananas, avocados, spinach, and potatoes.

- Consume plenty of dietary fiber.
Dietary fiber helps regulate the intestinal environment and therefore lowers blood pressure. Foods that are high in dietary fiber include brown rice, vegetables, and mushrooms.

- Consume an adequate amount of protein.
Protein is a component of muscles and organs and is essential for maintaining health.
Do not drastically reduce your protein intake just because you have high blood pressure.
It is also a good idea to incorporate protein into your life.

- Aim for less than 6g of salt per day.
Use low-salt seasonings, dashi stock and aromatic vegetables, and be creative in your seasonings to reduce salt intake.

Foods to avoid for people with high blood pressure

・Foods high in salt (processed foods, pickles, ramen, instant foods, etc.)

-Foods high in fats (fried foods, fatty meats, butter, lard, etc.)
Saturated fatty acids and cholesterol increase the amount of bad cholesterol in the blood, which can lead to high blood pressure.

・Sweet foods (cakes, chocolates, ice cream, juice, etc.)

Excessive drinking
Avoid excessive alcohol consumption as it can raise your blood pressure.
Alcohol causes water retention in the body, which can raise blood pressure.
Another problem is that alcohol has a diuretic effect, which can lead to dehydration.

Other points to note

Obesity increases the risk of hypertension, so it is important to maintain a healthy weight.
High blood pressure can be prevented and improved by improving your lifestyle.

Diet plays an important role in controlling high blood pressure.
By limiting salt intake, consuming more potassium and dietary fiber, and limiting cholesterol and saturated fatty acids, you can lower your blood pressure and maintain your health.

The DASH diet, jointly advocated by the American Society of Hypertension and the American Heart Association, aims to prevent and improve high blood pressure.
The key is to eat a diet that includes lots of vegetables, fruits, seaweed, and seafood, limits salt, fat, and sugar, and actively takes in potassium and dietary fiber.

If you are trying to improve your lifestyle or suffer from high blood pressure, please check it out.

What is low blood pressure?

A condition in which the pressure of blood pumped from the heart on the blood vessel walls is less than 100mmHg/60mmHg .
It is a condition that causes dizziness and lightheadedness, and causes blood pressure to remain lower than normal.
Symptoms such as dizziness, dizziness, and fatigue may appear, and may interfere with daily life.

Possible causes of low blood pressure include constitution, autonomic nervous system disorder, dehydration, and nutritional deficiencies.

The main symptoms of low blood pressure include dizziness, lightheadedness, unsteadiness, weakness, headache, and nausea.

Foods that help lower blood pressure

Recommended meals

・ Moderate salt intake can raise your blood pressure. (Those with high blood pressure should take caution!)

・ Lack of water can lead to dehydration and low blood pressure.
Try to drink about 2 litres of water a day.

・ Iron deficiency can lead to anemia and low blood pressure.
Eat foods high in iron, such as liver, red meat, shellfish, and spinach.

・ Vitamin B12 deficiency can cause anemia and low blood pressure.
Eat foods high in vitamin B12 , such as seafood, meat, dairy products, and eggs.

Foods to avoid for people with low blood pressure

- Caffeine has the effect of dilating blood vessels and may lower blood pressure.
Limit your intake of caffeinated drinks such as coffee, black tea, green tea, and colas.

・ Alcohol has the effect of dilating blood vessels and may lower blood pressure.
Avoid drinking excessive alcohol.

・ When you eat foods that are high in sugar, your blood sugar level rises sharply and then crashes.
A sudden drop in blood sugar can cause low blood pressure.

Other points to note

If you stand up immediately after eating, blood will concentrate in your stomach and intestines, reducing blood flow to your brain and causing low blood pressure.
Take 30 minutes to relax after a meal.

Additionally, moderate exercise is also effective in lowering blood pressure.
Aerobic exercise such as walking and jogging is especially recommended.

Stress can also cause low blood pressure.
Reduce stress by getting enough sleep and taking time to relax.

Both high and low blood pressure are conditions that can have adverse effects on your health.
It is important to understand the causes, symptoms, and prevention and improvement methods for each condition.

Blood pressure is not just a number, but is constantly changing depending on your lifestyle and physical condition, so what's important is to "know your own blood pressure and control it within an appropriate range."

If you have any questions or concerns about your blood pressure, don't keep them to yourself; consult a specialist such as a doctor, pharmacist, or nutritionist.
Control your blood pressure and lead a healthy lifestyle.