Ominously dubbed the silent killer as it often has no obvious symptoms, high blood pressure or hypertension is an increasingly common medical condition. Nearly half of all American adults have high blood pressure or hypertension.
Over time, untreated hypertension can lead to heart disease and stroke, so it is important to get it under control. Luckily, diet and lifestyle changes can help. Considerable evidence has shown that healthy food choices can extend longevity and reduce the risk of cardiovascular disease, high blood pressure, and diabetes, says Estelle Jean, M.D., a cardiologist from MedStar Montgomery Medical Center in Olney, MD.
Unfortunately, our fast-paced lifestyles can make adopting a healthier eating pattern challenging. Skipping lunch may seem appealing to sneak in a few extra minutes of work, but it can lead to excess hunger, which can lead to eating too much. Irregular eating patterns can negatively impact metabolism, which may lead to an increased risk of metabolic syndrome, high blood pressure and obesity, says Bradley Serwer, M.D., an interventional cardiologist and chief medical officer at VitalSolution.
Furthermore, a study found that those who routinely skipped lunch ate fewer fruits, vegetables, whole grains, seafood and plant-based proteinsthe foods that can help manage your blood pressure. Luckily, choosing a heart-healthy lunch option doesnt have to be complicated. In this article, well share an expert-approved (and easy) lunch option that you can enjoy worry-free if you have high blood pressure.
The Dietary Approaches to Stop Hypertension (DASH) diet is considered one of the most effective eating patterns for managing high blood pressure. This diet includes fruits, vegetables, low-fat or fat-free dairy products, whole grains, fish, poultry, beans and nuts. On the other hand, it limits saturated fats (those found in red meat, butter, coconut oil and dairy), added sugars and sodium. So, to ensure a heart-healthy lunch, your best bet is to follow this diets guidelines.
The DASH diet recommends between four and five servings of fruits and vegetablesso make room for them in your lunch plate. Produce provides a variety of beneficial nutrients for lowering blood pressure, such as fiber, vitamin C and potassium.
Speaking of potassium, choosing a lunch that incorporates at least one colorful vegetable (such as tomatoes, carrots, beets or eggplant) and one dark leafy green (like kale, spinach, or arugula) can help ensure you get the necessary potassium to maintain optimal blood pressure levels. says Catalina Ruz M.S., RDN, from Top Nutrition Coaching. Potassium is critical for managing high blood pressure. This mineral helps relax your blood vessel walls, reducing the tension and lowering your blood pressure.
While the DASH diet is low in saturated fat and trans fat, it isnt fat-free. Instead, it encourages you to incorporate unsaturated fats like omega-3 fatty acids and those found in nuts, seeds and vegetable oils like olive, avocado and sesame. Choosing plant-based proteins (tofu, beans and legumes) more often can be a great way to keep saturated fat in check. Whats more, a study found that those who got their protein from a greater variety of sources had better blood pressure.
If you are short on time and routinely find yourself ordering lunch or grabbing something from the vending machine, youre likely overshooting the daily sodium recommendation. The American Heart Association recommends limiting your sodium intake to 2300 mg sodium (but ideally 1500 mg) per day for better blood pressure. Packing a lunch from home can go a long way to reduce your sodium intake. The majority of the sodium in peoples diets comes from restaurants or packaged foods rather than the salt shaker.
Our pick for the best lunch for high blood pressure is a Vegan Superfood Grain Bowl. This grain bowl is made with a base of fiber-rich quinoa, which is topped with baby kale, beets, avocado, edamame, sunflower seeds and a simple dressing made from hummus and lemon juice. Thanks to a few convenience-food shortcuts, like precooked beets and pre-washed kale, you can whip up this delicious grain bowl in just 15 minutes.
This meal ticks several boxes for heart health, says Veronica Rouse, RD, owner of The Heart Dietitian in Ontario, Canada. A well-crafted heart-healthy lunch should ideally include a good mix of whole grains, plant-based proteins, healthy fats and an abundance of fruits and vegetables. These components work together to provide a range of nutrients that support heart health.
Potassium and sodium work in tandem to regulate blood pressure levels. Sodium elevates blood pressure by encouraging fluid retention, while potassium counteracts this by promoting sodium elimination through urine and relaxing blood vessel walls.
Most Americans consume too much sodium and too little potassium; this imbalance translates to an increased risk of high blood pressure. Avocados, hummus and edamame are all good sources of potassiuma key nutrient recommended by the DASH diet, says Rouse. This combination of potassium-rich foods is why just one of these grain bowls packs a whopping 23% of your daily needs for potassium.
Most people dont get enough fiber in their diets. In fact, more than 90% of Americans dont get the recommended 22-34 grams of fiber. However, we know that fiber provides a variety of health benefits. High-fiber diets may protect against coronary artery disease by lowering blood pressure and improving cholesterol, says Jean.
Research has shown that people with hypertension who eat higher-fiber diets may have lower blood pressure readings than those eating low-fiber diets. If you want to hit the mark for fiber for the day, this grain bowl will get you almost halfway there since it provides 13 grams of fiber per serving.
Like trying to force water through a narrow tube, blood pressure increases when your blood vessels lose their flexibility with age or become narrow due to plaque buildup (AKA atherosclerosis). Certain foods, like the beets in these grain bowls, can encourage your blood vessels to dilate, allowing blood to flow freely. Nitric oxide, derived from beets, can enhance the flow of oxygen-rich blood throughout your circulatory system, aiding in blood pressure regulation and overall circulation. Research studies have shown that consuming beets or beet juice can effectively lower blood pressure in individuals with hypertension, says Ruz.
If you are one of many Americans with high blood pressure, finding a lunch option that is low effort, tastes good and meets the mark for a heart-healthy diet may feel challenging. But it doesnt have to. This vegan superfood grain bow is packed with heart-supportive minerals like calcium, magnesium and potassium while also low in saturated fat and sodium. Youll be well on your way to meeting your fiber goals for the day when having this bowl for lunch since it provides 13 grams of fiber.
Read the original post:
The #1 Lunch for High Blood Pressure, Recommended by Heart Experts - EatingWell
- Hypertension: Practice Essentials, Background, Pathophysiology - Medscape Reference - April 10th, 2018 [April 10th, 2018]
- High blood pressure (hypertension) - Symptoms and causes ... - May 18th, 2018 [May 18th, 2018]
- 10 Causes of Hypertension - A Diet High In Salt Content - June 21st, 2018 [June 21st, 2018]
- Homeopathy Hypertension Remedies | High Blood Pressure ... - July 5th, 2018 [July 5th, 2018]
- European Society of Hypertension - July 7th, 2018 [July 7th, 2018]
- List of High Blood Pressure (Hypertension) Medications (259 ... - July 26th, 2018 [July 26th, 2018]
- Hypertension (High Blood Pressure) Charts, Symptoms, Diet ... - September 2nd, 2018 [September 2nd, 2018]
- Vitamin D and hypertension - September 8th, 2018 [September 8th, 2018]
- 2014 Guideline for Management of High Blood Pressure - September 29th, 2018 [September 29th, 2018]
- Essential hypertension - Wikipedia - September 30th, 2018 [September 30th, 2018]
- Hypertension Treatment & Drugs | Hypertension Causes ... - September 30th, 2018 [September 30th, 2018]
- Hypertension (High Blood Pressure) - October 13th, 2018 [October 13th, 2018]
- Hypotension - Wikipedia - October 30th, 2018 [October 30th, 2018]
- Hypertension | pathology | Britannica.com - October 30th, 2018 [October 30th, 2018]
- Hypertension | Cornell University College of Veterinary Medicine - November 10th, 2018 [November 10th, 2018]
- 2014 Guideline for Management of High Blood Pressure - JAMA - November 18th, 2018 [November 18th, 2018]
- Pharmacologic Treatment of Hypertension in Adults | Annals ... - November 18th, 2018 [November 18th, 2018]
- 10 Causes of Hypertension - High In Salt Consumption - November 29th, 2018 [November 29th, 2018]
- High blood pressure (hypertension) - Diagnosis and treatment ... - November 29th, 2018 [November 29th, 2018]
- High Blood Pressure Symptoms - Hypertension Symptoms - December 9th, 2018 [December 9th, 2018]
- Hypertension - Medscape Reference - December 21st, 2018 [December 21st, 2018]
- Hypertension - Lab Tests Online - December 21st, 2018 [December 21st, 2018]
- High Blood Pressure (Hypertension): Symptoms ... - OnHealth - December 21st, 2018 [December 21st, 2018]
- High Blood Pressure | Hypertension | MedlinePlus - December 27th, 2018 [December 27th, 2018]
- Hypertension - Wikipedia - December 27th, 2018 [December 27th, 2018]
- Hypertension: Causes and Risk Factors - verywellhealth.com - January 1st, 2019 [January 1st, 2019]
- Hypertension - Genetics Home Reference - NIH - January 20th, 2019 [January 20th, 2019]
- Hypertension: Nursing Care Management and Study Guide - April 7th, 2019 [April 7th, 2019]
- High blood pressure (hypertension) Disease Reference Guide ... - April 7th, 2019 [April 7th, 2019]
- Pulmonary hypertension - Symptoms and causes - Mayo Clinic - September 14th, 2019 [September 14th, 2019]
- Incident Hypertension Associated With Continuous NSAID Use in Ankylosing Spondylitis - Rheumatology Advisor - October 12th, 2019 [October 12th, 2019]
- The innovative new ways scientists are tackling high blood pressure - Noted - October 12th, 2019 [October 12th, 2019]
- If You Have High Blood Pressure, You May Be at Higher Risk for This Cancer - msnNOW - October 12th, 2019 [October 12th, 2019]
- MODERATO II Study: Cardiac Neuromodulation Significantly Reduces Systolic Blood Pressure - Diagnostic and Interventional Cardiology - October 12th, 2019 [October 12th, 2019]
- Kidney-heart connection is focus of upcoming HealthyLife seminar - Times Union - October 12th, 2019 [October 12th, 2019]
- High blood pressure: Six foods proven to lower your reading - Express - October 14th, 2019 [October 14th, 2019]
- Sepetaprost Effective and Safe in Glaucoma, Ocular Hypertension - Monthly Prescribing Reference - October 14th, 2019 [October 14th, 2019]
- India, Stressed: More than Half of Commuters in Metro Cities Likely to Commit Road Rage - News18 - October 17th, 2019 [October 17th, 2019]
- University College London Awarded 1M to Advance Heart, PH Research Using Computational Biology - Pulmonary Hypertension News - October 17th, 2019 [October 17th, 2019]
- One in 10 children on the verge of heart attack risk - The New Daily - October 17th, 2019 [October 17th, 2019]
- Healthy living: Salt and hypertension - Forbes India - October 17th, 2019 [October 17th, 2019]
- The global blood pressure (BP) monitoring devices market size is expected to reach USD 2.47 billion by 2026 - GlobeNewswire - October 17th, 2019 [October 17th, 2019]
- Vitamin D Deficiency And Hypertension: Is There A Relation Between Low Levels Of Vitamin D And High Blood Pressure? - NDTV News - October 17th, 2019 [October 17th, 2019]
- Hypertension in Indians - Forbes India - October 17th, 2019 [October 17th, 2019]
- Health: Worrying rise of hypertension in Indians - Forbes India - October 17th, 2019 [October 17th, 2019]
- More than 1100 health care organizations earn BP-control honor - American Medical Association - October 17th, 2019 [October 17th, 2019]
- Medication Adherence In Patients With Arterial Hypertension: The Relat | PPA - Dove Medical Press - October 17th, 2019 [October 17th, 2019]
- High levels of stress increase hypertension risk in black individuals - Healio - October 17th, 2019 [October 17th, 2019]
- Dapagliflozin Receives FDA Approval for Reducing Heart Failure Hospitalization Risk - Endocrinology Advisor - October 23rd, 2019 [October 23rd, 2019]
- Death of Clay County inmate prompts change in housing for inmates with specific medical needs - FirstCoastNews.com WTLV-WJXX - October 23rd, 2019 [October 23rd, 2019]
- New OPSUMIT (macitentan) Data Show Initial Combination Therapy with Tadalafil Improved Hemodynamic Clinical and Functional Parameters in Patients with... - October 23rd, 2019 [October 23rd, 2019]
- High Blood Pressure: Why salt is considered a harbinger of hypertension? - PINKVILLA - October 23rd, 2019 [October 23rd, 2019]
- Chronic Stress in African-Americans Linked to Hypertension - TCTMD - October 23rd, 2019 [October 23rd, 2019]
- Why all the fuss around hypertension? - Firstpost - October 23rd, 2019 [October 23rd, 2019]
- Study explores why Caribbean adults have higher hypertension rates - Yale News - October 23rd, 2019 [October 23rd, 2019]
- Hypertension in adults: summary of updated NICE guidance - The BMJ - October 23rd, 2019 [October 23rd, 2019]
- Diabetes, blood pressure and cancer cases are rising rapidly in India - Times of India - November 2nd, 2019 [November 2nd, 2019]
- Is there a link between breastfeeding and diabetes - Medical News Bulletin - November 2nd, 2019 [November 2nd, 2019]
- High Blood Pressure: Lower hypertension by eating less of these food groups - PINKVILLA - November 2nd, 2019 [November 2nd, 2019]
- Chronic high blood pressure in pregnant women on the rise - MahoningMatters.com - November 2nd, 2019 [November 2nd, 2019]
- Unhealthy Lifestyle and Indian Ethnicity Tied to Hypertension - Forbes India - November 2nd, 2019 [November 2nd, 2019]
- Cardio Round-up: Walkability and CVD; Pollution and Stroke; and More - DocWire News - November 2nd, 2019 [November 2nd, 2019]
- Hypertension Tied to Over One-Third of Population-Attributable CVD Risk in U.S. Black Adults - DocWire News - November 2nd, 2019 [November 2nd, 2019]
- This Is What Makes Oats Idli An Ideal Breakfast For A High Blood Pressure Diet - NDTV Food - November 11th, 2019 [November 11th, 2019]
- Global Idiopathic Intracranial Hypertension Therapeutics Market 2019-2023 | Evolving Opportunities with AbbVie Inc. and Astellas Pharma Inc. |... - November 11th, 2019 [November 11th, 2019]
- Severe Hypertension Common in aHUS Patients and Soliris Effective at Treating Them, Study Finds - aHUS News - November 11th, 2019 [November 11th, 2019]
- Overhydration Is a Risk Factor for Post-Dialysis Hypertension - Renal and Urology News - November 11th, 2019 [November 11th, 2019]
- In AS, Hypertension Risk Linked to Continuous NSAID Use, Study Says - Ankylosing Spondylitis News - November 11th, 2019 [November 11th, 2019]
- Physicians, Patient Discuss Intentional Nonadherence in Hypertension Therapy - AJMC.com Managed Markets Network - November 11th, 2019 [November 11th, 2019]
- More than 50,000 suffer from diabetes, nearly a lakh from hypertension - The Indian Express - November 14th, 2019 [November 14th, 2019]
- Cause of John Witherspoons untimely death revealed - TheGrio - November 14th, 2019 [November 14th, 2019]
- This Hyderabad-based Start-up is Helping Corporates Improve the Health of their Employees - Entrepreneur - November 14th, 2019 [November 14th, 2019]
- ER visits jumped after valsartan blood pressure medication recall, study says - CBC.ca - November 14th, 2019 [November 14th, 2019]
- The ALK-1/SMAD/ATOH8 axis attenuates hypoxic responses and protects against the development of pulmonary arterial hypertension - Science - November 14th, 2019 [November 14th, 2019]
- Health screenings given to raise awareness at West Philly barbershop - The Philadelphia Tribune - November 14th, 2019 [November 14th, 2019]
- Blood pressure monitoring must be a part of a diabetic's routine - Gulf News - November 14th, 2019 [November 14th, 2019]
- Early Warning Signs of CKD Going Unnoticed in Veterans, Especially Those With Hypertension - AJMC.com Managed Markets Network - November 14th, 2019 [November 14th, 2019]
- The Epidemic of Hypertension and Vulnerability of Indians - Forbes India - November 14th, 2019 [November 14th, 2019]
- Knowing the facts: Hypertension vis-a-vis Lifestyle - Forbes India - November 14th, 2019 [November 14th, 2019]
- Heart hormones that affect development of diabetes, hypertension differ in African Americans and whites - UAB News - November 14th, 2019 [November 14th, 2019]