Better Numbers Blog Series: Conscious Food Choices for Blood Pressure Management: Tips for Mindful Eating
Welcome to the second installment of our blog series on managing hypertension and achieving healthy blood pressure levels. As we enter 2023, we all look to make positive changes to improve our health and overall well-being. 1.3 to 1.4 billion people worldwide have high blood pressure, and nearly half of all US citizens are affected by hypertension. If this applies to you, use the blank slate of this new year as an opportunity to start prioritizing your heart health.
In our previous blog, we discussed the importance of knowing your numbers and the role that the QardioArm, rated CNET’s Best Overall At-Home Blood Pressure Monitor, plays in helping you track your heart health. With an understanding of your numbers and the tools you need to measure them, you are now able to implement changes that can help protect you from the effects of hypertension, such as heart attack, stroke, congestive heart failure, kidney failure, dementia, loss of vision, sleep apnea, bone loss, and even sexual dysfunction.
How food can affect your blood pressure
One of the pillars of hypertension management is making conscious food decisions. Foods that are heavily processed can contribute to high blood pressure, so it’s essential to try incorporating more heart-healthy nutrients into your diet. This includes leafy greens, berries, nuts, fatty fish, and whole grains. These foods are rich in nutrients like potassium, magnesium, and fiber, which have been revealed to help lower blood pressure.
It’s also important to watch your sodium intake, as too much can cause your body to retain fluid, increasing blood pressure. Aim for less than 2,300 milligrams of sodium per day; if you have high blood pressure, it will be helpful to strive for even less. Different ways to reduce sodium intake include seasoning your food with herbs and spices instead of salt and picking fresh or frozen produce at the store rather than canned.
Portion sizes also matter, as overeating can lead to weight gain and high blood pressure. A way to combat this is by using smaller plates and serving sizes to help control your portion sizes.
Incorporating these changes into your diet is just one aspect of managing hypertension. As we make our way through 2023, we will share more information on each of the pillars of hypertension management, including getting enough sleep, reducing stress, and regular exercise and weight management. With the help of our QardioArm, an award-winning wireless at-home blood pressure monitor and 120/Life’s functional beverage scientifically formulated to promote healthy blood pressure, you will have all the tools you need to take control of your heart health.
Read 120/Life’s e-book on what causes high blood pressure and what you can do about it, written by their founders. Also, receive an exclusive 20% discount on their two-week trial pack using discount code 120LIFE on their website at www.120life.com/trial. *Available only in the US
In addition, see how Qardio exceeds the limits of blood pressure monitoring.
Here’s to your health in the new year!