Foods for high blood pressure
retnoasih
Posts: 6 Member
My MCU results just told me that i have a high blood pressure. A follow up examine at the specialist doctor said that my average blood pressure is 140 n 100 a day when i qm only 43 years old. And the doctr ordered me to reduce weight (i an 160 cm and 65 kilos), reduce salted menus, red meat, walk 30 mins a day, no cokes, smokes, alcohol, and do cardio 3 times a week.
I am so confused with the menus i take everyday now. Any advice pleeease..and can this blood pressue be normal again?
I am so confused with the menus i take everyday now. Any advice pleeease..and can this blood pressue be normal again?
1
Replies
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I was in a similar situation the beginning of the year, I was not what anyone would consider fat and walked 3-10 miles a day nearly every day. My BMI was slightly high at 26.1 but my blood pressure was 160/100.
Since then I have lost around 10% of my weight (BMI 23.5) and my blood pressure is 120/71.
I found that adding 30 minutes of daily cardio, cutting out snacks, watching salt levels and eating oily fish twice a week has done the trick. My only real weakness is that I do like a beer or 3
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My MCU results just told me that i have a high blood pressure. A follow up examine at the specialist doctor said that my average blood pressure is 140 n 100 a day when i qm only 43 years old. And the doctr ordered me to reduce weight (i an 160 cm and 65 kilos), reduce salted menus, red meat, walk 30 mins a day, no cokes, smokes, alcohol, and do cardio 3 times a week.
I am so confused with the menus i take everyday now. Any advice pleeease..and can this blood pressue be normal again?
Cook more foods from scratch, that way you can better control the amount of sodium in your diet.
What about the menus are you confused about, are your trying to follow a specific plan?
https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974
Excerpt below from National Heart, Lung & Blood Institute:
DASH is a flexible and balanced eating plan that helps create a heart-healthy eating style for life.
The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends:
Eating vegetables, fruits, and whole grains
Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils
Limiting sugar-sweetened beverages and sweets.2 -
Losing weight (counting calories) and starting excercise 100% reversed my high blood pressure. I restrict no foods and don’t watch sodium. You may find the same2
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Low salt diet 2000mg/sodium daily or less. Read food labels. There are many sites that have low salt or "heart healthy" information. Check out the American Heart Association website. Does your insurance cover a nutritionist?0
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tinkerbellang83 wrote: »My MCU results just told me that i have a high blood pressure. A follow up examine at the specialist doctor said that my average blood pressure is 140 n 100 a day when i qm only 43 years old. And the doctr ordered me to reduce weight (i an 160 cm and 65 kilos), reduce salted menus, red meat, walk 30 mins a day, no cokes, smokes, alcohol, and do cardio 3 times a week.
I am so confused with the menus i take everyday now. Any advice pleeease..and can this blood pressue be normal again?
Cook more foods from scratch, that way you can better control the amount of sodium in your diet.
What about the menus are you confused about, are your trying to follow a specific plan?
https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974
Excerpt below from National Heart, Lung & Blood Institute:
DASH is a flexible and balanced eating plan that helps create a heart-healthy eating style for life.
The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends:
Eating vegetables, fruits, and whole grains
Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils
Limiting sugar-sweetened beverages and sweets.
Yep, I was going to recommend following a DASH style way of eating, which is usually prescribed by doctors for those with high blood pressure. OP, the NIH's website has all the information you need about what to eat. There's also a few of us who are following DASH and we have a thread going on in the Food section, feel free to join us if you'd like
NIH (start at the first link and work your way down, lots of really great info!) https://www.nhlbi.nih.gov/health-topics/dash-eating-plan
DASH thread on MFP https://community.myfitnesspal.com/en/discussion/10720748/dash-diet-thread#latest
2 -
I was in a similar situation the beginning of the year, I was not what anyone would consider fat and walked 3-10 miles a day nearly every day. My BMI was slightly high at 26.1 but my blood pressure was 160/100.
Since then I have lost around 10% of my weight (BMI 23.5) and my blood pressure is 120/71.
I found that adding 30 minutes of daily cardio, cutting out snacks, watching salt levels and eating oily fish twice a week has done the trick. My only real weakness is that I do like a beer or 3
Wow, you walk everyday n got high blood pressure? How about me who sits 8-10 hours a day at the office?😟
Okay i will do cardio, n stop eating potato chips n french fries...
I rarely eat oily fish, but i'll try...
I don't drink or smoke actually, but i cannot stand not to eat snacks at work. If i refuse snacks at work people will look at me in disbelief. Haha..but okay, i have to be strong.
Thanks for sharing...0 -
tinkerbellang83 wrote: »My MCU results just told me that i have a high blood pressure. A follow up examine at the specialist doctor said that my average blood pressure is 140 n 100 a day when i qm only 43 years old. And the doctr ordered me to reduce weight (i an 160 cm and 65 kilos), reduce salted menus, red meat, walk 30 mins a day, no cokes, smokes, alcohol, and do cardio 3 times a week.
I am so confused with the menus i take everyday now. Any advice pleeease..and can this blood pressue be normal again?
Cook more foods from scratch, that way you can better control the amount of sodium in your diet.
What about the menus are you confused about, are your trying to follow a specific plan?
https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974
Excerpt below from National Heart, Lung & Blood Institute:
DASH is a flexible and balanced eating plan that helps create a heart-healthy eating style for life.
The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends:
Eating vegetables, fruits, and whole grains
Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils
Limiting sugar-sweetened beverages and sweets.
Thank you so much for your links...i really appreciate them.
I still don't kbow what my plan is, but this DASH eating plan seems reasonable n not to difficult to try.
I'm not a cooking for myself person, and tend to buy fast foods for breakfast n lunch at work. I think i have to start to cook for myself then, right? Change frying foods to steaming foods. Sigh...it won't be tasty, but okay, i'll try..
Once again thank you very much1 -
Losing weight (counting calories) and starting excercise 100% reversed my high blood pressure. I restrict no foods and don’t watch sodium. You may find the same
You don't watch sodium? Really? The doctor told me not to use salt more than one teaspoon a day!! N how will i know that the foods at the restaurant is low at salt? Unless i eat salad everyday..
N i work at 7 am in the morning. Has to wake up at 5 am, n return the earliest at 6 pm. It's difficult to exercise during weekdays..😟 But okay, i'll try at least 30 mins0 -
Low salt diet 2000mg/sodium daily or less. Read food labels. There are many sites that have low salt or "heart healthy" information. Check out the American Heart Association website. Does your insurance cover a nutritionist?
No, my insurance not cover foe nutritionist..i have to decide what i eat myself. Haha...
But okay, i have to lower my salt consume. I love fast foods n snacks, i have to stop them n eat more veggie n fruits.
Thanks a lot for your advice🙂0 -
tinkerbellang83 wrote: »My MCU results just told me that i have a high blood pressure. A follow up examine at the specialist doctor said that my average blood pressure is 140 n 100 a day when i qm only 43 years old. And the doctr ordered me to reduce weight (i an 160 cm and 65 kilos), reduce salted menus, red meat, walk 30 mins a day, no cokes, smokes, alcohol, and do cardio 3 times a week.
I am so confused with the menus i take everyday now. Any advice pleeease..and can this blood pressue be normal again?
Cook more foods from scratch, that way you can better control the amount of sodium in your diet.
What about the menus are you confused about, are your trying to follow a specific plan?
https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974
Excerpt below from National Heart, Lung & Blood Institute:
DASH is a flexible and balanced eating plan that helps create a heart-healthy eating style for life.
The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends:
Eating vegetables, fruits, and whole grains
Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils
Limiting sugar-sweetened beverages and sweets.
Yep, I was going to recommend following a DASH style way of eating, which is usually prescribed by doctors for those with high blood pressure. OP, the NIH's website has all the information you need about what to eat. There's also a few of us who are following DASH and we have a thread going on in the Food section, feel free to join us if you'd like
NIH (start at the first link and work your way down, lots of really great info!) https://www.nhlbi.nih.gov/health-topics/dash-eating-plan
DASH thread on MFP https://community.myfitnesspal.com/en/discussion/10720748/dash-diet-thread#latest
Thank you tinkerbell n zee for your links. They are really helpful. I definitely will try this DASH eating plan.
Please wish me luck1 -
My sister’s doctor recommended DASH and exercise. She is about 80-90% compliant with food and walks 30 minutes a day for exercise. She was able to lower her numbers enough to avoid medication.
She has noticed when she skips exercise or doesn’t get enough vegetables, etc. her blood pressure starts creeping up again.1 -
tinkerbellang83 wrote: »My MCU results just told me that i have a high blood pressure. A follow up examine at the specialist doctor said that my average blood pressure is 140 n 100 a day when i qm only 43 years old. And the doctr ordered me to reduce weight (i an 160 cm and 65 kilos), reduce salted menus, red meat, walk 30 mins a day, no cokes, smokes, alcohol, and do cardio 3 times a week.
I am so confused with the menus i take everyday now. Any advice pleeease..and can this blood pressue be normal again?
Cook more foods from scratch, that way you can better control the amount of sodium in your diet.
What about the menus are you confused about, are your trying to follow a specific plan?
https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974
Excerpt below from National Heart, Lung & Blood Institute:
DASH is a flexible and balanced eating plan that helps create a heart-healthy eating style for life.
The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends:
Eating vegetables, fruits, and whole grains
Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils
Limiting sugar-sweetened beverages and sweets.
Thank you so much for your links...i really appreciate them.
I still don't kbow what my plan is, but this DASH eating plan seems reasonable n not to difficult to try.
I'm not a cooking for myself person, and tend to buy fast foods for breakfast n lunch at work. I think i have to start to cook for myself then, right? Change frying foods to steaming foods. Sigh...it won't be tasty, but okay, i'll try..
Once again thank you very much
Add things like spices and herbs and cooking foods without frying can make things almost as tasty.1 -
Getting enough dietary potassium can be helpful for blood pressure. Some good sources are squashes of all kinds, potatoes, bananas, mushrooms...eat lots of veggies! It can be tricky tracking your potassium intake here because the US doesn't require potassium content on food labels, so you have to hunt for entries that may list it. The USDA-based entries are your best bet. You can read up on food sources of potassium online and the importance of getting a lot of it. https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure2
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