Research-Backed Nutritients to Manage Blood Pressure

According to the CDC, nearly half of adults in the U.S. have high blood pressure or hypertension. Yes, 1 in 2 people suffer from blood pressure issues. That’s over 115 million people and almost $200 billion spent in health care costs, medications and loss of productivity from premature death.

Normal blood pressure for most adults is defined as a systolic pressure of less than 120 and a diastolic pressure of less than 80. Common conventional treatments for high blood pressure includes medications such as beta-blockers which help reduce the effects of epinephrine and reduce the force of heart contractions. Diuretics or commonly referred to as ‘water pills’ are also commonly prescribed to reduce the amount of blood volume by flushing water (and minerals!) out of your body.

Why is treating high blood pressure so important?

Uncontrolled high blood pressure can lead to numerous complications, including:

• Heart attack or stroke from hardening of the arteries

• Aneurysm due to weakened and damaged blood vessels

• Heart failure from overworked and thickened heart chamber (ventricular hypertrophy)

• Weakened and narrowed blood vessels in your kidneys can impair organ function

• Thickened, narrowed or torn blood vessels in the eyes accelerates vision loss

• Metabolic syndrome adding to risk of heart disease and diabetes

• Trouble with memory or thinking

• Dementia

People with high blood pressure often may not experience symptoms until it’s very elevated. Some people may experience things like severe headaches, vision issues, trouble catching their breath and an irregular heart beat.

What causes high blood pressure:

Specific causes of hypertension are not always easy to pinpoint, however, several factors, many lifestyle-related, have been shown to contribute, including:

• Smoking

• Being overweight or obese

• Lack of physical activity

• Too much table salt in the diet

• Excessive alcohol consumption (more than 2 per day)

• Stress

• Older age

• Genetics

• Family history of high blood pressure

• Chronic kidney disease

• Adrenal and thyroid disorders

• Sleep apnea & poor sleep

As you see, many cases of high blood pressure can be linked to one’s diet and lifestyle. This is why understanding what things to reduce and which foods to increase is vital to managing blood pressure. If you have high blood pressure, it likely didn’t happen due to a ‘beta-blocker deficiency’.

In my practice I’ve successfully helped many take control off their blood pressure with simple dietary modifications. Reducing intake of processed foods and fast foods is primary.

Not only do processed foods lack nutrients to support your cardiovascular health, they are high salt, unhealthy fats and refined sugars. Swapping out your carbohydrates to whole foods sources, such as fruits and vegetables, is a healthier alternative to processed carbs like bread, cookies, pasta, chips and breakfast cereals.

However, moderation will be key here. It can be difficult to eliminate these things from your diet completely if you been consuming them for a while. Don’t feel guilty about occasionally having a small serving of an unhealthy ‘treat’. The key is to keep the portion small and limit frequency.

Below you’ll find foods to include and to limit for healthy blood pressure and heart health.

Foods to reduce if you have high blood pressure:

• Sodium, especially processed table salt (limit 1,500mg or 1 tsp/day)

• Processed foods

• Processed meats (pepperoni, cold cuts, bacon)

• Fast foods

• Full fat conventional dairy

• Soft drinks & Fruit Juices

• Added sweeteners

• Caffeinated drinks

• Alcohol

• Vegetable (seed) oils

Foods to increase if you have high blood pressure

Proteins:

• Cold water fish: sardines, mackerel, anchovies, herring and salmon (think S.M.A.S.H)

• Legumes

• Mixed nuts (raw, unroasted & unsalted)

• Fermented soy: tempeh, natto, miso, tofu

Vegetables and Fruits: phytonutrients

• Blueberries

• Pomegranate (fruit, juice or concentrate)

• Seaweed

• Garlic

• Celery

• Foods high in lycopene: tomatoes, guava, watermelon, apricot, papaya and grapefruits

• Mushrooms

• Hibiscus tea

Healthy Carbs: Eat more fiber.

• Dietary fiber is a type of carbohydrate that your body can’t digest. It’s found primarily in whole grains, fruits, vegetables, nuts/seeds and beans. As fiber passes through your body, it aids in digestion and helps eliminate waste.

• When eaten as part of a healthy diet, fiber can reduce cholesterol. But that’s not its only health benefit. A diet rich in fiber helps control blood sugar, keeps your bowels running on a regular schedule, promotes gut health and aids in weight management.

• To receive the greatest health benefit, you should eat a wide variety of fiber-rich foods. Overall, aim for a total intake of 25 or more grams of dietary fiber (soluble and insoluble) each day.

• High fiber whole grains: (whole oatmeal; oat bran; barley)

  Fiber: Psyllium husk

Fats and Oils:

• Monounsaturated fats: olive oil; avocado oil; flaxseeds; sesame oil; black seed oil

* Source: Institute for Functional Medicine - CardioMetabolic Food Plan

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Tommy Markov is a Functional Nutrition Professional and Wellness Educator with a Master’s in Human Nutrition and Functional Medicine. He is passionate about uncovering the root cause of his client’s ailments and incorporating an integrative mind-body approach. In addition to private practice and speaking engagements, Tommy is a proud faculty member of the Human Nutrition and Functional Medicine Master’s Program at the University of Western States.

Tommy’s knowledge of the interconnectedness of body systems helps him identify imbalances before they manifest into dysfunction and disease, allowing for an effective preventative approach.

Tommy has been working in the health and fitness industry since his 20’s, ranging from health clubs, hospitals, medical practices to currently founding his own thriving practice, Living Wellness Solutions, after overcoming his own health challenges.

Most recently, Tommy became a proud partner of F.L.O.W. Wellness Center in Abington, Pennsylvania, where he incorporates Functional Medicine and Nutrition along with various other healing modalities and practitioners.