We don’t often think about it, but keeping an eye on your blood pressure is vital. “Hypertension is a silent killer. Most people don’t show any warning signs, and unless you’re checking your blood pressure, it’s easy to miss,” explains Jill Weisenberger, a dietitian specializing in diabetes and heart health. Over time, high blood pressure can damage your heart, brain, kidneys, and eyes.
Maintaining normal blood pressure largely depends on your dietary choices and lifestyle habits. A normal blood pressure reading is below 120 mm Hg for the top number (systolic) and below 80 mm Hg for the bottom number (diastolic). But sometimes, sneaky factors can push your numbers up. Here are the five most common ones you should watch out for.
1. You’re Skimping on Fruits and Vegetables
When it comes to blood pressure, we often think about salt. And yes, sodium plays a role. It draws water into the blood vessels, increasing pressure. But what many people overlook is the importance of potassium. This mineral helps flush sodium out of the body and relaxes blood vessel walls, thereby lowering blood pressure. According to Weisenberger, a lack of potassium, especially alongside high sodium intake, is a key factor in hypertension. Yet, few adults get enough potassium, which is primarily found in fruits, vegetables, and legumes. To keep a good balance, the recommendation is 1.5 to 2 cups of fruits and 2 to 3 cups of vegetables per day.
2. You’re Not Checking for Hidden Sources of Sodium
Many people think they can spot high-sodium foods just by taste. That’s a mistake. Hidden salt in cooked or prepared foods is hard to detect. Innocent-looking foods like instant pudding or oatmeal can pack a lot of sodium. A good habit: check the labels. A food is low in sodium if it’s at 5% of the daily value and high at 20%. At restaurants, don’t hesitate to ask the chef to go easy on the salt in your dishes.
3. You’re Skimping on Sleep
Lack of sleep is another factor that can spike your blood pressure. When you don’t get enough sleep, your body reacts as if it’s experiencing physical pain, which raises your pressure. Plus, sleep deprivation messes with your appetite, pushing you to make less healthy food choices, high in sodium or sugar, two other blood pressure enemies. To avoid this, aim for 7 to 9 hours of sleep per night.
4. You’re Overdoing It on Alcohol
A glass of wine every now and then is fine. But when you go beyond two drinks a day, the risk of hypertension increases significantly. Alcohol can affect how your blood vessel walls contract and relax, and it can generate free radicals that damage cells. To limit the damage, women should stick to one drink per day and men to two.
5. You’re Not Managing Stress Well
Stress isn’t a direct cause of hypertension, but it can temporarily worsen it. When a stressful situation occurs, your blood pressure spikes, then drops once you calm down. However, chronic stress can interfere with your lifestyle habits, making it harder to adopt healthy behaviors like exercising or preparing balanced meals. Incorporate healthy habits like quality sleep, meditation, and relaxation moments to keep your blood pressure under control.
Conclusion
Hypertension is often invisible, but its consequences can be serious. By taking care of your diet, watching your sodium intake, getting enough sleep, limiting alcohol consumption, and managing stress, you can keep your blood pressure at a healthy level. And remember, staying active never hurts either!
