High blood pressure is a silent health threat that increases the risk of other complications like heart disease, stroke, eye problems, kidney disease, and more. It is a chronic condition requiring proper self-care for management. With many high blood pressure patients in Thailand, nutrition and diet play an important role. Here are 10 recommended food items to help lower blood pressure without medication by adjusting eating behaviors.
High Blood Pressure
Blood pressure refers to the force of blood flow against artery walls from the heart’s pumping. “High blood pressure” occurs when arteries stiffen and narrow, indicating higher risks of diseases like coronary artery disease, stroke, kidney disease, and diabetes.
Diagnosing High Blood Pressure
To know if one has high blood pressure, blood pressure should be measured by a monitor after resting for at least 30 minutes and not eating, drinking coffee, smoking, or exercising for at least 1 hour prior. There are two values:
1. Systolic pressure – when the heart contracts (normal is below 120 mmHg)
2. Diastolic pressure – when the heart relaxes (normal is below 80 mmHg)
If systolic pressure exceeds 130 or diastolic exceeds 80, it indicates early stage high blood pressure.
Eating Guidelines for High Blood Pressure Patients
High blood pressure often affects the elderly and requires proper self-care as a chronic condition. With many patients in Thailand, nutrition and diet are very important. Here are 10 recommended food items to help lower blood pressure:
1. Whole Grains – Eat 7-8 servings of unprocessed grains daily to increase fiber for digestion and chronic disease prevention.
2. Lean Meat – Choose lean cuts of meat without fat or skin to reduce fat intake. Increase fish which provides omega-3s to lower triglycerides, reduce inflammation, and support bloodvessels.
3. Fresh Fruits and Vegetables – Have 4-5 servings of fresh, unprocessed fruits and veggies daily to increase fiber and various minerals and nutrients. Avoid canned or processed fruits and vegetables
4. Healthy Fats – Limit total oil and fats to 6 teaspoons per day. Choose good fats to provide the body adequate fat and aid the absorption of fat-soluble vitamins.
5. Nuts and Whole Grains – Emphasize nuts and whole grains like almonds, cashews, etc. which provide good fats. But avoid eating more than 30 grams or 2 tablespoons per day since they are high-calorie foods.
6. Beetroot – Studies show beetroot helps lower blood pressure due to antioxidants that support blood vessel efficiency and strength.
7. Coriander – Studies on coriander’s pharmacological effects show that it reduces blood pressure, promotes urination, alleviates swelling, regulates blood sugar, lowers fat, and fights inflammation.
8. Garlic – Garlic contains allicin, a key compound that helps lower blood pressure and blood fat levels.
9. Lemongrass – Widely used in Thai cuisine, lemongrass promotes urination, alleviates bloating, induces relaxation, and reduces high blood pressure.
10. Andrographis Paniculata – Studies show this popular herb lowers blood pressure by dilating blood vessels and slowing rapid heart rates.
7 Lifestyle Changes to Help Lower High Blood Pressure in the Elderly
Lifestyle changes aligned with general medical guidelines to manage high blood pressure in the elderly include:
• Maintaining normal or close to normal body weight
1. Exercising for at least 30 minutes per day, 5 days per week. Can break up exercise into 10 – minute sessions 3 times daily.
2. Limiting sodium intake to less than 2,300 mg per day helps lower blood pressure
3. Following a DASH diet
4. Limiting or avoiding alcohol
5. Quitting smoking – while not directly lowering blood pressure, smoking cessation reduces cardiovascular risks
6. Managing and relieving stress
While the right foods help, changing lifelong habits and behaviors to follow nutritional guidelines and appropriate physical activities alongside avoiding smoking/drinking is key for high blood pressure prevention and foundational treatment regardless of medication needs. With prescription drugs, lifestyle changes improve efficacy. Sustaining positive lifestyle changes is crucial for preventing and managing high blood pressure long-term.
