If you're like many Americans, your blood pressure has crept up
as you've gotten older. But it doesn't have to. Our lifestyle has an
impact on blood pressure; in fact, in parts of the world where
people still live as their ancestors did, high blood pressure is
rare. Things that contribute to a healthy blood pressure include a
diet high in fruits and vegetables.
It's not clear how fruits and veggies exert their effect, though
it likely has something to do with vitamin and mineral content. A
study from the National Heart, Lung and Blood Institute sheds light
on this, suggesting that higher vitamin C levels are linked to
healthy blood pressure. In the Growth and Health Study, 242 girls
ages 8-11 were followed for 10 years, and their blood pressure and
vitamin C blood levels were measured regularly. More research is
needed.
In the meantime, multiple things will help keep your blood
pressure normal as you age, and also protect your heart. Here are
some lifestyle tips:
Eat lots of fruits and veggies every day, especially those high
in potassium and vitamin C, such as citrus; dark green, leafy
veggies; and melons.
Keep up that fiber intake. Aim for at least 50 grams per day.
Some studies suggest that fiber such as psyllium and wheat bran can
help lower blood pressure. It's estimated that prehistoric folks got
about 100 grams of fiber per day in their diet; the average American
now gets about 10.
Eat calcium-rich food every day. Calcium also seems to help
regulate blood pressure. Or take a calcium supplement twice daily
with food.
Take a vitamin D supplement daily. Population studies suggest
that people with low vitamin D blood levels are at higher risk of
developing hypertension as well as obesity and diabetes.
Fish oil may help to reduce blood pressure,
so try to eat high-fat fish at least twice per week or take a
fish oil supplement daily.
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