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High Blood Pressure and Nutrition

High Blood Pressure is one of the many ill-health nuisances that plague the people of the nations during the last century.

But what is high Blood pressure?


This article may have some Affiliate links posted throughout its contents, if you click on any of them and buy something I will get a commission at no extra cost to you. Please note, I am in no way a part of any medical team I am therefore not advising you to take anything written in this article as medicine. Consult your health professional for any medication you may need.

High blood pressure is the dominant factor when the heart beats. It is known as the systolic blood pressure, which represents the pressure in the blood vessels when the heart beats. And it is the top number on the reading scale. While diastolic blood pressure is the bottom number on the reading scale which represent the pressure in the blood vessels between heart beats.

When the heart is at rest the blood pressure depends on how much blood the heart is pumping and how much resistance is there to blood flowing in the arteries. If the arteries narrow, the blood becomes higher. People therefore need to ensure nutrition that will allow them to eat the foods that will keep the arteries clear and expanded.

Knowing the body’s needs to function healthy is of paramount importance to healthy living. If the foods you eat cause plaque to build up in your arteries it endangers the whole body. Thus begins with poor blood circulation which will cause the blood pressure to go up.

Poor blood circulation is sometimes first identified in the feet, it does not mean that the arteries in other parts of the body are clear, but the feet have the burden carrying the body’s weight. When blood pressure is lower than 120/80 mm Hg is considered to be normal. Blood pressure that is 130/80 mm Hg or more is considered high. When the reading is above normal but under 130 mm Hg the patient is in the category of elevated blood pressure there is now a risk of developing high blood pressure. At this juncture, there is need for lifestyle changes which will significantly lower the numbers and reduce the risk of developing high blood pressure.

Lower Blood Pressure

Here are some nutrients to consider adding to your diet to ensure proper nutrition to maintain healthy blood flow through your arteries.




These will reduce the high systolic blood pressure by 8 to 14 points and make a significant difference in your health risk. You can prevent osteoporosis, cancer, heart disease, stroke and diabetes. Do you know that high blood pressure can cause your blood vessels damage that leads to heart disease, kidney disease and stroke?

That’s the reason it is called a silent killer! Although there might be factures of high blood pressure that come naturally, for whatever reason, it is you and I responsibility to ensure as many stops as possible to keep our blood pressure at a normal level. Bodily exercise is one factor one should not ignore as well as eating foods rich in Potassium, Fiber, Calcium, and magnesium.

Unclog the Arteries

One will find it a difficult task to remove plaque from the Arteries walls. The truth is it is almost impossible without the use of invasive treatment. Instead, it will be better for one to take action to stop plaque development and prevent future plaque buildup. You might be asking how arteries become clog. Here is why, because the circulatory system is a network of capillaries, blood vessels and arteries which transport oxygenated blood through the body to fuel all the body’s functions.

When the oxygen is used up, carbon dioxide is exhale from the lungs which allows you to breath in more oxygenated blood which starts the circulatory cycle all over again. If those blood vessels remain clean and open blood will flow freely, however, if there is the presence of high cholesterol sometimes small blockage builds up inside the blood vessels which are called plaques, because cholesterol sticks to the walls of the arteries.

When the immune system discovers a problem it dispatches white blood cells to attack the cholesterol which will no doubt cause inflammation. The dead cells form a plaque over the cholesterol; therefore the best cure is to prevent all of this from happening.

Eat Right

Eat lean meats and plant-based meals. Trans-fats are dangerous; these are mostly found in cookies, Snack Cakes packages and processed foods. Soluble fiber helps lower LDL Soluble can be found in foods like vegetables, Lentils, beans, and oats. Consume less sugar. Fruits contain vitamin and minerals naturally compounded with sugar which is healthy sugar. Unlike the sugar without natural value, such as sugar found in cookies, ice cream, and sugar sweetened beverages.

Excess added sugar can negatively affect one’s health.  Start eating healthy foods added by exercise to get the natural result in weight loss.

When you are carrying excess weight it will increase your LDL cholesterol. Which will intern increase your risk of plaque built-up. If you lose as little as six to twelve percent of your body weight it can have a great impact on your health including your cholesterol.

Quit Smoking

Quitting smoking can help raise your HDL levels. Excess alcohol can also negatively affect your heart. However, some studies have shown that moderate use of alcohol may increase HDL levels. I do not recommend this idea to anyone to start drinking for this reason. Your Doctor may recommend lifestyle changes to help lower LDL and prevent plaque buildup.

You should ensure to take all prescribed cholesterol medicines to maintain your health and longevity. It is the one you; take the best care of yourself by following all the necessary precautions to enhance your good health and well being. Watch your nutrition, eat healthy and never forget to do regular exercise.

I would like to hear from you. Please leave your comment in the comment section provided below. I will reply to you as soon as possible. Do like, share, and follow.

  1. Thank you so much for this article. Blood pressure is a subject that I never wanted to dive into since it is so complicated. I found information in this article I can put to use right away. You made a few things about blood pressure really easy for me to understand. 

    I will be putting this on my social media because most of my friends could use this info as well

    Thank you. 

    • Hey Russ; thanks for your comment. I am so happy you have found some information in my post that you can use immediately. I am also glad that you found the information easy to understand.


  2. Thank you for sharing this information about high blood pressure. This is a common health problem these days. Stress, unhealthy diets, lack of exercise are some of the causes.

    As you mentioned in your article, we should eat food rich in potassium, calcium, fiber and magnesium.

    I hope more people will read this article and aware of the danger of high blood pressure.

    • Hello Christine; thanks for your comment. There are many factors that can lead up to high blood pressure, but the most common is improper diet.


  3. Thanks, as one who has suffered medication treated hypertension for a number of years I am always interested in the latest thinking and any measure that I can consider to help me continue to control the condition and certainly to prevent it from becoming in any way worse.   There is a great book published by Readers Digest called Taking Charge Of High blood pressure and I recommend it to all of your Blog readers.

    Thanks for the helpful post.


  4. Your guide is very helpful for everyone. Soluble fiber helps lower LDL Soluble can be found in foods like vegetables, Lentils, beans, and oats. Excess alcohol can also negatively affect your heart. However, some studies have shown that moderate use of alcohol may increase HDL levels. I do not recommend this idea to anyone to start drinking for this reason. Thanks for sharing such useful guide.

    • Hey Naksh; thanks for your comment. All of these are essential nutrients for everyone to add to their diets, without needing the use of alcohol.


  5. For those with high blood pressure its very essential that they have a very good nutrition plan and I must tell with this information they are likely to over come high blood pressure. 

    Thanks for this awesome article I know it would be of great help to a lot of people out there as it  has been of help to me.



    • Hello David; thanks for your comment. I have keenly observed my people; they will do all that is necessary to earn money but do very little to ensure good health. Sad eh? We tend to eat filling, not healthy. I am glad you are help from reading my post.


  6. I can tell that this is a really good one. I should first commend the input of effort in making this superb website with nice features and also writing an article on high blood pressure and nutrition. High blood pressure has caused more harm that I have seen than even malaria. It is very necessary to try to curve it with the right nutrition.

    • Hey Benny; thanks for your comment. Will you believe me if I tell you that if more of us would observe proper nutrition less of us would suffer illness?

      When the body lack nutrients, it is deprived from normal functions, because the driving force behind essential functions are lacking, thus sickness and disease inhabits functional space. High Blood Pressure is one of them.


  7. Right now, The first I want to do is try to share this great article with some of my friends. The website is really nice, and I have learnt something tangible from this well detailed article on high blood pressure and nutrition. 

    Smoking is one habit that can enhance high blood pressure and its other side effects are really dangerous.

    • Hi Smoochi; thanks for your comment. I definitely want people to learn something helpful from my posts, that’s why I write in this fashion. This website is packed with valuable information when it comes to health and nutrition.


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