- One of the most effective lifestyle strategies you have to control blood pressure and stop hypertension from developing.
- Attempt to engage in aerobic activity five or more days each week for at least 30 minutes.
- Men and women should each limit their alcohol consumption to no more than two drinks each day.
- The most common factor contributing to hypertension that may be prevented is alcohol consumption.
- Both have strong antioxidant polyphenols that are known to widen arteries.
- According to a recent study, those who regularly consume green and oolong tea had a 46% lower risk of having high blood pressure than people who don’t (Archives of Internal Medicine, July 26, 2004, Volume 164(14)).
- Don’t salt your food, and stay away from processed foods and other items high in sodium (fast food and salty snack foods).
- In those who are vulnerable, excessive caffeine intake (from coffee or drinks) might raise blood pressure. It’s fine to drink two cups or fewer of coffee or tea every day.
- Salmon, tuna, mackerel, lake trout, sardines, and herring are among the best fish.
- Along with numerous other cardiovascular advantages, it has been demonstrated that the omega-3 fatty acids included in fish can lower blood pressure.
- Aim for three portions every week.
- On days when you don’t eat oily fish, consume pharmaceutical grade fish oil.
Reduce your intake of “bad” white carbs, such as white flour, white rice, white potatoes, sugar, and items containing them, which are highly refined and have a high glycemic index.
- These foods cause insulin and blood sugar levels to rise quickly. High blood pressure has a strong correlation with an elevated blood insulin level.
- These foods also increase the risk of gaining weight, which can raise blood pressure even more.
- can in fact cause blood pressure to rise.
- This straightforward cuisine has been demonstrated in numerous trials to decrease blood pressure.
- Polyphenols, antioxidant phytochemicals that can widen arteries, are abundant in olive oil.
Heart Rate and Canned Tuna
According to many experts, purchasing canned tuna is one of the least expensive methods to eat healthily. This is due to the fact that it is a fantastic source of protein and beneficial fats like omega-3 fatty acids, which have repeatedly demonstrated their ability to promote good heart health and shield us from disease.
But there are a few danger factors, and sodium is one of them, when it comes to canned tuna and blood pressure. The majority of tuna can variations have salt added for preservation. In actuality, only one serving of canned tuna might have 200–300 mg of salt in it. Although 1,000 mg of sodium per day may not seem like much, the American Heart Association claims that people with high blood pressure may benefit considerably from doing so. The sodium can really build up as many of us mix our canned tuna with other foods (like mayo in tuna salad).
BPA, also known as bisphenol A, is an industrial chemical that is used to produce a variety of food containers, including the cans that our fish is packaged in, which is another reason to stay away from canned tuna if you have high blood pressure. Foods contaminated with BPA have been linked to a variety of health issues, including raised blood pressure. BPA has been linked to a number of other health problems, including hormone problems (especially in women), infertility, birth deformities, and even an increased risk of diabetes, heart disease, and obesity.
Despite how depressing everything may appear, there is some good news. You can probably find a no-salt-added variety of canned tuna in your neighborhood grocery shop because food makers are becoming more conscious of the negative effects of preserving foods with too much salt.
It’s fortunate that the FDA has taken strict action against the use of BPA in the manufacture of food containers and that many health-conscious companies will offer their canned goods in BPA-free packaging. For instance, BPA-free canned tuna is produced by Trader Joe’s and Wild Planet and is sold in the same cans.
There you have it, then. If you have high blood pressure, you should definitely avoid buying a lot of the canned tuna alternatives at the grocery store. However, you may still enjoy your favorite fish by choosing varieties that don’t have any salt added and are packaged in BPA-free cans. Here’s to making heart-healthy, deliberate decisions!
Keep your Ticker Ticking: High Blood Pressure Management Advice
- Many more people have pre-hypertension or are at risk of getting it.
- High blood pressure, often known as hypertension, develops when the artery walls are pushed against by the force of the blood pumping through the heart. The arteries may become weak as a result, increasing the risk of heart attacks, heart failure, and stroke.
- Additionally, renal damage, peripheral artery disease, and eyesight loss are all consequences of high blood pressure.
The good news is that blood pressure can be controlled by watching what you eat, exercising, and, for some individuals, taking medication.
Omega-3 fatty acids, selenium, and vitamin D are all found in significant amounts in seafood. Research has repeatedly demonstrated that persons who consume diets high in seafood have decreased incidences of heart disease, strokes, and high blood pressure. According to a recent study, EPA and DHA omega 3 fatty acids, which can be obtained from diet and supplements, are at least as beneficial as other lifestyle changes in decreasing blood pressure in hypertensive individuals.
The American Heart Association and the Dietary Guidelines for Americans both recommend that all Americans consume at least two servings of seafood each week to meet their daily requirement of 250 mg of DHA and EPA. These omega 3 fatty acids are found in fish that are fattier, such as tuna, salmon, and sardines.
Other diets and lifestyle adjustments can help regulate blood pressure in addition to eating seafood. Seafood is included in the DASH diet, which stands for “Dietary Approaches to Stop Hypertension,” along with other nutritious foods and ways of living.
Consider using these dietary recommendations to control your blood pressure:
- In the morning, include some dried fruit in your breakfast.
- Vegetables should cover half of your dinner plate.
- Have salmon or tuna on a salad for lunch, or sardines if you prefer them, in a sandwich or salad for an omega-3-rich meal.
- Whenever you eat out, ask for fish.
- Check the salt content of food labels. Maintain a serving size of no more than 500 mg for main courses, and aim for no more than 200–250 mg for sides or snacks.
- Exercise frequently; if you don’t have time to work out for 30 to 45 minutes at a time, split the time up into 10 to 15-minute sessions twice or three times per day.
Dietary Supplements to Lower Blood Pressure
High blood pressure, which is frequently referred to as the “silent killer” due to the lack of obvious signs, can have extremely detrimental implications on one’s health. One in three persons in the United States have hypertension, a type of high blood pressure, which is the most prevalent risk factor for cardiovascular disease. According to the American Heart Association, more than 43 million Americans have excessive blood pressure, yet only 10 million are properly controlling it. Your blood pressure can be lowered by lifestyle choices like getting adequate exercise, quitting smoking, and eating a balanced diet, but clinical studies have shown that some foods and nutrients have stronger impacts than others. One of the main methods for lowering blood pressure is to consume less sodium (salt), but there are other foods and nutrients that may also have long-lasting impacts. The following list of 5 items and/or ingredients may help decrease blood pressure.
1. Eating fatty fish at least twice a week can help reduce inflammation, which can harm blood vessels. Examples of such fish are salmon, mackerel, herring, sardines, lake trout, and tuna.
2. It has been demonstrated that the commonly accessible supplement grape seed extract helps to promote nitric oxide, which relaxes blood vessels and promotes healthy blood flow.
3. The best food source of potassium in the diet is potatoes. Getting enough potassium in your diet can help counteract sodium’s harmful effects. A baked potato with salsa is a delicious low-calorie approach to counter the sodium that is often buried in our cuisine.
4. Flavanols, potent antioxidants found in cocoa, have been demonstrated to improve blood vessel flexibility. The better the chocolate, the higher the cocoa content! It has been demonstrated that eating one to two ounces of dark chocolate daily is heart-healthy. Less fat and extra sugar are also present in the darker chocolates.
5. Olive oil has a reputation for preventing artery hardening since it includes “good fats” that may readily be substituted for saturated fats in food preparation.
Consuming foods high in potassium can significantly reduce blood pressure.
According to Daria Kantor, the creator of the personal fitness app TruBe, increasing your tuna intake may help to lower your blood pressure and, as a result, your risk of heart attacks and heart disease.
Potassium, which is abundant in tuna, helps to counteract the harmful effects of sodium.
Tuna makes the ideal sandwich filling for a meal that will lower your blood pressure.
According to Kantor, high blood pressure should be avoided by everyone because it greatly raises the risk of catastrophic conditions like heart disease, blood clots, strokes, and renal disease.
It’s crucial to remember that high blood pressure is frequently difficult to diagnose and frequently exhibits no symptoms at all.
“An effective strategy to reduce blood pressure is to eat foods high in potassium.
“Foods rich in potassium that are simple to include in a daily healthy eating plan include bananas, grapefruit, cooked broccoli, mushrooms, potatoes, fresh tomato juice, tuna, lentils, and white beans.
For instance, why not add some banana slices to your usual bowl of bran cereal in the morning to provide potassium?
Omega-3 fatty acids, which are abundant in tuna, aid in the body’s elimination of “bad” cholesterol.
Additionally, it contains a lot of manganese, zinc, and vitamin C, all of which help to strengthen the immune system.
Alternatively, Kantor suggested eating more berries if you don’t like tuna in order to keep your blood pressure in check.
Blood pressure is high.
Fresh fish is a fantastic source of protein and heart-healthy omega-3 fatty acids, but canned tuna may not be the healthiest option for people with high blood pressure while being highly convenient. “Anyone with heart disease or diabetes can’t risk eating canned tuna, with an average of 200-300 mg of sodium per serving,” says nutritionist Cassidy Gunderson, PhD, owner of Salt Lake City’s Spiro Health & Wellness, which helps her clients manage chronic disease through diet. Consuming a lot of canned tuna increases your chance of developing high blood pressure, kidney disease, diabetes, and sleep apnea together with other foods high in sodium such canned soups, baked goods, other processed foods, and restaurant meals. The American Heart Association advises consumers to limit their sodium intake to 1,500 mg per day. You’re in luck because there are several of brands of tuna without salt added, which we list in our guide: There are six canned tuna products to choose from, and four to avoid.
students at Moravian University in Bethlehem, Pennsylvania, via the Zinczenko New Media Center. More information on Jeff
Can someone with high blood pressure eat tuna in cans?
Tuna can readily be incorporated into a high blood pressure diet, according to the National Heart, Lung, and Blood Institute. It is a part of the DASH (Dietary Approaches to Stop Hypertension) eating plan recommended by the organization.
Additionally, the AHA recognizes albacore tuna as an omega-3 fatty acid-rich, heart-healthy fish. It advises eating two servings of fish each week, preferably of the fatty variety, but being cautious of the mercury concentration.
According to the U.S. Food and Drug Administration, canned light tuna has minimal mercury levels, thus consuming two to three meals per week is safe. Stick to one serving per week of albacore (white) and yellowfin tuna as their levels are higher.
All varieties of canned tuna provide a significant rise in selenium, according to a study published in the October 2012 issue of Food Chemistry. The potential health advantage? According to a study published in the Journal of the American Heart Association in May 2019, higher blood selenium levels are associated with a lower prevalence of stroke.