What To Eat To Lower Blood Pressure In Athletes

High blood pressure, or hyperextension, a medical condition that affects individuals across various demographics, does not fail either to exclude athletes. Despite regular exercise being crucial to a healthy lifestyle and maintaining normal levels of blood pressure, it is important to not exclude diet as another key component of maintaining a healthy blood pressure.


What is high blood pressure?

High blood pressure is a medical condition characterized by elevated force of blood against the walls of the arteries. Blood pressure, measured in mmHg can be expressed as two values, systolic pressure over diastolic pressure. Systolic pressure is the force exerted on the artery walls whenever the heart beats, while diastolic pressure is the force of the heart when it's at rest in between beats. Blood pressure in a normal and healthy individual should be around 120/80 mmHg, and with the American heart association defining high blood pressure as greater than or equal to 130/80 mmHg.


What causes high blood pressure

While high blood pressure can be caused by genetics, and anxiety during testing, it is most of the time largely attributed to these following factors:

• Diets high in particularly sodium 

Too much salt can increase blood pressure due to sodium retaining water in the body putting extra strain on the heart and arteries 

• Lack of physical activity 

Sedentary lifestyles are also associated with high blood pressure. Exercise helps cardiovascular health and supports optimal blood pressure. 

• Stress 

Chronic stress can introduce hormones into the body that increase blood pressure. 

• Smoking

Tobacco smoke contains chemicals that can damage blood vessels and elevate blood pressure

• Age

Blood vessels naturally become less elastic with age, making it more challenging for the body to regulate blood pressure. 

• Obesity 

Obesity can lead to more resistance in blood vessels, requiring the heart to pump blood with greater force and therefore puts more pressure on the heart 

• Overall unhealthy diet 

Diets rich in saturated fats, and cholesterol, can contribute to the development of high blood pressure 

What to eat to lower blood pressure?

With nutrition being key to keeping blood pressure low, some foods that are able to lower blood pressure may include: 

• Citrus fruits 

• Fatty fish
  
  

• Leafy greens 

• Herbs and spices
  
  

• Avoiding foods high in sodium
  
  

• Yogurt 

• Consuming excessive amounts of caffeine and alcohol 
  
  
  High blood pressure in athletes

  According to a study done at Stanford consisting of 2,733 athletes from ages 13-25, it was found that around 34% of all athletes exceeded the US recommended blood pressure levels. And it was noted that athletes with a higher BMI had higher chances of having elevated blood pressure. It is also important to note that athletes that showed elevated levels of blood pressure, also showed changes in heart structure and function. High blood pressure was also found to be the most common cardiovascular condition among athletes.

  Sources

  "High blood pressure: Nine foods to avoid." Medical News Today, Healthline Media, 4 October 2021, https://www.medicalnewstoday.com/articles/322284#foods-to-avoid.

  "Even athletes may have high blood pressure, possibly due to too much salt." Scope, Stanford Medicine, 3 June 2019, https://scopeblog.stanford.edu/2019/06/03/even-athletes-may-have-high-blood-pressure-possibly/.

  "Hypertension in Athletes." Sports Med Today, National Athletic Trainers' Association, https://www.sportsmedtoday.com/hypertension-in-athletes-va-216.htm.

  Gunnars, Kris. "The 17 Best Foods for High Blood Pressure." Healthline, Healthline Media, https://www.healthline.com/nutrition/foods-high-blood-pressure#:~:text=The%2017%20Best%20Foods%20for%20High%20Blood%20Pressure,...%208%208.%20Olive%20oil%20...%20More%20items.