For Blue Collars And Blue Bloods Alike, Blueberries Contribute To Blood Pressure Health
Eat blueberries. That's right, blueberries! Why? Your heart just might thank you.
Blood pressure can be tough to control even in youth, and as we age maintaining it can become a challenge. In part, this is because our veins and arteries become less flexible with age.
Fortunately, there are some simple steps you can take to keep your blood pressure in the normal range and your circulatory health stable. One of these involves a little-known quick fix that you can find at your local grocery store: the blueberry.
Blood pressure: Cuffs and collars matter
Most health experts say that blood pressure needs to hover between 90/60 and 120/80 to be considered "healthy."
What do these figures indicate, anyway?
The two numbers are your systolic and diastolic pressure, respectively. Fancy words, huh? Their meaning is pretty straightforward, at least. A "systole" is the split-second period when your heart is contracting, squeezing blood through your body.
A "diastole" is the opposite. It's the period when the heart is relaxing, allowing blood to refill its chambers.
As you might expect, the systolic number is higher because it represents the moment when your cardiac muscle is squeezing the hardest, pumping up pressure the pressure in your blood vessels.
Doctors measure your blood pressure in millimeters of mercury. You've probably seen them do it. They wrap a cuff around your upper arm and pump it tight. (Speaking of fancy words, that cuff-like device is called a "sphygmomanometer.")
Scientists have found that many elderly adults have to work hard to keep their blood pressure in the healthy range, whether they are retired or still working, blue collar or white collar.
The problem is that the body naturally tends toward blood pressure concerns over time...
Stress, flexibility and calcium: Three things to watch for
About one in three adults has to work extra hard to maintain a healthy blood pressure. Though you might think that it affects men the most, it actually depends on your age.
In youth, men are much more likely than women to have blood pressure troubles. In middle age - between 45 and 65 - it's more or less a dead heat between the sexes. And over the age of 65, women are more prone to blood pressure concerns!
The issue is three-fold:
- First, our blood vessels naturally become less flexible with age. In part, this is due to the presence of calcium and cholesterol in the walls of arteries. Blood vessels need to have "give" in them in order to flex with the ebb and flow of blood volume.
- Water retention can keep your body's tissues swollen, affecting blood volume.
- Finally, stress makes your blood vessels tighten up, affecting blood pressure and overall well-being.
It's important to talk to your doctor about the treatment options available to help you moderate your blood pressure. That said, there are some simple things you can do at home to stack the vascular deck in your favor.
Try these tips for healthy blood pressure
1. Relax, relax, relax. This will cost you nothing and save you so much. Too often, people let stress get the best of them, which can let blood pressure soar. Use deep breathing, stretching, yoga, long walks or a new hobby to keep yourself calm.
2. Get exercise. Regular physical activity is good for your blood pressure and your heart health.
3. Consider taking supplements that support balanced blood pressure levels. Dietary supplements that contain heart-healthy vitamins and minerals can give your body the nutrients it needs to naturally keep your blood pressure healthy.
4. Eat blueberries. That's right, blueberries! Not only are these tongue-staining little fruits tasty, but studies suggest that blueberries help your body produce healthy levels of angiotensin, which is a protein that increases your fluid retention and encourages veins and arteries to constrict.
5. Try other blue, purple and red fruits while you're at it. A compound called resveratrol can be found in the skin of fruit that is any of these shades. This substance may be good for heart health, which is one reason why you occasionally read news items promoting red wine or grapes.
6. Don't smoke.
7. Finally, watch your sodium intake. As your doctor's probably told you, too much salt in your diet can ratchet your blood pressure up and up and up. Try eating low-sodium versions of your favorite foods.