Is your Teenager Suffering from Prehypertension? Foods to Eat and Avoid.

Prehypertension, often called “elevated blood pressure,” is when blood pressure levels are higher than normal but not yet in the hypertension range. It’s important to monitor and manage Prehypertension to prevent it from progressing to hypertension.

General Blood Pressure Ranges for Teenagers

1. Normal Blood Pressure:
   • Systolic (top number) < 120 mm Hg
   • Diastolic (bottom number) < 80 mm Hg
2. Elevated Blood Pressure (Prehypertension):
   • Systolic: 120-129 mm Hg
   • Diastolic: < 80 mm Hg
3. Hypertension:
   • Stage 1 Hypertension:
     • Systolic: 130-139 mm Hg
     • Diastolic: 80-89 mm Hg
   • Stage 2 Hypertension:
     • Systolic: ≥ 140 mm Hg
     • Diastolic: ≥ 90 mm Hg

source: https://my.clevelandclinic.org

Prehypertension: Signs and Symptoms

Here are some signs and considerations for prehypertension in teenagers:

• Generally Asymptomatic: Prehypertension often doesn’t cause noticeable symptoms. It’s typically detected during routine blood pressure measurements.
• Headaches: Some teenagers might experience frequent headaches.
• Dizziness or Fainting: These can occur but are not common and are usually associated with more severe cases.
• Shortness of Breath: Especially during physical activities.
• Nosebleeds: Although rare, frequent nosebleeds can be a sign.

Risk Factors

• Obesity: Being overweight is a significant risk factor.
• Family History: A family history of hypertension can increase the risk.
• Sedentary Lifestyle: Lack of physical activity contributes to higher blood pressure.
• Diet: High salt intake, low potassium, and poor eating habits can influence blood pressure.
• Stress: High levels of stress and anxiety can impact blood pressure levels.

Prevention and Management

• Healthy Diet: Encourage a diet rich in fruits, vegetables, and whole grains, and low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
• Regular Exercise: Aim for at least 60 minutes of moderate to vigorous physical activity daily.
• Weight Management: Maintaining a healthy weight is crucial.
• Limit Screen Time: Encourage more physical activities instead of prolonged screen time.
• Monitor Blood Pressure: Regularly check blood pressure levels to track any changes.
• Avoid Tobacco and Alcohol: Educate teenagers about the risks of smoking and alcohol consumption.

If you suspect your teenager may have prehypertension or elevated blood pressure, it’s essential to consult a healthcare provider.

Foods to Eat with Prehypertension

1. Fruits and Vegetables:
   • Leafy Greens: Spinach, kale, and Swiss chard are high in potassium, which helps balance sodium levels.
   • Berries: Blueberries, strawberries, and raspberries are rich in antioxidants and beneficial for heart health.
   • Bananas: High in potassium, which can help reduce blood pressure.
2. Whole Grains:
   • Oats: Contain soluble fiber, which can help reduce cholesterol and blood pressure.
   • Quinoa, Brown Rice, Whole Wheat: These grains are high in fiber and nutrients.
3. Lean Proteins:
   • Fish: Especially fatty fish like salmon, mackerel, and sardines, which are high in omega-3 fatty acids.
   • Poultry: Skinless chicken and turkey.
   • Legumes: Beans, lentils, and chickpeas provide protein and fiber.
4. Low-Fat Dairy:
   • Milk: Low-fat or skim milk.
   • Yogurt: Low-fat or Greek yogurt.
   • Cheese: Low-fat varieties in moderation.
5. Nuts and Seeds:
   • Almonds, Walnuts, Flaxseeds, and Chia Seeds: These are good sources of healthy fats and fiber.
6. Healthy Fats:
   • Olive Oil: Use as a substitute for butter or other fats.
   • Avocado: Provides healthy fats and fiber.
7. Herbs and Spices:
   • Garlic, Turmeric, and Ginger: Can help improve heart health and reduce inflammation.
   • Herbs like Basil, Parsley, and Cilantro: Enhance flavor without adding salt.

Foods to Avoid

1. High-Sodium Foods:
   • Processed Foods: Packaged snacks, chips, and processed meats (like bacon, ham, and sausages).
   • Canned Soups and Vegetables: Opt for low-sodium or no-salt-added versions.
   • Fast Food: Often high in sodium and unhealthy fats.
   • Pickles and Olives: Can be high in sodium; look for low-sodium versions if consumed.
2. Sugary Foods and Beverages:
   • Soda and Sugary Drinks: High in empty calories and can contribute to weight gain.
   • Candy, Cakes, and Pastries: High in sugar and unhealthy fats.
3. Red and Processed Meats:
   • Fatty Cuts of Beef and Pork: Choose lean cuts if consuming red meat.
   • Deli Meats: Often high in sodium and preservatives.
4. Unhealthy Fats:
   • Trans Fats: Found in margarine, shortening, and many processed foods.
   • Saturated Fats: Limit foods high in saturated fats like butter, cheese, and fried foods.
5. High-Caffeine Beverages:
   • Energy Drinks: Often high in caffeine and sugar.
   • High-Caffeine Coffee and Tea: Limit intake to moderate levels.

General Tips

• Read Labels: Check for sodium and sugar content.
• Cook at Home: Preparing meals at home allows better control over ingredients.
• Stay Hydrated: Drink plenty of water throughout the day.
• Limit Alcohol: If your teenager is of legal age and consumes alcohol, it should be in moderation.

Incorporating these dietary habits can help manage and potentially lower blood pressure, contributing to overall health and well-being.

For more: https://bangaloremirror.indiatimes.com/