Mindful Eating to Manage Hypertension Post Your 40s: Tips and Tricks

Blogs26 Sep 2024

High blood pressure is a common concern in our country. With unhealthy lifestyles, low sleep, high stress and reduced movement, hypertension or high blood pressure is bound to be one of the conditions that Indians face. And this is especially true for those above 40! But all is not lost, as your food could be one way of keeping your blood pressure under control!

In this article, we’ll take you through why individuals above 40 are more prone to hypertension, how mindful eating affects blood pressure, and tips to manage hypertension through eating habits! So, let’s get started.

Why are we prone to High Blood Pressure in our 40s?

Hypertension is mainly caused by being overweight, having an unhealthy diet, living with chronic stress or leading a sedentary lifestyle. Some face high blood pressure simply due to their genes, and this can’t be controlled, however, taking control of your lifestyle may help!

In addition, with age, our arteries may get stiffer, which also leads to higher blood pressure levels in the body. Science has found that men have a higher chance of having hypertension before age 55, and women tend to have higher blood pressure levels post-menopause ! So, these are a few reasons why you might face higher blood pressure numbers post-40.

Does Mindful Eating Help Manage High Blood Pressure?

Before we understand if mindful eating is an effective solution for hypertension, let’s first discuss what mindful eating is. Mindful eating is simply an approach in which one takes their time and pays close attention to their food.

You might be thinking that if hypertension is a serious condition that those above 40 are likely to have, then how does mindful eating come into the picture? And does it really have an impact on high blood pressure levels? Well, it might!

An 8-week trial done on 201 individuals who had elevated blood pressure revolved around the concept of mindfulness-based blood pressure reduction. During this study, the participants underwent training and knowledge sessions on mindfulness concepts of meditation, yoga, attention control, mindful eating and more. This resulted in a higher adherence to a heart-healthy diet among the participants- which is a huge contributor to reducing blood pressure levels and an increase in self-awareness which might positively affect lifestyle habits.

In short, adding mindful eating along with other wellness habits to your life post-40 could be a way of dealing with hypertension and keeping it under control.

Mindful Eating Tips to Manage Hypertension

Mindfulness is a term associated with living in the present and coming to terms with your thoughts, feelings and sensations. Mindful eating is a similar concept to eating but focuses on how food can impact the world and overall health.

Mindful eating as a technique gives full attention to the food we eat and how it makes us feel so that eventually we eat less of the food that makes us feel bad. Here are a few mindful eating tips to manage hypertension:

1. Declutter your grocery list

When you have hypertension, the worst thing you can do for your body is give it excess salt or consume food with too much fat. So, start by going through your grocery lists and removing anything that feels unhealthy. Instead, prioritise foods to lower blood pressure such as fruits, vegetables, legumes, whole grains, nuts, etc as they are beneficial in boosting overall health.

2. Pay full attention to your meal

While eating, it’s too tempting to grab your iPad or a newspaper or watch some TV. But this takes attention away from your meal and goes against the idea of mindful eating. Try to avoid all distractions and come to the table with a calm mind. Take smaller bites and chew slowly to give full attention to your meal and enjoy its taste and flavour.

3. Explore the DASH diet

A DASH diet stands for Dietary Approaches to Stop Hypertension. It’s a heart-friendly diet that aims to lower high blood pressure levels along with LDL cholesterol levels- two of the major risk factors for cardiovascular conditions. In this hypertension diet, the focus is on foods to lower hypertension that are

• Beans, soy, fish, nuts, seeds, eggs 
• Whole grains
• Fat-free products
• Low-fat dairy options
• Foods low in salt
• Foods low in saturated fats

Some foods to avoid with hypertension are salty foods, sugary foods, fatty foods and caffeine. This diet reduces the usage of salt to almost 1 tbsp of salt per day and focuses on including the above-mentioned foods to lower blood pressure into daily meals to keep the heart healthy and the blood pressure and LDL cholesterol levels at normal.

Visit a doctor if you have high BP or high cholesterol issues and check with them whether you can start on a DASH diet. They can evaluate your health accurately and give you the best advice for your condition. Don’t start this hypertension diet without checking with your doctor!

Conclusion

Once you’ve crossed 40, there are more chances of you facing blood pressure issues, as is the case with many older adults in India. But, with consistent effort, eating mindfully and choosing the right foods to lower hypertension, it’s possible to manage it effectively. A DASH diet could be a great option for those dealing with hypertension. Make sure you check with your doctor before getting started on it.

If you’re interested in learning more about mindfulness and healthy ageing , then explore Right Shift. We are your one-stop destination to learn more about life post-40 in terms of health and nutrition. We offer expert guidance on issues one faces during this point in life along with some delicious and nutritious product suggestions to make your meal planning and healthy eating journey simpler. So, check us out now, and make the Right Shift today!