More than 12 million adults in England are dealing with high blood pressure, but a few dietary tweaks could help keep it in check.
The NHS defines high blood pressure as a reading of 140/90mmHG from a pharmacy, GP surgery or clinic, or 135/85mmHg if you took the measurement at home. The first figure represents the force at which your heart pumps blood around the body, while the second indicates the resistance to blood flow in your vessels between heartbeats.
Persistently high blood pressure can lead to a host of serious and potentially fatal health problems, including heart attacks, strokes, heart failure, and kidney disease. So, here’s how to reduce your blood pressure at home before things get out of hand.
NHS GP Dr Amir Khan, who is regularly seen on ITV’s Lorraine and Good Morning Britain, has revealed five straightforward ways to lower your blood pressure. His first piece of advice is simple: cut down on salt.
“If you don’t have high blood pressure then there’s still a debate about how much salt will affect you, but if you do have high blood pressure listen up,” he advised in a recent Instagram post.
“Adults should only have around six grams or one level teaspoon of salt a day – most of that is already included in the food we eat so try not to add salt to your food. Instead, season it with things like pepper and herbs and spices.
“If you buy tinned food go for it in water rather than salty brine; and for nuts, always go for unsalted.”
He also emphasised the benefits of including potassium-laden foods like bananas, tomatoes, and carrots in your meals.
The GP also highlighted the importance of regular physical activity and getting to a healthy weight – elements that complement each other. Additionally, he suggested giving up smoking and moderating alcohol intake.
The NHS backs all of these lifestyle changes to help reduce your blood pressure and states your doctor may prescribe certain medications to help keep it under control.
You can learn more about lowering your blood pressure naturally and what medications might be available on the NHS.