High blood pressure is an issue that affects many Brits. While it can be controlled with medication, there are ways to keep it down via diet.
Victoria Taylor, a dietitian with the British Heart Foundation, has shared how judiciously choosing your food can aid in managing hypertension. She suggests starting with four fundamental foods that can help reduce blood pressure.
Fruit and vegetables
Taylor pointed out research by the British Heart Foundation indicating that beetroot juice may lower blood pressure due to its high nitrate content. Similar benefits can also be found in spinach, celery, kale, strawberries and bananas. However, caution may be needed when it comes to bananas as they contain potassium, which plays a delicate role in controlling blood pressure.
The expert cautioned: “Too much potassium can be harmful, as it can affect the rhythm of the heart. This is particularly risky for individuals with kidney issues and those taking certain types of water tablets. Potassium supplements should only be taken if prescribed by a doctor.”
Wholegrains
This group includes brown rice, wholemeal bread and oats, which are more nutrient-rich and fibrous than alternatives like white bread. A diet rich in soluble fibre has been proven to lower blood pressure and assist in weight loss.
Beans, lentils, nuts and seeds can also be significant sources of fibre.
Lean protein
Cutting fat from your meat can significantly help lower your blood pressure. The dietitian specifically suggested opting for chicken, turkey, fish, eggs and beans over red and processed meats.
Low-fat dairy
These products are a crucial component of a balanced diet and can help lower blood pressure by increasing your calcium intake. Opting for semi-skimmed milk and low-fat natural yoghurt can provide this essential nutrient without the additional saturated fat found in whole milk.
The senior dietitian also highlighted some food groups to steer clear of if you’re battling high blood pressure, although small quantities might be allowed. These recommendations align with the DASH diet principles, an acronym for Dietary Approaches to Stop Hypertension.
Salt
When it comes to salty foods, Victoria advises limiting intake to six grams or less per day. This includes salt already present in foods like olives, crisps, processed meats, and even certain breakfast cereals.
She encourages people to check food labels before purchasing or consider making their own low-salt versions of favourite meals at home.
Sugar and fat
As for sugary and fatty foods, while they may not directly influence hypertension, the expert clarified: “Sugar and fat may not directly affect your blood pressure, but foods that are high in fat and sugar are high-calorie foods. Consuming too much can lead to weight gain, which is associated with increased blood pressure.”
Alcohol
Excessive alcohol consumption over a prolonged period can lead to an increase in blood pressure and weight gain. Victoria suggests that while it’s not necessary to completely abstain from alcohol, it’s advisable to consume well below the government-recommended limit of 14 units per week.
She also recommends spacing out your drinking to include some alcohol-free days.
Caffeine
While caffeine does cause a temporary spike in blood pressure due to its energy-boosting properties, this is usually short-lived. A moderate intake, which equates to around four to five cups a day, should be fine for most people.
However, some individuals may be more sensitive to caffeine, meaning even smaller amounts could have a significant impact on their blood pressure. It’s important to remember that caffeine is found not only in coffee but also in tea, energy drinks, chocolate, and fizzy drinks.