High blood pressure affects many people in the UK, often requiring medication to keep levels in check. However, diet plays a crucial role in managing hypertension and can sometimes prevent the need for medication altogether.
Victoria Taylor, a dietitian at the British Heart Foundation, emphasizes that choosing the right foods is key to controlling blood pressure naturally. She highlights four important food categories that can help reduce hypertension.
Beetroot juice is a standout, thanks to its high nitrate content, which research shows can lower blood pressure. Other nitrate-rich options include spinach, celery, kale, strawberries, and bananas. However, caution is advised with bananas as they are high in potassium. Excessive potassium can disrupt heart rhythm, especially for individuals with kidney issues or those taking certain diuretics. Potassium supplements should only be taken when prescribed by a doctor.
READ MORE: Inside Landmark City Building as Working from Home Evolves into Working from Forum
READ MORE: Artwork and Designer Furniture from £5m ‘Omaze Cotswolds’ Home to Be Auctioned
Whole grains like brown rice, wholemeal bread, and oats offer more nutrients and fiber than their white alternatives. Increased soluble fiber intake has been linked to lower blood pressure and weight management. Beans, lentils, nuts, and seeds are also excellent fiber sources that support heart health.
Reducing fat intake from meats can significantly help lower blood pressure. Victoria recommends opting for lean proteins such as chicken, turkey, fish, eggs, and beans instead of red and processed meats.
Dairy products contribute valuable calcium, which can help regulate blood pressure. Choosing semi-skimmed milk and low-fat natural yogurt ensures you gain calcium without the added saturated fats found in whole milk.
On the flip side, certain foods should be limited or avoided, aligning with the DASH diet principles (Dietary Approaches to Stop Hypertension). Salt intake should be kept to six grams or less daily, including hidden salts found in processed foods like olives, crisps, cured meats, and some breakfast cereals. Checking labels and preparing low-salt meals at home can help maintain this limit.
While sugar and fats don’t directly raise blood pressure, foods high in these can cause weight gain, which is linked to hypertension. Alcohol consumption should be well below the UK guideline of 14 units per week, with alcohol-free days incorporated to reduce blood pressure risks.
Caffeine intake can temporarily increase blood pressure. Most people can safely consume four to five cups daily, including caffeine from coffee, tea, energy drinks, chocolate, and sodas. However, sensitivity varies, and some individuals may experience greater blood pressure effects with less caffeine.
By making informed dietary choices and moderating consumption of these key foods and drinks, individuals can better manage their blood pressure and improve overall heart health.