Professor Tim Spector, a genetic epidemiologist at King’s College London and founder of the Zoe health app, has emphasized that high blood pressure can be reversed not only through medication but also by making strategic changes to diet and lifestyle. Speaking on the Zoe podcast, Prof Spector highlighted that while medicines like amlodipine, ramipril, and losartan are common treatments, incorporating dietary improvements can significantly enhance blood pressure control.
In the UK, approximately 14 to 16 million adults live with hypertension, with about a third affected and millions remaining undiagnosed. This “silent killer” contributes heavily to heart attacks, strokes, and other serious health issues. Prof Spector explains that increasing potassium intake is key to naturally improving blood pressure, often more important than merely reducing salt consumption. Potassium-rich foods such as bananas, green leafy vegetables, tomato puree, pistachio nuts, and even less obvious sources like yeast extract (found in marmite) can all play a vital role.
He notes, “People on high plant-based diets tend to get plenty of potassium, which helps lower blood pressure naturally even before medication is started.” Prof Spector also draws attention to lifestyle factors, encouraging regular exercise, smoking cessation, and moderating alcohol intake as additional ways to manage blood pressure effectively.
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His observations stem from extensive research, involving a diet study with 96,000 participants, which identified age and body weight as major influencing factors on hypertension. While age cannot be changed, body weight can be managed through diet and physical activity.
Prof Spector cautions that although potassium may often be overlooked, it could be a game changer in managing hypertension. Surprisingly, some potassium-rich foods include potato crisps cooked in sunflower oil, dry fruits like raisins and prunes, quinoa, Bombay mix, fresh parsley, and almond butter. These diverse options provide new ways to incorporate potassium into daily meals.
Importantly, Prof Spector stresses that these dietary suggestions are intended to complement—not replace—medical treatments. Anyone on blood pressure medication should consult healthcare professionals before making changes to their treatment plan.
Ultimately, a combination of increased potassium intake, healthier lifestyle habits, and appropriate medication can help many individuals better manage or even reverse high blood pressure.