Dr Chris Steele shares diet tips on reducing blood pressure
Also known as hypertension, having high blood pressure is a potentially dangerous condition.
It means your heart has to work harder than usual to pump blood around the body.
Over time it can put you at risk for various medical emergencies including heart attacks, strokes and aneurysms among others.
There are a number of factors that can raise your blood pressure – and diet is one of these.
Luckily diet can also be used to prevent, control or reduce your blood pressure.
With this in mind Doctor Rodney Foale, consultant cardiologist at The Harley Street Clinic, spoke with Express.co.uk to explain more.
He specifically recommended four foods in order to lower blood pressure.
“A healthy, balanced diet will also help to reduce blood pressure levels, so aim to follow a diet high in fibre and low in high-fat foods,” he said.
Beans and lentils
Dr Foale said: “Beans and lentils are a great example of a high fibre food and can easily be incorporated into your diet.”
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Fatty fish
“Fatty fish such as salmon contain omega-3 fats which are great for reducing inflammation and in turn help to reduce blood pressure,” he said.
Leafy greens
He advised: “Leafy greens such as Swiss chard play an important role in reducing blood pressure due to their nutrients potassium and magnesium – which are associated with favourable blood pressure regulation.”
It is well known that consuming lots of salt is a no-no if you have or are at risk of high blood pressure.
Dr Foale said: “High salt intake means higher blood pressure, so a really simple way to reduce your blood pressure is by reducing the amount of salt you have in your diet.
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“Be mindful to keep an eye on what you’re eating and don’t over season with salt when you’re cooking.
“Adults should aim to have no more than six grams of salt per day.”
Drinks to avoid
Dr Foale also advised against consuming certain drinks.
He added: “You should always be careful of the amount of alcohol you might be drinking as high blood pressure levels are often seen in moderate and heavy alcohol drinking individuals.
“You should also be mindful of carbonated sugary fizzy drinks.
“Water, still or sparkling is always a good option.”
The only way to be sure if you have high blood pressure is to get it tested.
High blood pressure is considered to be from 140/90 millimetres of mercury (mmHg) or 150/90mmHg if you’re over the age of 80.
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