High blood pressure: Lifestyle changes to reduce reading
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Around one in three adults in the UK has high blood pressure, but half of these aren’t diagnosed or receiving treatment. More than five million people with high blood pressure in England alone are undiagnosed, which means they probably won’t do anything about it. There are simple dietary changes that can help you to prevent or reduce high blood pressure. Express.co.uk reveals four rules to stick to if you want to reduce or avoid hypertension, according to The British Heart Foundation and Blood Pressure UK.
Whether you want to reduce or prevent high blood pressure, a balanced diet is key.
The British Heart Foundation advises: “Everyone should aim for a well-balanced diet and avoid fad crash diets as these will not provide the balance of nutrients you need.”
The best way to understand it is to think of foods in food groups, the BHF said.
Try to eat:
- plenty of fruit and vegetables
- plenty of starchy foods such as bread, rice, potatoes and pasta. Choose wholegrain varieties wherever possible
- some milk and dairy products
- some meat, fish, eggs, beans and other non-dairy sources of protein
- only a small amount of foods and drinks high in fats and/or sugar
Choose options that are lower in fat, salt and sugar whenever you can.
More fruit and vegetables
A well-balanced diet should include at least five portions of fruit and vegetables a day.
The BHF advises varying the types of fruit and veg you eat, whether they’re fresh, frozen, dried or tinned.
The site adds: “Pure unsweetened fruit juice, pulses and beans count as a portion, but they only make up a maximum of one of your five a day, however much you eat in one day.”
A portion is about a handful (80g or 3oz), for example:
- One medium-sized fruit, for example, one apple, orange, pear or banana
- Two smaller fruits, for example, plums, apricots and satsumas
- One slice of large fruit, such as melon, pineapple or mango
- Seven to eight strawberries
- Two to three tablespoons of berries or grapes
- A small bowl of salad
- Three heaped tablespoons of vegetables
- Three heaped tablespoons of pulses such as chickpeas, lentils or beans
- One medium-sized fruit, for example, one apple, orange, pear or banana
- a glass (150ml) of fruit or vegetable juice
- one tablespoon of dried fruit
The reason fruit and veg are so great for lowering blood pressure is to do with the amount of potassium and other vitamins and minerals they contain.
Blood Pressure UK added: “Plus they’re low in calories and high in fibre which helps with digestion and heart health.”
Choose the right fats
To help look after your heart health, it is important to make sure you choose the right type of fats.
If your blood pressure and blood cholesterol rise because you’ve eaten too much fat, you are at higher risk of heart disease and stroke.
The BHF information reads: “Too much-saturated fat can increase the amount of cholesterol in the blood, which can increase the risk of developing coronary heart disease.
“Unsaturated fats, which can be monounsaturated fats (for example olive oil, rapeseed oil, almonds, unsalted cashews and avocado) or polyunsaturated fats (including sunflower oil and vegetable oil, walnuts, sunflower seeds and oily fish) are a healthier choice.
“Another type of fat, known as trans fat, can also raise the amount of cholesterol in the blood.”
The BHF advises:
- Replace saturated fats with small amounts of mono and polyunsaturated fats
- Cut down on foods containing trans fats
- It’s also important to remember that all fats and oils are high in calories, so even unsaturated fats should only be used in small amounts
Cut down on salt
Salt is often hidden in the foods we buy, so it can be tricky to know how much you’re eating or how to cut back.
The BHF said: “Eating too much salt can increase the risk of developing high blood pressure, and having high blood pressure increases the risk of developing coronary heart disease.”
Salt makes your body hold on to water and if you eat too much, the extra water in your blood means there is extra pressure on your blood vessel walls, raising your blood pressure, Blood Pressure UK explained.
Eating too much salt can also lead to stroke, kidney disease and some types of dementia.
We should all be eating less than six grams of salt a day, but the figures suggest we’re eating around eight grams a day on average.
Blood Pressure UK advises:
- Don’t add salt when cooking (try adding different flavours and allow a little time for your taste buds to adjust)
- Avoid very salty flavourings (Ready-made sauces, soy sauce, stock cubes and gravy granules can all be very salty, look out for low salt options or try some new flavourings)
- Get extra flavour into your recipes (Add herbs, spices and seasonings like chilli, pepper, ginger, lemon or lime juice)
- Taste food before you add salt (Sometimes people add salt out of habit, remember to taste your meals first)
- Take the salt shaker off the table (So you’re less likely to be tempted)
- Be careful of condiments (The salt shaker’s fellow table dwellers can be very salty too, like mustard and ketchup)
- Try a salt alternative (If you really can’t do without a salty favour, try using a small amount of a low-sodium salt substitute)
- Make your own marinades (Marinating meat or fish in lemon or lime, or with yogurt and spices, avoids the need to add salt for flavour)
- Cut down on high salt foods (Cooking sauces, table sauces such as ketchup and mustard, cheese, bacon, olives and pickles can contain a lot of salt)
- Check the labels (Salt contents vary greatly. Check the labels of foods before you buy them and compare with other products – you’ll often find lower salt low-salt options)
- Choose low salt bread and breakfast cereals (They can contain a lot of salt and add a lot to our diet – as we eat so much of them. Check the labels to compare brands)
- Avoid smoked and processed meats (These contain a lot of salt, so limit how much you eat)
- Call ahead when you eat out (If you are eating out, ask if your meal can be made with less salt. This isn’t always possible, but it’s always worth asking, and there may be options with less salt than others)
- Use the FoodSwitch app (It compares the salt content of similar products so you can find the healthier options easily)
- Don’t give up (If food tastes bland to start with, don’t give up. After a few weeks your taste buds will adjust and you will start to enjoy food with less salt – like switching to tea without sugar)
Cut back on sugar
Did you know eating too much sugar can cause high blood pressure?
Blood Pressure UK explains: “Foods with added sugar tend to be high in calories but often provide very little or no nutritional value.
“The extra energy can make you gain weight which can raise your blood pressure. It can also lead to diabetes.
“Raised blood pressure and diabetes both raise your risk of heart disease and stroke, especially if you have both at the same time.
“Aside from your weight and heart health, eating and drinking too much sugar also causes tooth decay.”
The main sources of sugar (that should be avoided as much as possible) are:
- table sugar
- jams and preserves
- confectionery – sweets and chocolate
- fruit juice and soft drinks
- biscuits, buns and cakes
- alcoholic drinks
- savoury chutneys and condiments like ketchup, mayonnaise and salad dressings
- ready meals
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