It is a known fact that reducing salt intake is crucial for managing high blood pressure, but that's not the only dietary approach to prevent hypertension, a condition affecting one in three adults in the UK.
Tim Spector, founder of the Zoe app and professor of genetic epidemiology at King’s College London, who was diagnosed with hypertension after a mini-stroke in his early fifties, recently shared with The Times, some dietary changes he's adopted based on the latest research.
Spector explains that many people, including himself, are not “salt sensitive,” so other dietary adjustments can be just as crucial, if not more so, than cutting out salt. Here’s a list of dietary adjustments that can benefit your blood pressure:
Eat More Bananas: Consuming an extra gram of potassium daily — equivalent to two medium bananas — can help lower blood pressure. A study from Imperial College London found that substituting a quarter of dietary salt with potassium resulted in reduced blood pressure and a 14 per cent lower risk of heart disease.
Incorporate Leafy Greens: Leafy greens are rich in fiber and nitrates that support blood pressure health. A study published in the European Journal of Epidemiology found that eating a serving of leafy greens daily lowered blood pressure and reduced heart disease risk by up to 26 per cent.
Add Tomatoes to Your Diet: Eating 110 grams of tomatoes daily can lower the risk of hypertension by 36 per cent, according to research in the American Heart Association’s journal Hypertension. The protective effects are attributed to lycopene and potassium.
Include Yoghurt Daily: A daily serving of yoghurt, about 150 grams, can lower blood pressure, as shown in a study published in the International Dairy Journal. Yoghurt also provides calcium, magnesium, and potassium, which are crucial for blood pressure control.
Eat Pulses Regularly: Consuming pulses like lentils and beans two to three times a week can significantly lower blood pressure. A review in Hypertension found that a diet rich in pulses benefits both hypertensive and normotensive individuals.
Try Beetroot Juice: A daily 250ml glass of beetroot juice might help lower blood pressure due to its high nitrate content, which helps relax and widen blood vessels.
Enjoy Dried Fruits: Dried fruits like apricots, raisins, and dates are high in potassium. Blood Pressure UK suggests that a 30-40g portion of dried fruit daily can contribute to healthier blood pressure levels. Among dried fruits, apricots contain the highest potassium content.
By incorporating these dietary changes, you can take meaningful steps towards managing and preventing high blood pressure.
