LONDON, Oct 27: Around 30% of adults have high blood pressure, with 15% reportedly living with untreated hypertension, according to the National Health Service (NHS). This condition can lead to serious health problems such as heart attacks and kidney disease; however, it can often be managed with certain lifestyle changes.
Senior dietitian Victoria Taylor outlines the important dietary dos and don’ts for treating high blood pressure, identifying four foods to avoid. She also makes one recommendation that can actively help lower your blood pressure.
The British Heart Foundation expert stressed that the first step is to avoid salty foods. She advised people to limit their salt intake to no more than 6 grams per day, which is about one teaspoon. While this may seem doable, she noted, “Most of the salt we eat is already in our food,” noting that it can be found in foods such as olives, chips, sauces and pickles, as well as processed meats and other products. with staples such as bread and breakfast cereals.
To combat this, Victoria recommends choosing low-salt alternatives and preparing low-sodium meals at home rather than relying on takeaways. She also warns against sugary and fatty foods, which can contribute to weight gain and indirectly increase blood pressure.
Drinking alcohol can also be a concern for people with hypertension, as drinking too much can lead to weight gain over time. Victoria noted that while it is not necessary to cut out alcohol completely, moderation is key, suggesting consumption should be significantly less than the government’s recommended 14 units per week.
Finally, the nutritionist advised reducing caffeine intake as it can temporarily increase blood pressure. While this effect is usually short-lived, she cautioned that some people may be more sensitive to caffeine, and excessive consumption can lead to long-term increases in blood pressure. She emphasized that caffeine is present not only in coffee and tea, but also in soft drinks and chocolate.
On the plus side, Victoria recommends increasing your consumption of low-fat dairy products, which help control blood pressure. She explained: “Dairy products contain a complex combination of nutrients, including calcium, which helps lower blood pressure.” Low-fat dairy products contain calcium and protein without the extra fat.
These dietary recommendations are based on research from the US National Heart, Lung, and Blood Institute known as the Dietary Approaches to Stop Hypertension (DASH) diet method.