Dr Chris Steele shares diet tips on reducing blood pressure
High blood pressure, also known as hypertension, can damage your arteries by making them less elastic, which decreases the flow of blood and oxygen to your heart, eventually triggering heart disease.
Therefore, it’s imperative to keep your reading in check.
What’s worse, poor dietary choices could lay the dangerous groundwork for the silent condition.
According to Dr Sunni Patel, from Dish Dash Deets, there are six common dietary mistakes that could be behind high reading.
1. Consuming too much salt
Eating too much salt, or sodium, can lead to fluid retention and put extra pressure and strain on your blood vessels, leading to hypertension.
READ MORE: Nutritionist warns of five seemingly healthy foods that could raise your blood pressure
Dr Sunni said: “Processed meats (such as bacon, sausage, and deli meats), canned soups, fast foods, salty snacks, and condiments like soy sauce and salad dressings, are often high in sodium.
“The excess sodium in these foods can cause fluid retention and put strain on blood vessels.”
The NHS recommends eating less than six grams of salt per day.
2. Not eating enough potassium
Potassium can help counteract the harmful effects of sodium, helping to keep your blood pressure in check.
“When your diet lacks potassium, the sodium-potassium balance is disrupted, which can lead to increased sodium retention and elevated blood pressure,” the doctor said.
Foods packed with potassium include avocados, bananas, potatoes, beans, spinach, dried fruits and more.
3. Too much alcohol
Dr Sunni said: “Excessive alcohol consumption can raise blood pressure by stimulating the release of hormones that constrict blood vessels, increase sympathetic nervous system activity, and promote sodium retention, all of which contribute to higher blood pressure.”
The NHS advises men and women not to drink more than 14 units of alcohol a week on a regular basis.
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4. High intake of processed and fried foods
Foods packed with unhealthy fats, salt and sugar can all contribute to high blood pressure and boost your risk of cardiovascular disease.
Dr Sunni said: “Regular consumption of these foods can contribute to elevated blood pressure over time.
“These unhealthy fats can lead to the development of atherosclerosis (hardening of the arteries), reducing their elasticity and increasing blood pressure.”
5. A diet low in fibre
Contained within fruits, vegetables, wholegrains, seeds and nuts, fibre doesn’t only benefit your gut function.
Dr Sunni said: “Fibre helps lower blood pressure by promoting healthy digestion, reducing cholesterol levels, and improving blood vessel function.”
6. Excessive caffeine consumption
Whether you are guilty of having too many cups of coffee or can’t resist buying energy drinks, caffeine can temporarily raise blood pressure by stimulating the release of stress hormones like adrenaline.
Previously, research, published in the journal Nutrients, found that drinking coffee could lead to an “acute” increase in your reading.
“However, the long-term effects of caffeine on blood pressure are still subject to debate,” Dr Sunni added.
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