Eat certain meal twice a week to reduce blood pressure, expert says
He also recommended cutting back on alcohol to lower blood pressure.
It is estimated around a third of adults in the UK are currently living with high blood pressure, although they might not be aware of it. The condition can be dangerous if left untreated as it puts extra strain on your organs. This can lead to medical emergencies such as heart attacks, strokes or kidney disease.
Many people are aware that diet is a major factor when it comes to having high blood pressure – or hypertension.
Specifically salt is a major culprit as it makes the body hold onto water, thus increasing pressure on the blood vessels.
However, in the same way certain foods can raise blood pressure, others can help lower it.
An expert spoke with Express.co.uk about the best diet to follow if you have or are concerned about hypertension.
Blood pressure
Eating oily fish with vegetables two to three times a week could help lower blood pressure (Image: Getty Images)
Doctor Brian Fisher from Evergreen Life recommended eating meals containing vegetables and oily fish at least twice a week.
“There’s research that suggests that omega 3 fatty acids, magnesium and insulin resistance may all be part of the picture of hypertension,” he explained. “However, more research is required to see to what extent.
“The best advice is to move towards a daily diet rich in nuts, fruits, seeds and a wide variety of vegetables with oily fish eaten two to three times per week, and a reduction in refined carbs, such as white bread, white pasta, and white rice.”
He shared other tips for lowering blood pressure.
Reduce alcohol
Dr Fisher said: “Over time, drinking excess alcohol will increase your blood pressure. Heavy drinking raises it even more.
“Alcohol is also high in sugar, which can make you gain body fat further increasing your blood pressure. There are no known physiological benefits of alcohol per se.
“However, red wine does include some nutritious compounds that originate from the grape, such as resveratrol, which has been seen to decrease the risk of coronary heart disease.
“The odd small glass of red wine, as often seen in the Mediterranean diet, may bring social benefits when enjoyed in moderation with others, which can support wellbeing.
Business people toasting champagne flutes while celebrating Christmas at rooftop against London cityscape
“If you do choose to drink, keep within the recommended weekly guidelines of 14 units or less a week.
“The 14 unit weekly limit is a safe guide the government advises all adults to stick to, though the number of alcohol units it takes to increase the risk of high blood pressure will vary between people.
“Should you decide to drink as much as 14 units a week, a good idea would be to spread your drinking over three days or more.”
More potassium
“A balanced and healthy diet is obviously going to be good for your body but a certain nutrient will help to reduce the negative effects that excess sodium has on blood pressure,” he added.
“However, if you’re getting too much sodium (salt), potassium will help ensure you excrete unwanted levels when you wee.
“So if you’re conscious your salt intake is high, consider adding food sources like tomato paste/puree, salmon, sweet potato, white beans and (of course) bananas to your diet, as well as reducing your salt intake.”
Blood pressure
“It’s potassium. Sodium and potassium go together like yin and yang.
“Both electrolytes help regulate fluid balance in and outside your cells and in your blood. We need a balanced amount of both.
“However, if you’re getting too much sodium (salt), potassium will help ensure you excrete unwanted levels when you wee.
“So if you’re conscious your salt intake is high, consider adding food sources like tomato paste/puree, salmon, sweet potato, white beans and (of course) bananas to your diet, as well as reducing your salt intake.”
By Fiona Callingham
