High blood pressure is a precursor to heart disease, so it’s important to keep it under control. Fortunately, the disease can be easily reversed with decisions about healthy eating.
High blood pressure is known as the “silent killer” because it is introduced without warning. A reading of high blood pressure may seem relatively benign, but it forces the heart to work harder. Over time, this can lead to heart and circulatory diseases such as a heart attack or stroke.
These risks can be avoided by adjusting your diet, as research on high blood pressure shows that the foods we eat can help reduce and control high blood pressure.
And according to the Health Body Heart Foundation, there are five essential ingredients to reduce high reading and they are:
All the big ones
Low fat dairy products
Nuts and seeds
Whole grains have been shown to be particularly beneficial in lowering high blood pressure.
Health experts recommend the DASH approach and the Mediterranean diet to stop high blood pressure, which are diets that have been shown to lower blood pressure.
Harvard Health advises, “Choose breads, pasta, and other carbohydrate-rich foods made from whole grains instead of high-purity white flour.”
What to avoid:
The most important antihypertensive measure is to reduce salt intake. Evidence suggests that eating a lot of salt is closely related to the development of high blood pressure and, above all, high blood pressure with age.
According to Action on Salt, a group concerned about salt and its effects on health, based at Queen Mary University in London, the effect is due to the fact that salt alters the body’s natural sodium balance and “this it causes the body to retain water, which increases the blood pressure it pushes against the walls of the vessels. “
How much salt should we consume?
According to official UK health guidelines, adults should not eat more than 6 g of salt a day (2.4 g of sodium), which is about a teaspoon.
To monitor the salt content, check the salt level on product labels when shopping.
In addition to adjusting your diet, regular physical activity can lower your blood pressure to safer levels. Like 150 minutes a week, or about 30 minutes most days of the week, which can lower your blood pressure by five to eight mm Hg if you have high blood pressure.