High blood pressure: Lifestyle changes to reduce reading
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High blood pressure is famously branded the “silent killer” because it operates under the surface and doesn’t give rise to visible changes until serious damage has been inflicted. It relates to the force of the blood surging through your blood vessels. This pressure can pave the way for a heart attack to occur so reversing a high reading could save your life. Luckily, diet holds the key to warding off the threat of high blood pressure.
However, certain food items can present hidden health risks due to their sodium content, warned Rob Hobson, Healthspan Head of Nutrition.
He explained: “When you eat too much sodium (normally in the form of salt in the diet found in processed foods), your body holds on to water to effectively wash sodium from your body.
“The added water causes stress on the blood vessels which raises the pressure.”
Olives fall into this deceptive category.
“Olive count as one of your five a day and they contain a good source of healthy fats and vitamin E,” noted Mr Hobson.
However, “an 80g serving of olives in brine contains a whopping 1064mg of sodium”, he warned.
To put this into perspective, your daily recommended intake is no more than 2400mg per day (6g salt).
Oily fish can also prove deceptively dangerous if you’re looking to control high blood pressure.
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Mr Hobson explained: “Oily fish are very beneficial for your health. These fish contain a source of omega 3 which has been shown to have some effect on reducing blood pressure.”
However, as he pointed out, some are very high in salt and especially those that are canned such as anchovies.
“A 15g serving (1/2 can) of anchovies contains 200mg,” warned Mr Hobson.
Other risky items include:
- Feta cheese
One of the healthiest of cheeses is feta as it contains less fat and calories than regular cheddar. Just because it’s healthier in this respect doesn’t mean it is healthy in every respect. Feta cheese contains 300mg sodium per 30g serving.
- Soup
Soup is the perfect way to get a generous serving of vegetables into your diet and fibre too if you are adding in ingredients such as beans, pulses and lentils. A 300g serving of soup contains around 900mg of sodium.
- Tea and coffee
Caffeine in high doses can also raise your blood pressure and this is found in everyday drinks that are healthy in other ways. Coffee is one of the richest sources of dietary polyphenols yet it is high in caffeine. You can try to reduce your intake or opt for caffeine free which has a lower content.
What to eat
“Everyone should aim for a well balanced diet. Faddy crash diets may not provide the balance of nutrients you need,” notes the British Heart Foundation (BHF).
The best way to understand it is to think of foods in food groups, explains the BHF.
- Try to eat:
- Plenty of fruit and vegetables
- Plenty of starchy foods such as bread, rice, potatoes and pasta. Choose whole grain varieties wherever possible
- Some milk and dairy products
- Some meat, fish, eggs, beans and other non-dairy sources of protein
- Only a small amount of foods and drinks high in fats and/or sugar.
In addition to eating well, you should also engage in regular exercise to lower high blood pressure.
The NHS explains: “Being active and taking regular exercise lowers blood pressure by keeping your heart and blood vessels in good condition.”
According to the health body, regular exercise can also help you lose weight, which will also help lower your blood pressure.
“Adults should do at least 150 minutes (two hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week.”
It adds: “Physical activity can include anything from sport to walking and gardening.”
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