High blood pressure
While there is no cure for high blood pressure, through diet and exercise, it is
possible to keep it under control and even bring it down slightly. This can help
you minimise some of the other linked health risks that may occur, such as heart
disease, kidney problems and stroke.
Making some minor adjustments to the way you eat can go a long way towards managing
high blood pressure. Most of these are in keeping with general healthy eating guidelines,
so your overall wellbeing will benefit too.
There are two important chemicals that can have a significant effect on your blood
pressure. Sodium (found in salt) will increase it if you eat too much and potassium,
which is found in many everyday foods, can actually help to bring it down.
Here are some simple changes you can make, which can be very beneficial for your
blood pressure:
- Eat your veg. Tomatoes, potatoes, broccoli, carrots, greens, and spinach
are all high in potassium, and can contribute to a reduction in your blood pressure.
- Get fruity. Apricots, bananas, oranges, orange juice, grapefruit, mangoes,
melons, pineapples, prunes, peaches and raisins are also higher in potassium and
blood pressure-friendly. Please note: grapefruit should be avoided if you are taking
certain high blood pressure medications. Always read the information leaflet that
comes with your medication or ask your pharmacist for further information.
- Flavour your food. Use pepper, herbs and spices instead of salt.
- Always read the label. Many processed foods contain higher than average
amounts of salt, which is often used as a preservative.
- Enjoy dairy products. Stick to fat-free or low fat milk, yoghurt and
cheese as high fat products are linked to high blood pressure. Dairy products are
also a good source of potassium.
- Choose lean cuts. Beef sirloin, pork tenderloin and skinless chicken breast
are all better for you, while high-fat offal (such as liver and kidney), processed
meats, untrimmed fatty meats, duck and goose (which are both high in fat) should
be avoided.
- Stay away from other high fat products. Butter, egg yolks and cheese,
as well as oils and spreads are all high in saturated fats.
- Be a clever cook. Grill and bake instead of frying, as fried foods can
absorb large amounts of fat or oil during the cooking process.
- Cut it out. Trim off all visible fat, remove poultry skin and choose olive
or vegetable oil over butter or lard.