High blood pressure – eat more of these seven foods to slash hypertension risk
High blood pressure affects about 25 per cent of all adults in the UK.
The condition, which is also known as hypertension, puts extra stress on blood vessels and vital organs – including the heart and lungs.
High blood pressure symptoms include chest pain, headaches, and dizziness.
But making small changes to your diet could help to lower your risk of the deadly condition. Make these diet swaps to prevent hypertension.
Eating more low-fat yoghurt could help to lower your blood pressure, according to the University of California, Berkeley.
As a type of dairy food, it contains anti-hypertensive compounds that are released during digestion.
People who consume low-fat fairy products are more likely to have a healthier overall lifestyle, it said.
“Australian researchers found a link between the consumption of low-fat dairy and a reduced risk of hypertension,” it said.
“This was seen most strongly with low-fat yoghurt and milk [but not cheese].
Lower both systolic and diastolic blood pressures by eating more flaxseed, said Berkeley.
Patients may begin to see benefits of eating the seeds after six months, it added.
“It’s not clear what in flaxseed may be responsible for the blood pressure reduction, but it may be any or all of these four compounds: alpha linolenic acid, lignans, peptides and fibre,” it said.
Dark chocolate could lower blood pressure as it contains antioxidants called flavanols.
“Polyphenols [especially flavanols] in cocoa products are associated with the formation of nitric oxide, a substance that widens blood vessels and eases blood flow—and thereby lowers blood pressure,” it said.
Like dark chocolate, olive oil is rich in polyphenols, which help to lower hypertension risk.
A diet with olive oil could slash both systolic and diastolic blood pressure within four months, said Berkeley.
“Polyphenol-rich olive oil was linked with drops in systolic and diastolic blood pressure—especially among women with higher blood pressure to start.”
Drinking beetroot juice could help to protect against hypertension, even in people that haven’t developed high blood pressure, it said.
Blood pressure could drop just six hours after drinking the juice, scientists have claimed.
The university said: “Beets naturally contain nitrates, which ease blood pressure.”
Just one or two servings of pistachios a day may lower your blood pressure.
“An increase in the volume of blood pumped from the heart could account for the difference, but it’s not entirely clear.
“Or, pistachio nuts may reduce constriction of peripheral blood vessels.”
“Consuming more than a cup of pomegranate juice every day for four weeks was linked to a drop in both systolic and diastolic blood pressure,” said Berkeley.
It’s not entirely understood what causes the drop in blood pressure, but it may be caused by the boost in potassium or polyphenols, it added.