High blood pressure happens when a person’s blood pressure, which naturally fluctuates throughout the day and night, is consistently too high. It means the heart has to work harder to pump blood around the body. Fortunately, making healthy lifestyle decisions can help lower high blood pressure and help ward off the threat of developing serious health conditions.
A diet that can help control blood pressure is rich in potassium, magnesium, fibre and low in sodium.
Leading health experts agree that a healthy, well-balanced diet and at least 150 minutes of physical activity a week will ensure blood pressure readings remain healthy.
Apples, blueberries and bananas have been proven to have a positive effect on blood pressure readings.
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Apples have been proven to lower blood pressure, this is because apples are a great source of quercetin, a flavonoid that is quickly absorbed into the system and attacks free radicals, supports veins and lowers blood pressure naturally.
Blueberries contains a high flavonoid content and powerful antioxidant properties and this helps to reduce blood pressure.
What the studies say
In one study, British researchers found that those with the highest intake of anthocyanins had an 8 percent reduction in blood pressure compared to those with the lowest intake.
Researchers think that anthocyanins reduce high blood pressure by promoting nitric oxide, the chemical in arterial walls that keeps the blood vessels relaxed and dilated.
High blood pressure: Blueberries contain high levels of flavonoid which reduce blood pressure
Bananas are another healthy fruit choice as they are rich in potassium.
Studies have shown that daily banana consumption can help lower blood pressure.
One study in particular said just two bananas a day can reduce blood pressure by 10 percent.
High salt intake has one of the most dangerous effects on blood pressure.
Following a healthy diet isn’t enough to counteract the detrimental effects of high salt intake, a study has warned.
The maximum quantity of salt that an adult should consume per day is 6g, according to the NHS.
However, a recent study published in Hypertension has shown that the average adult consumes far more than the recommended amount, which is putting them at risk of high blood pressure as a result.
Monitoring your salt intake, eating more fruits and getting the recommended amount of exercise will help keep blood pressure healthy.