Foods that are crucial for lowering high blood pressure have been named

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Hypertension is called the “silent killer,” and doctors are diagnosing it more and more often. Meanwhile, there are simple ways that can help prevent the development of hypertension or reduce existing high blood pressure.

Around one in three adults in the UK have high blood pressure, but half of them are undiagnosed and untreated. In England alone, more than five million people with high blood pressure are undiagnosed, meaning they are unlikely to take any action.

There are simple ways to change your diet that can help prevent high blood pressure from developing or reduce it if you already have it. Here are four things you should do to lower your blood pressure or avoid developing it, according to the British Heart Foundation (BHF), which funds research into cardiovascular disease.

Whether you want to lower your blood pressure or prevent it from rising, a balanced diet is key.

The BHF recommends: “Everyone should aim to eat a balanced diet and avoid fad diets that give quick results as they do not provide the necessary balance of nutrients.”

According to the Foundation, the best way to understand this principle is to consider that foods are divided into groups.

Try to eat:

• Lots of fruit and vegetables
• Lots of carbohydrate (starchy) foods, such as bread, rice, potatoes and pasta. Choose whole grain foods whenever possible.
• Milk and dairy products
• Meat, fish, eggs, legumes and other foods (except dairy) that are a source of protein.
• Only a small amount of foods and drinks that are high in fat and/or sugar.

Choose foods and drinks that are lower in fat, salt and sugar whenever possible.

Eat more fruit and vegetables

A balanced diet should include at least five portions of fruit and vegetables a day.

The BHF recommends eating a variety of fruits and vegetables, whether fresh, frozen, dried or canned. The experts say: “natural, unsweetened fruit juice without additives and various legumes count as a portion, but they make up a maximum of one of the five daily portions, regardless of the amount eaten or drunk in one day.” A portion is about a handful (80 grams) One medium-sized fruit, such as an apple, orange, pear or bananaTwo smaller fruits, such as plums, apricots and tangerines

Eating fruits and vegetables helps to significantly reduce blood pressure thanks to the large amount of potassium they contain, as well as vitamins and other minerals.

“In addition, they are low in calories and high in fiber, which helps digestion and helps strengthen the cardiovascular system,” emphasize BHF experts.

Choose the right fats

To maintain cardiovascular health, it is important to eat the right fats.

If the increase in blood pressure and blood cholesterol levels is associated with eating too much fat, a person is at increased risk of developing cardiovascular disease and stroke.

The BHF leaflet states: “Excess saturated fat in the diet can lead to an increase in blood cholesterol levels, which can increase the risk of developing coronary heart disease.

Unsaturated fats are more beneficial – monounsaturated fats, found in olive oil, rapeseed oil, almonds, unsalted cashews and avocados. Or polyunsaturated fats, found in sunflower and vegetable oils, walnuts, sunflower seeds and oily fish.

Another type of fat, known as trans fats, can raise blood cholesterol levels.

The BHF recommends:

• Replace saturated fats in your diet with small amounts of monounsaturated and polyunsaturated fats
• Reduce the amount of foods containing trans fats you eat
• In addition, it should be remembered that all types of animal fats and vegetable oils are very high in calories, so even unsaturated fats should only be consumed in small quantities.

Reduce the amount of salt in your diet

Salt is often “hidden” in the foods we buy, so it can be difficult to understand how much salt we eat, or how to reduce its amount in our diet.

The BHF warns: “Consuming too much salt can increase the risk of developing hypertension, and high blood pressure increases the risk of developing coronary heart disease.”

As explained by experts from the British charity Blood Pressure UK, salt can retain water in the body, and when consumed excessively, the presence of excess water in the blood means that extra pressure is put on the walls of blood vessels, leading to increased blood pressure.

Excess salt in the diet can also cause stroke, kidney disease and some types of dementia.

The daily amount of salt consumed should not exceed six grams, but according to statistics, we eat an average of about eight grams.

Blood Pressure UK experts recommend:

• Do not add salt when cooking (try adding different seasonings and wait until your taste buds get used to less salt)
• Avoid using very salty seasonings (prepared sauces, soy sauce, bouillon cubes and sauce granules can be very salty. Look for low-salt seasonings or try some new types).
• Use additional ingredients when preparing dishes that help enrich the taste and aroma of the dish (add herbs, spices and seasonings such as chili peppers, black pepper, ginger, lemon or lime juice).
• Taste the food before adding salt (sometimes people salt food out of habit, remember to taste it first)
• Remove the salt shaker from the table (you'll be less likely to want to add salt to your food).
• Be careful with sauces (sauces on the table next to the salt shaker, such as mustard or ketchup, can also be very salty).
• Try salt substitutes (if you really can't do without salt, try using a small amount of a low-sodium salt substitute).
• Make your own marinades (if you marinate meat or fish in lemon or lime, or with yogurt and spices, you won't need to add salt for flavor)
• Reduce your intake of foods high in salt (cooking sauces, table sauces such as ketchup and mustard, cheese, bacon, olives, and pickles can all contain a lot of salt).
• Read the information on the packaging (salt content varies greatly. Before buying products, read the information on the packaging and compare them with other products – you can often find options with lower or reduced salt content)
• Choose breads and cereals that are low in salt. They can be high in salt, and since we eat these foods in large quantities, the salt content in our diet can increase. Read labels and compare brands.
• Avoid eating smoked meats and processed meats (they are high in salt, so limit the amount of these foods in your diet).
• If you are going to eat out, call the restaurant in advance (and ask if they can prepare a meal with less salt for you. This is not always possible, but it is always worth asking. There may also be other, less salty options on the menu).
• Use the FoodSwitch app (it compares the salt content of similar foods, making it easy to find healthier options).
• When trying to reduce the amount of salt in your diet, be persistent. If the food seems bland at first, don’t add salt. After a few weeks, your taste buds will adjust and you will start to enjoy food with less salt. It’s about the same as getting used to drinking tea without sugar.

Reduce the amount of sugar in your diet

Did you know that eating too much sugar can cause your blood pressure to rise?

Blood Pressure UK experts explain: “Foods with added sugar are usually high in calories but often have very little (or no) nutritional value.

Excess calories can contribute to weight gain, which can lead to increased blood pressure. In addition, the use of such products can cause diabetes.

High blood pressure and diabetes increase the risk of developing cardiovascular disease and stroke, especially if you have high blood pressure and diabetes.

In addition to the fact that consuming too much sugar leads to weight gain and has a negative effect on the state of the cardiovascular system, it causes tooth decay.

The main sources of sugar (which should be avoided if possible) are:

• table sugar
• jam and canned foods
• confectionery – sweets, candies and chocolate
• fruit juices and soft drinks
• cookies, rolls, pastries and cakes
• alcoholic beverages
• spicy, spicy fruit and vegetable sauces, such as chutney, ketchup, mayonnaise and salad dressings
• ready-made meals from semi-finished products