High blood pressure, also known as hypertension, is a common condition that many people don’t realise they have.
This is because symptoms are difficult to spot. But it’s important to be aware of what your blood pressure reading is as serious compilation can occur such as heart attacks and strokes.
One way to prevent and control the condition is to eat a healthy, balanced diet.
But if you look at diet more specifically, what kinds of foods should you be eating to help lower your reading?
A low-fat diet is key, but eating foods containing magnesium is also beneficial.
“Magnesium is involved in over 300 different processes in the body,” explains Holland and Barrett.
“It helps keep our bones, teeth and muscles healthy, and now evidence shows it has a role to play in reducing our blood pressure too.”
In a 2016 study, researchers from the US carried out research, which involved 2,000 people, and found a link between magnesium intake and reduced blood pressure.
Superdrug Online Doctor, Dr Louisa Draper, recommends five magnesium-rich foods to include in your diet:
- Nuts
- Seeds
- Legumes (beans)
- Lean meats
- Poultry
Foods containing potassium have also been found to help control blood pressure.
Potassium is a mineral that helps to lower blood pressure by balancing out the negative effects that salt has on your body.
Potassium can be found in a wide range of foods:
- Potatoes (including sweet potatoes)
- Bananas
- No added sugar tomato sauce
- Orange juice
- Yoghurt
- Fat free milk
- Tuna (but be careful not to choose tuna tinned in brine as it is very high in salt)
Foods containing fibre have also been found to hold benefits for people with high blood pressure.
Making sure you get your five fruit and vegetables a day is a good way to get fibre into your diet.
Foods you should look to cut out your diet are those that contain saturated fats, which are usually found in processed foods.
Six foods containing saturated fats you should cut out of your diet include pies and cakes, red meats, butter, palm oil and ghee.
Foods that have high salt content can also spell bad news when it comes to blood pressure.