High blood pressure is when the pressure of the blood in the body is too high.
The condition can be dangerous because if left untreated it increases the risk of serious health complications like heart attacks and strokes.
In order to keep blood pressure at healthy levels, it’s important to eat a healthy diet which is low in salt and fat.
Follow these diet tips, as recommended by Kajsa Ernstam, dietitian at health app Lifesum, to ensure healthy blood pressure.
Diet with low sodium
When cooking at home, Ernstam advises trying to lower the amount of salt added to food a little each day, in order to gradually get used to the taste of a lower salt content.
Salt can also be replaced in cooking with spices like black pepper, garlic, chilli flakes and tomatoes.
Try to avoid eating pre-prepared packaged foods, snacks and canned products, as they often have a high salt content.
Check nutrition labels on food products to see which items have the lowest salt content.
Diet with the right fats
Eating too much saturated and trans fats will raise cholesterol, which can lead to cardiovascular disease, especially if you have high blood pressure.
Instead opt for a diet that includes low-fat dairy products and unsaturated fats, such as avocado and olive oil.
“Olive oil contains polyphenols, an inflammation-fighting compound that can help to lower the blood pressure,” said Ernstam.
“Remember that all fats and oils are high in calories, so you should limit your intake even with the unsaturated fats.”
Diet rich in vitamin D
Having high blood pressure could be a sign you are deficient in vitamin D, while those with higher levels of the vitamin tend to have lower blood pressure.
Vitamin D primarily comes from exposure to sunlight, but can also be found in fatty fish, such as salmon, tuna and mackerel, and vitamin D enriched dairy products.
Diet rich in wholegrain
Wholegrain foods like oats and rye contain a type of fibre called beta-glucan, which could lower cholesterol and reduce the risk of obesity.
Diet rich in vegetables
Vegetables contain lots of vitamins, minerals and antioxidants, which can help protect against oxidative stress in the blood vessels.
Beetroots are a particularly good option, as studies have shown beetroot juice to lower blood pressure in people with hypertension, according to Ernstam.