High blood pressure, otherwise known was hypertension, affects around one in four adults in the UK. The condition can be serious, as if not controlled high blood pressure can lead to heart attacks and strokes. One of the main causes of high blood pressure is eating too much salt, while people who are overweight, drink a lot of alcohol, smoke and don’t exercise regularly are also at risk. Individual circumstances vary, but experts say cutting down on salt alone could be enough to lower blood pressure when it’s high, so limiting your intake is vital.
The trouble with salt is it’s often hidden in ready-made meals and processed foods without you realising it, so it can be easier to exceed the recommended daily allowance than you think.
The UK Department of Health advises eating no more than 6g of salt per day, which is the equivalent to around one teaspoon.
Even if you prepare your own food for lunch every day, you may still be eating more salt than you realise depending on the ingredients you use.
One popular sandwich ingredient, for example, is ham. But many types of pre-packed ham are processed, meaning they can contain a lot of salt.
In addition, certain types of bread, such as processed white bread can also contain a lot of salt.
But you can still eat sandwiches for lunch without overdoing it on salt, if you choose the right ingredients.
One healthier alternative to processed ham which has become a trendy sandwich-filler, is the avocado.
Aside from the fact that avocados are a fruit and low in sodium, they also contain potassium – a mineral that can help to lower blood pressure.
Potassium works with the kidneys to balance the level of salt in the body. The function of the kidneys is to control the amount of fluid in the body, which in turn controls blood pressure.
“This process uses a delicate balance of sodium and potassium to pull the water across a wall of cells from the bloodstream into a collecting channel that leads to the bladder,” said Blood Pressure UK.
Eating salt raises the amount of sodium in the bloodstream, which wrecks the balance, reducing the ability of the kidneys to remove water.
But consuming more potassium will increase the levels of the mineral in the body, which will help to restore the balance.
“This will help your kidneys to work more efficiently – and help to lower your blood pressure to a healthy level,” said Blood Pressure UK.
According to medical website Healthline, one half of an avocado contains 487mg of potassium.
This is more than the 422mg found in a medium-sized banana – a fruit which is commonly known for its high potassium content.
Other sources of potassium include vegetables like broccoli, parsnips and sprouts, pulses, nuts and seeds, fish, shellfish, beef, chicken and turkey.