14 June 2024 , 13:46
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Over 12 million adults in England alone are affected by high blood pressure - but a few simple food hacks can help keep things under control.
The NHS categorises high blood pressure if you've had a reading of 140/90mmHG from a pharmacy, GP surgery or clinic - or 135/85mmHg if you took the reading at home. The first number refers to the force at which your heart pumps blood around the body, and the second is the resistance to the blood flow in your blood vessels between heartbeats.
Having persistently high blood pressure increases your risk of a slew of complicated and 'life-threatening' health issues, including heart attacks, strokes, heart failure, and kidney disease. So, here's how to lower your blood pressure at home, before things escalate.
NHS GP Dr Amir Khan, who you may recognise from his regular appearances on ITV's Lorraine and Good Morning Britain, has shared five simple ways to help lower your blood pressure. His first tip is simple: eat less salt.
"If you don't have high blood pressure then there's still a debate about how much salt will affect you, but if you do have high blood pressure listen up," he said in a recent Instagram post. "Adults should only have around six grams or one level teaspoon of salt a day - most of that is already included in the food we eat so try not to add salt to your food. Instead, season it with things like pepper and herbs and spices."
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Dr Khan added: "If you buy tinned food go for it in water rather than salty brine; and for nuts, always go for unsalted." The expert also recommended eating more 'potassium-rich foods' such as bananas, tomatoes and carrots.
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He then stressed the importance of exercising regularly and achieving a healthy weight - both of which go hand in hand. Stopping smoking and limiting alcohol consumption were also recommendations made.
The NHS backs all of these lifestyle changes to help reduce your blood pressure and states your doctor may prescribe certain medications to help keep it under control. You can learn more about lowering your blood pressure naturally and what medications are available here.