Kim asks :

Hi Lucy,

What should I eat and drink to lower blood pressure?

Hi Kim,

Agony Aunts on Female First

Agony Aunts on Female First

I would suggest going to your doctor and getting a referral to a nutritionist if you are unsure of what foods to eat, however a quick search on Google brings up some suggestions to help consistently lower your blood pressure.

The recommended 5 fruits and vegetables a day helps to lower blood pressure, however there are ways to get the most out of your fruit and veg, while you are looking after your health.

Try not to buy dishes containing vegetables with sauce on them or order sauce laden dishes when you are out for a meal as these often contain hidden salts. Look out for any tinned foods that may contain extra salts which won’t help your case. When you are cooking fruit and veg, don’t add sugar or salt- keep them as plain as possible and your taste buds should adjust pretty quickly to the change in flavours.

Salt is the biggest contributor to raised blood pressure- so check your table sauces in your cupboard before putting them on the side of your food as they use salts to give them that extra kick, cereals contain a lot too so stay clear of these and use herbs and spices to give your food flavour instead.

Alcohol will also raise your blood pressure over time and make you gain weight as a lot of it has a high calorie count, so cut it out completely or stick to the recommended amounts only. 

Eating low fat foods will also help you keep the cholesterol in your blood low. Too much cholesterol increases your risk of heart disease and strokes so if you have high blood pressure it is important to keep those cholesterol levels as low as possible.

Look at the different fats in your diet- saturated fat raises your cholesterol and can be found in red meat, butter or palm oil- so avoid these fats.

Polyunsaturated fats and monounsaturated fats lower your cholesterol levels. You can find these in foods such as olive oil, rapeseed oil or sunflower oil; however they can help you to gain weight if you eat them in vast quantities so eat them in moderation.

Always check the label before buying anything and seek help if you are still uncertain about your potential purchase. 

These are just guidelines, so it might be worth investing in a cook book that is aimed to help you with this area of your health. I would also advise you to speak to a professional if you are uncertain about what you should be putting in your body and maybe they can help you to come up with a shopping list to take with you to the shops next time you go to stock up. 

www.bloodpressureuk.org

 

 


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