Hypertension diet: What to eat to lower blood pressure reading by 11mmHg – expert advice
This Morning: Dr Chris discusses blood pressure and dementia
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Residing in the high blood pressure category puts you at significant risk of heart attacks, strokes, dementia, and aneurysms. You can, however, lower your blood pressure reading and reduce your risk of disease. One way to do so is to adhere to the Dietary Approaches to Stop Hypertension (DASH) diet. Experts at the Mayo Clinic confirmed that sticking to the DASH diet “can lower your blood pressure by up to 11mmHg” if you have high blood pressure.
UK HealthCare noted the DASH diet consists of:
- Fruits
- Vegetables
- Fat-free or low-fat milk and dairy products
- Whole-grain foods
- Fish
- Poultry
- Nuts.
Furthermore, there is an “important” focus on the following:
- Potassium
- Magnesium
- Calcium
- Protein
- Fibre.
Every day, you are recommended to eat six to eight servings of whole grains.
To illustrate, in 24 hours this may consist of one slice of bread, an ounce of dry cereal, and half a cup of cooked rice or pasta.
Based on eating 2,000 calories daily, it is suggested to eat up to five servings of fruit and vegetables.
There also needs to be between two to three servings of fat-free or low-fat dairy, such as one cup of milk or yoghurt.
When it comes to lean meat, poultry or fish, one ounce would do, or one egg.
And there needs to be up to a third of a cup filled with nuts, which is equivalent to two tablespoons of peanut butter, or two tablespoons of seeds.
To adhere to the DASH diet correctly, you need to make sure you reduce the amount of sodium you consume.
UK HealthCare elaborated: “Choose fresh, frozen or canned vegetables that have low sodium or no added salt.
“Use fresh poultry, fish or meat instead of canned, smoked or processed.” And limit cured foods, such as bacon, ham, foods packed in brine, and condiments.
To also lower your sodium intake, do not salt your pasta or rice, or add salt onto your food. Instead, spices can be used to add flavour.
The Association of UK Dieticians (BDA) said: “Most people eat far more salt than they need.
“We should all be aiming to reduce the amount of salt (or sodium chloride) we eat.
“Adults should have no more than six grams of salt a day – that’s about one teaspoon.
“It is the sodium in salt that contributes to high blood pressure and it is present in all types of salt including sea salt, flakes, crystals and flavoured salt.”
High amounts of salt can be hidden in manufactured foods, ready meals, and takeaways.
Therefore, the less you indulge in such options, the better your blood pressure is likely to be.
Some good oily fishes which have been shown to help reduce blood pressure, certified by the BDA, include:
- Salmon
- Pilchards
- Sardines
- Mackerel
- Herring
- Trout.
Wholegrain foods, promoted by the DASH diet can include: brown pasta and rice, and oats.
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