High blood pressure affects about 1 billion people worldwide and is a major risk factor for developing conditions such as heart disease, stroke and kidney disease.
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What you eat or drink can directly affect your blood pressure. As a general rule, the healthier your diet is, the lower your blood pressure will be. Various nutrients have been found to lower or increase blood pressure. However, we do not eat single nutrients we eat whole foods.
Thus, the question arises “what foods and food combinations are ideal for lowering blood pressure”? The nutrients that are associated with lower blood pressure include calcium, potassium and magnesium.
Calcium is found mostly in dairy products, whereas potassium and magnesium are found mostly in fruits, vegetables, whole grain cereals, legumes, nuts and seeds. Sodium (or salt) is associated with increasing your blood pressure and it is mostly hidden in processed foods, even the ones we think are healthy.
Processed foods include bread, breakfast cereals, processed meats (ham, bacon, sausages), cheese, potato chips, take-away foods and packet meals.
Therefore, a healthy diet for blood pressure control consists mainly of consumption of plant-based foods such as fruits, vegetables, nuts and seeds, legumes (dried peas, dried beans, lentils and chickpeas). As well as including whole-grain based foods such as bread, pasta, noodles and rice.
Foods that can be consumed in moderate amounts include lean meats, poultry and fish, and reduced fat dairy products. It is important to limit sweets, sugary drinks and processed foods. Herbs and spices can be used to flavour food while cooking instead of salt.
Your lifestyle is also important in controlling high blood pressure and its associated risks. For example, reducing weight (if overweight) can help reduce or prevent high blood pressure. This can be through engaging in regular exercise such as undertaking 30 minutes of moderate physical activity on most days of the week.
It is important to first consult your doctor before undertaking exercise. Other lifestyle changes include limiting alcohol intake and cessation of smoking. And remember to be aware of portion sizes. It’s not only what you eat that adds calories but also how much.
Author: Rhoda Ndanuko, Health Practitioner, HealthTrack Study
*These health tips are provided by researchers affiliated or associated with the Illawarra Health and Medical Research Institute, which runs the HealthTrack Study. Please consult your doctor for specific medical advice.
