High Blood Pressure: Discover Foods that Help Lower Hypertension
Hypertension, commonly known as high blood pressure, affects a substantial portion of the UK population. Approximately one-third of all adults in the country live with this condition, which occurs when the force exerted by blood against the walls of blood vessels is consistently too high. This puts a strain on the heart and blood vessels, requiring them to work harder to circulate blood throughout the body. If left untreated, high blood pressure can lead to severe medical emergencies such as heart attacks and strokes.
One of the major contributing factors to high blood pressure is diet. Consuming excessive amounts of salt should be avoided because sodium prompts the body to retain more water, putting additional pressure on blood vessels. Salt is considered the single biggest contributor to high blood pressure, as stated by Blood Pressure UK. Lowering salt intake is, therefore, one of the simplest and quickest ways to reduce blood pressure levels.
In addition to cutting back on salt, consuming foods rich in potassium can also aid in lowering blood pressure. Potassium helps counteract the effects of sodium in the body. It facilitates the elimination of sodium, while also promoting the relaxation of blood vessel walls, resulting in reduced blood pressure.
While potassium supplements are available, it is recommended to obtain potassium through dietary sources alone. Certain dried fruits are known to contain high levels of potassium, making them excellent choices for combating high blood pressure. Raisins, dried apricots, and prunes are particularly rich in potassium. For example, raisins contain 749 mg of potassium per 100g, dried apricots offer 1,162 mg, and prunes provide 732 mg. In comparison, the commonly mentioned source of potassium, bananas, only contain 358 mg of potassium per 100g.
The American Heart Association suggests several other potassium-rich foods that can contribute to lowering blood pressure. These include avocados, potatoes, spinach, mushrooms, peas, tomatoes and tomato-based products, oranges and orange juice, as well as grapefruit and grapefruit juice. However, it is important to consult a healthcare professional if you are taking cholesterol-lowering medications before incorporating grapefruit or grapefruit juice into your diet.
It is worth noting that high blood pressure is typically defined as a reading of 140/90 mmHg or higher when measured at a GP surgery or clinic (or an average of 135/85 mmHg if measured at home). The ideal blood pressure range is considered to be between 90/60 mmHg and 120/80 mmHg.
If you have concerns about your blood pressure, it is advisable to consult with a GP who can provide appropriate guidance. By incorporating potassium-rich foods into your diet and reducing salt intake, you can take important steps towards managing and lowering your blood pressure, promoting better heart health.
