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If your latest blood pressure reading has raised concerns, you’ll be interested in how to lower blood pressure. There are many factors that can cause high blood pressure.
Medical conditions definitely contribute, but diet and lifestyle have a significant influence too. For example, drinking too much alcohol, eating too much salt, smoking, being overweight and not doing enough exercise can all increase your risk of getting high blood pressure.
Our natural remedies for high blood pressure, focus on six diet adjustments that can contribute to normal, healthy blood pressure.
Eating too much salt can raise blood pressure in some. The maximum amount of salt advised for adults is 6g (around 1 teaspoon).
To help keep to this recommended daily limit, don’t cook with salt or add extra salt to food. Processed foods also contain a lot of salt, so cutting back on ready meals is wise.5
Potassium reduces the effects of sodium. When you eat more potassium, you also lose more sodium through urine.
Fruit and vegetables are good sources of potassium, especially sweet potatoes, greens, peas and bananas.6
When it comes to foods to reduce blood pressure, you can’t beat beetroot. A British Heart Foundation study showed drinking a cup (250ml) of beetroot juice daily could significantly lower the blood pressure of people with hypertension.7
The nitrates in beetroot are the magic ingredient. But beware – because nitrates are water soluble, boiling your beets will reduce the beneficial effects. Roasting or juicing is best.
Current NHS guidance suggests 400mg as the upper daily limit for caffeine consumption.5
Above this level, studies suggest it may start to increase your blood pressure. Although coffee is the main culprit when it comes to high caffeine content, it’s found in many other foods and beverages including colas, tea, energy drinks and chocolate.
DASH stands for ‘Dietary Approaches to Stop Hypertension’.8 It’s an approach to healthy eating that's specifically aimed to help lower your blood pressure.
In particular, this encourages following correct portion sizes, reducing sodium in your diet and eating a variety of nutrient-rich foods. This includes: 8
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