A dietitian has issued a stark warning about four common food and drink items that could send your blood pressure skyrocketing.
It’s estimated that one in three Brits are living with high blood pressure, or hypertension, many of whom may be blissfully unaware.
Hypertension is a condition where the force of blood against artery walls is consistently too high, forcing the heart to work harder to pump blood. Over time, this can wreak havoc on the heart, blood vessels and other organs, and significantly increase the risk of heart attacks and strokes.
While genetics and age play a part, lifestyle factors, including diet, can also influence blood pressure. Certain foods can either raise or lower blood pressure reports the Mirror.
With this in mind, Victoria Taylor, senior dietitian for the British Heart Foundation (BHF), has revealed the worst culprits for hypertension. She said: “If you have high blood pressure (hypertension), one of the tools you can use to help keep it under control is your diet.”
Victoria pointed to a diet developed in the 1990s, known as the DASH diet (dietary approaches to stop hypertension), which she says has been proven beneficial by numerous studies.
Based on these findings, she listed four types of food and drink to steer clear of. Victoria offered a word of caution alongside her guidance, stating: “You don’t necessarily need to completely exclude these foods but be mindful about how much you eat.”
Regarding salty foods, NHS guidelines suggest that our daily intake should not exceed six grams, roughly equivalent to one teaspoon. Salt poses a risk as it causes the body to retain water, which can increase blood pressure.
Victoria elaborated on the issue, saying: “Most of the salt we consume is already present in food items such as olives, crisps, sauces, and pickles when we purchase them. It’s also found in processed meats like ham, bacon, and sausages, as well as common foods like bread and breakfast cereals.”
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Consequently, she advises checking labels for low-salt options and reducing consumption of high-salt products. “Try to cut down on eating out and takeaway foods, too, and make your own lower-salt versions at home,” she added.
When discussing sugary and fatty foods, Victoria pointed out that although sugar and fat may not “directly” impact blood pressure, they are often found in high-calorie foods. She explained: “Eating too much of them can lead to weight gain, which is linked to raised blood pressure.”
She suggested planning for healthy snacks such as fruit or plain yoghurt to stave off hunger between meals and recommended carrying portable snacks like nuts and dried fruit when out and about.
On the topic of alcohol, Victoria warned that excessive drinking can elevate blood pressure. She advised: “If you drink alcohol, do so in moderation. Too much can raise blood pressure and lead to weight gain over time.”
Official health advice suggests capping weekly booze intake at 14 units, which is roughly the same as six pints of beer or 10 small glasses of wine. CaffeineVictoria noted: “Caffeine can raise blood pressure but its effect is usually short lived and lessens when you drink it regularly. That means a moderate intake, four to five cups a day, should not be a problem for most people.”
“However, some people are more sensitive to caffeine than others and drinking too much caffeine may affect blood pressure.”
It’s worth remembering that caffeine is not just found in coffee and tea, but also in energy drinks, chocolate and some soft drinks. If you’re worried about your blood pressure, it’s best to have a chat with your GP.
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