Urbod Nutritionist, Amanda Atkins, talks about 5 easy steps we can take to lower our blood pressure:
Reduce salt in your diet. Western diets contain too much salt. The maxiumum ecommended daily amount is 6g per day but as a nation we consume more than this. High levels of sodium can increase water retention which in turn increases blood pressure. Use spices and herbs to flavour dishes and avoid eating too much packet and takeaway foods as these tend to contain high levels of salt.
2. Improve your exercise routine. Exercise helps the heart grow stronger which allows more blood to be pumped around the body with less effort. Aim to exercise 3-4 times per week for 30 minutes each session.
3. Increase your fruit and veg intake as they tend to be rich in potassium, a mineral that helps lower blood pressure. The plant chemicals found in fruit and vegetables tend to help protect the heart and arteries against high blood pressure and encourage dilation of the arteries.
4. Reduce saturated fat intake by limiting processed foods and trying to eat fresh, homemade food as much as possible Grilling or baking food is better than frying and aim to swap 3 portions of meat for fish, one of which should be oily fish.
5. Cut down on teas and coffees and other caffeinated drinks. Consuming these drinks can increase blood pressure considerably. Introduce herbal teas or decaffeinated drinks instead.
