High blood pressure risk could be lowered by making some simple diet changes, and you could lower your chances of hypertension symptoms by eating more spinach, it’s been claimed
Blood pressure could be lowered by regularly eating certain fruits and vegetables, including spinach, it’s been claimed. High blood pressure, or hypertension as it’s also known, is a condition that affects over a quarter of all UK adults.
The condition places additional strain on blood vessels and vital organs, which increases the risk of heart attacks or strokes. However, the risk of high blood pressure could be reduced by making minor changes to your diet. Nutritionist Joy Bauer suggested incorporating more spinach into your diet could help lower blood pressure readings.
The leafy green is packed with potassium, which helps balance sodium levels in the body. “Spinach is a green leafy delight that’s low in calories, high in fibre, and brimming with heart-healthy nutrients like potassium, folate, and magnesium – all crucial for lowering and maintaining blood pressure levels,” she explained.
She recommended an easy way to consume more spinach is by adding fresh leaves into salads or sandwiches. Medical website Everyday Health added that a diet rich in potassium can help control and prevent high blood pressure.
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“Potassium aids in balancing the amount of sodium in your cells, and not getting enough can lead to too much sodium in your blood,” it warned.
A diet high in sodium can cause high blood pressure. The medical website said the best way to get more potassium is through nutrient-rich foods, like fruits and vegetables, rather than supplements.
“Also, if you have a history of severe kidney disease, getting extra potassium [particularly through a supplement] can be dangerous.
“Talk to your healthcare provider about the potassium level that is right for you.”
Half a cup of spinach provides about 290mg of potassium. All adults are advised to consume 3,500mg of potassium daily, according to the NHS. In addition to a balanced diet, regular physical activity can also help mitigate the risk of hypertension.
The NHS recommends at least 150 minutes of moderate-intensity exercise per week for all adults.
Untreated high blood pressure can lead to life-threatening complications, including heart disease and strokes.
As hypertension often shows no symptoms, the only way to determine your blood pressure is through a medical check-up. Consult with your GP or pharmacist to have your blood pressure assessed.
Meanwhile, scientists have recently claimed that eating more bananas is the best way to lower your blood pressure. Bananas are also packed full of potassium, according to the University of Waterloo’s Professor Anita Layton.
She said: “Usually, when we have high blood pressure, we are advised to eat less salt. Our research suggests that adding more potassium-rich foods to your diet, such as bananas or broccoli, might have a greater positive impact on your blood pressure than just cutting sodium.”
