High blood pressure, or hypertension, is a common condition that affects a third of adults in the UK and can cause stroke, heart attack and kidney failure if left untreated
A dietician has shared some ways to lower blood pressure at home. High blood pressure – also known as hypertension – affects one in three adults across the UK, significantly increasing the risk of heart attacks, strokes, kidney failure, and even dementia. Often going under the radar without any symptoms, many people often are oblivious to their condition until it causes other health issues.
Despite the NHS rolling out health checks for those over 40 and pharmacies offering blood pressure screenings, the number of hypertension diagnoses continues to rise, especially among younger people. The NHS has previously reported that a lack of exercise, unhealthy eating habits, and excessive alcohol consumption are the biggest risk factors for hypertension, but chronic stress can also be a cause.
Professor Jacob George, chair of cardiovascular medicine at the University of Dundee, expressed his concern to the Daily Mail: “I’ve been doing this clinic for 20 years. When I started, roughly one in five people with hypertension referred to me were below the age of 30. That’s easily doubled.
“Now I’d say one in three referred to me are young, and obesity is the main driver – it really is one of the biggest challenges we face.”
Now, dietician Courtney Kassis has shared her top tips that she urges clients to follow in order to naturally bring down their blood pressure or prevent the condition entirely.
“My client just [lowered his blood pressure] in one month after our first appointment,” the nutrition specialist said in her video. “Here are three nutrition strategies I recommend to all of my clients with high blood pressure that can improve your numbers within weeks.”
Limit processed foods and added sugar
“Number one, limit processed foods and added sugars. Insulin resistance and overall inflammation is very closely tied to elevated blood pressure,” she said.
“Limit foods like sugary drinks, refined carbohydrates that cause significant blood sugar spikes. And ultra-processed foods with inflammatory ingredients that can also drive elevated insulin levels and inflammation.”
According to the British Heart Foundation, eating too many ultra-processed foods increases the risk of high blood pressure, heart disease, heart attacks and strokes.
More than half of the typical British daily diet is made up of ultra-processed food, including breakfast cereals, ready meals, frozen pizzas, sweets and biscuits.
Eat more whole foods
“Second is eat more whole foods. Incorporating more non-starchy veggies, low-glycaemic fruits, nuts and seeds regularly will deliver essential nutrients like potassium, magnesium, and fibre, crucial for managing blood pressure,” Courtney said.
The NHS advises that we should all strive to consume at least five portions of a variety of fruits and vegetables daily, which should constitute about a third of the food we eat each day. This could be fresh, frozen, tinned, dried or juiced. Starchy foods, such as pasta, rice and potatoes, should also account for a third of our daily food intake, serving as a good source of energy.
We should also aim to include some protein in every meal. This could come from dairy, vegetable sources like lentils and beans, or lean cuts of meat and mince. It’s also recommended to have at least two portions of fish every week, one of which should be an oily variety like salmon or mackerel.
Swap out table salt
Courtney suggested a swap when it comes to salt: “When it comes to salt, swap your table salt for sea salt which contains essential minerals for blood pressure control. Sea salt in moderation can provide these essential minerals.”
Both table salt and sea salt, along with all other types of salt, can contribute to high blood pressure if consumed excessively due to their sodium content, according to the British Heart Foundation.
The NHS reports that adults should not consume more than 6g of salt a day (around one levelled teaspoon). Consuming too much salt can lead to high blood pressure, which increases the risk of heart attacks and strokes.
If you suspect you have high blood pressure or are at risk of developing it, the NHS advises scheduling an appointment with your GP. This is also recommended if you’re over 40 years old and haven’t had your blood pressure checked in more than five years.
Some pharmacies and workplaces also provide blood pressure tests.