Phillip Schofield gets blood pressure checked in Istanbul in 1991
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Some foods are credited with lowering your blood pressure in as little as 24 hours. If you’ve been diagnosed with hypertension, or simply want to slash your chances of developing the condition in the future, these are the changes you must make to your diet. This family of vegetables has been shown to reduce your blood pressure reading – what are they?
High blood pressure, also known as hypertension, is a serious risk to your health.
Nicknamed the “silent killer”, high blood pressure puts you at greater risk of heart attack or stroke.
Approximately one in three British adults has hypertension, according to Blood Pressure UK.
Many of those won’t be aware they have high blood pressure, as the condition has virtually no symptoms.
The only way to determine your blood pressure is to take a blood pressure test, with your GP or with another healthcare professional such as a pharmacist.
The doctor may then prescribe you medication to bring your blood pressure down, as well as suggest some adjustments to your lifestyle.
Changing your diet and introducing more exercise into your routine are some of the most effective ways to lower your blood pressure.
A healthy diet rich in fruits and vegetables is beneficial for a number of reasons, from keeping your waistline trim, to making sure you get plenty of nutrients from fresh and natural ingredients.
However, one group of vegetables, in particular, is credited with reducing dangerous hypertension.
Research suggests leafy green vegetables rich in nitrates can reduce your blood pressure reading in as little as 24 hours.
Eating a portion of leafy green vegetables every day can keep your blood pressure reading down.
Examples of leafy green vegetables include:
- Swiss chard
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You can add more greens to your diet by eating more fresh salads, or by stirring a handful into stews, curries or soups.
Leafy green vegetables are also low in calories and can contribute to maintaining a healthy weight, another necessity for bringing blood pressure down to the healthy range.
What else can you eat to lower blood pressure?
When eating to reduce hypertension, a diet rich in natural whole foods and low in processed or salty foods will help bring your blood pressure down.
Fruits, including berries, bananas and kiwis, have been noted for their blood pressure lowering capabilities.
Raw beetroot and beetroot juice are also suggested to bring blood pressure readings down.
Lentils and pulses are also recommended as a lean and healthy source of protein and fibre; adding them to salads will make a nutritious hypertension-busting meal.
If you have high blood pressure, you should also try to reduce the amount of alcohol you drink, choosing to drink in moderation rather than going overboard or bingeing.
Heavy drinking can also increase your risk of heart attack, stroke, cancer and obesity.
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