If you're one of the 30% of adults believed to have high blood pressure, or among the 15% living with untreated hypertension according to NHS figures, some simple diet changes could help manage your condition without medication. Senior Dietitian Victoria Taylor has shared her top tips for a blood pressure-friendly diet, including four foods to avoid and one that could actively lower your levels. The British Heart Foundation expert first advises cutting down on salty foods, recommending no more than 6 grams a day - about a teaspoon's worth.
And we may be consuming more salt than we realise, as the expert warns: "Most of the salt we eat is already in our food when we buy it in things like olives, crisps, sauces and pickles. It is also in processed meats like ham, bacon and sausages, as well as staples like bread and breakfast cereals." To keep blood pressure in check, the expert advises opting for low-salt alternatives and ditching takeaways in favour of healthier, low-salt versions you can make at home.
It's also wise to steer clear of sugary and fatty foods, which can lead to weight gain and, in turn, impact blood pressure. Excessive alcohol consumption is another potential hazard, as it can cause weight gain over time. While there's no need to completely abstain, moderation is key - ideally below the government's recommended 14 units per week Victoria recommended.
Caffeine is another culprit, as it temporarily boosts blood pressure. Although the effect is usually short-lived.
