Senior Dietician revealed a key tool for keeping hypertension – or high blood pressure – under control
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A diet expert has revealed the four food and drinks to avoid if you have high blood pressure – including one that people enjoy every day.
While it’s not necessary to completely cut out the items, the British Heart Foundation (BHF) dietician advises people with hypertension to “be mindful” about how much they eat.
Salty, sugary and fatty foods were among the four, but tea and coffee – key drinks people consume every day, were also on the list of things to be wary of, according to the BHF website.
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Senior Dietitian Victoria Taylor said that opting for fruits, vegetables and wholegrains while avoiding salty, sugary treats and alcohol can “help keep hypertension in check.”
She advised anyone with high blood pressure to use their diet as a tool to keep it under control.
Salty foods
We should have no more than a teaspoon of salt per day, she said. But despite this, many of us eat more this daily recommendation of 6g.
“Most of the salt we eat is already in our food when we buy it in things like olives, crisps, sauces and pickles,” she said.
“It is also in processed meats like ham, bacon and sausages, as well as staples like bread and breakfast cereals.”
She advised people to check food labels, opting for low-salt options. Takeaway foods should also be cut down, as these are high in salt. People can instead make their own low-salt versions at home, she suggested.
Sugary and fatty foods
Sugar and fat may not directly affect your blood pressure, but foods that are high in fat and sugar are high-calorie foods. Eating too much of them can lead to weight gain, which is linked to raised blood pressure, she added.
Instead, people can opt for healthy snacks like fruit or plain yogurt as a snack between meals.
She said: “Take something with you like a handful of nuts and dried fruit for when you are out and about.”
Alcohol
Too much alcohol can also raise blood pressure and lead to weight gain over time, the BHF expert continues. Drink in moderation and keep within the Government guidelines of ‘no more than 14 units per week’.
“Space out any days that you drink alcohol out and have some alcohol-free days as well,” she suggested.
Excess caffeine
Caffeine is another drink to be aware of if you have hypertension, she said. Although a moderate intake of 4-5 cups – including tea and coffee – shouldn’t be a problem for most people, some are more sensitive to caffeine than others and drinking too much “may affect blood pressure.”
She added: “Remember caffeine is not only in coffee and tea, it’s also in energy drinks, chocolate and soft drinks like colas.”