Four easy food swaps to make in your diet to lower risk of 'silent killer'
Diet experts have revealed four of the easiest food swaps you can make in your diet to lower your risk of high blood pressure.
High blood pressure is common reffered to as a "silent killer" and can result in heart attacks, strokes and kidney disease. Excess salt in our diets causes one in five cases according to health experts. But poor diet, excess alcohol, smoking, not doing enough exercise are also to blame, along with carrying too much weight.
You can have high blood pressure without even knowing about it. This, experts say, makes blood pressure checks more vital and where advice on managing it can be found if it is high. Sanitarium dietitian Eliza Baird reckons we should cut back on salt and increase certain minerals in our diet to keep blood pressure under control
Eating nuts and swapping white bread for grains will reduce blood pressure (Getty Images/iStockphoto)1. Swap biscuits for banana
Too much salt can increase blood pressure, but too little potassium has the same effect. Potassium helps our bodies tell to the kidneys to move salt from blood, into urine and out of our bodies.
Eating more fruit including bananas, oranges and pineapple, as well dried fruit such as apricots or figs provide potassium,. Instead of reaching for the biscuit tin we should instead be having a banana or dried fruit. Natural sweetness can help satisfy sugar cravings.
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2. Swap white bread for grains
Refined grain in our food such as white bread and sugary cereals have higher salt levels. Eating wholegrain options, reduces salt and is better for your health. Wholegrain foods give a boost to your heart, brain and stomach health.
They lower the risk of high blood pressure and cut it if it is high. People are advised to have high-fibre cereals such as Weetabix, wholegrain pasta, grainy breads plus brown rice or quinoa.
3. Swap crisps for nuts
Having a handful unsalted nuts. is far better for your health than eating you way through a bag of crisps. It will also reduce salt intake and experts say regularly eating a handful of nuts a day can reduce high blood pressure by 30%.
Some nuts including almonds, Brazil nuts and cashews also contain magnesium which regulates blood pressure and blood glucose levels. Magnesium is also in leafy greens and other foods such as chickpeas. which can be roasted in the oven with spices for a crunchy snack. Ensure you buy the non-salted versions.
Swap plant milks for calcium
Plant milks are low in fat but they do not look after our bones and teeth. Calcium helps the blood vessels relax so make sure you are choosing a plant milk that’s fortified with calcium. It should provide 100mg of calcium per 100mL, with a low amount of saturated fat (0.75g/100mL).
The Mirror revealed earlier a common kitchen item which helps blood pressure. Found in most British homes, black pepper has anti-inflammatory properties, which have been shown to help reduce risk of developing heart disease, stroke and other chronic conditions.
Ground black pepper can be bought in any supermarket and is derived from the dried fruit of the Piper nigrum plant. Its active component, called piperine, has many health benefits and can dilate blood vessels and help prevent blood thickening.
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