Blood pressure could be raised by these four foods - dietitian issues warning

A dietitian has issued a stark warning about four common food and drink items that could cause your blood pressure to skyrocket. It's estimated that one in three people in the UK are living with high blood pressure, also known as hypertension, and many may not even realise it.

This condition arises when the force of blood against artery walls is consistently too high, causing the heart to work harder to pump blood. Over time, this can damage the heart, blood vessels, and other organs, and significantly increase the risk of heart attacks and strokes.

While genetics and age can make you more susceptible to high blood pressure, lifestyle factors, including diet, can also play a role. Certain foods can elevate your blood pressure, while others can help lower it.

READ MORE: NHS warns people with high blood pressure and diabetes to avoid common medication

READ MORE: Five-minute trick could lower blood pressure, experts say

With this in mind, Victoria Taylor, senior dietitian for the British Heart Foundation (BHF), has revealed the worst foods for hypertension. She stated: "If you have high blood pressure (hypertension), one of the tools you can use to help keep it under control is your diet."

Victoria referred to a diet developed in the 1990s, known as the DASH diet (dietary approaches to stop hypertension), which she said has been proven beneficial by numerous studies. Based on these findings, she listed four types of food and drink to avoid.

Victoria offered some nuanced guidance on diet, cautioning: "You don’t necessarily need to completely exclude these foods but be mindful about how much you eat."

Salt

She highlighted that NHS guidelines recommend consuming no more than six grams of salt per day, roughly equivalent to a teaspoon. Salt is particularly insidious as it causes the body to retain water, which can elevate blood pressure.

She elaborated on the sources of salt in our diets, saying: "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."

Victoria's advice for managing salt intake includes checking labels for low-salt options and reducing consumption of high-salt items. "Try to cut down on eating out and takeaway foods, too, and make your own lower-salt versions at home," she added.

Sugary and fatty foods

Turning her attention to sugary and fatty foods, Victoria pointed out that while they may not "directly" impact blood pressure, their high-calorie content can lead to weight gain, which is associated with increased blood pressure. She suggested: "Plan to have healthy snacks like fruit or plain yoghurt if you get hungry between meals. Take something with you like a handful of nuts and dried fruit for when you are out and about."

Alcohol

On the topic of alcohol, Victoria warned that excessive consumption can lead to higher blood pressure and, over time, weight gain. Her recommendation was clear: "If you drink alcohol, do so in moderation. Too much can raise blood pressure and lead to weight gain over time."

According to Government guidelines, it's wise to keep a lid on your drinking at no more than 14 units per week. To put this into perspective, 14 units roughly equates to six pints of beer with an average strength or about 10 smaller glasses of wine that are less potent.

Caffeine

When it comes to caffeine, Victoria notes: "Caffeine can raise blood pressure but its effect is usually short lived and lessens when you drink it regularly. That means a moderate intake, four to five cups a day, should not be a problem for most people."

However, she also warned, "However, some people are more sensitive to caffeine than others and drinking too much caffeine may affect blood pressure."

It's crucial not to forget that caffeine isn't just in your brews and espressos; it pops up in energy drinks, chocolate, and fizzy drinks such as colas too. If you've got worries about your blood pressure, a chat with your GP is the best course of action.