Key diet to cut high blood pressure, according to health expert

A woman eating an omega 3 rich salad
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One in three UK adults is affected by high blood pressure, with only a quarter managing to keep it under control. Often going unnoticed, the condition significantly increases the risk of heart attack or stroke and contributes to hundreds of thousands of deaths each year, experts say

Ahead of World Heart Day on September 29, Walter Gjergja, Co-Founder and Chief Wellness Officer at Zing Coach, and a Shaolin Master, has listed ways to cut your blood pressure - including diet and exercise.


1. Stay Active for a Healthy Heart.
Movement is usually the best medicine. The dosage? At least 150 minutes of moderate exercise or 75 minutes of intense exercise every week.

Start out with low-impact exercises such as walking, hiking, swimming, and cycling that reduce blood pressure and improve cardiovascular health without stressing the joints. Exercising outdoors - if you are in a suitable environment - also has substantial additional benefits relating to sunlight, fresh air, and reconnection with nature. Yoga, tai chi and qi gong are also very helpful, combining harmonious movements that get the blood flowing with deep breathing techniques that lower stress hormones, to keep your body in perfect health.

2. Adopt Healthy Habits.
Exercise is only half of the “recipe”. No amount of walking or yoga can undo the damage that smoking does to your blood vessels, for instance. If you want to be truly healthy, you need to cut out any unhealthy vices that are undoing all of your positive efforts.

That goes beyond cigarettes and alcohol — Even habits such as staying up late can cause blood pressure to skyrocket. Get to bed earlier and take some time to relax, using stress-reduction techniques such as meditation, yoga, or deep breathing to help you fall asleep. Blood pressure decreases and normalizes during rest, so aim for at least seven hours of quality sleep every night.

3. Make Smart Dietary Choices.
The Dietary Approach to Stop Hypertension (DASH) emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat diary, while reducing intake of sodium — the single biggest cause of high blood pressure. Aim for 2,300 milligrams of sodium or less and replace all those salty snacks with potassium-rich superfoods such as bananas, spinach, sweet potato, and avocado.

But don't just watch what you eat. Watch what you drink too. Limit alcohol consumption to no more than one drink a day for women and two per day for men, and ideally much less. Cut caffeine, which can cause blood pressure to spike, too. Opt for herbal teas instead, with a side of herbs and supplements — Garlic, hibiscus, and foods rich in omega-3 fatty acids, which will reduce hypertension and keep your heart healthy.

Nutrition is obviously correlated to weight, and being substantially overweight is strongly linked to a higher incidence of blood pressure issues, therefore in the longer term aim at adopting a nutritional plan that will keep your weight at a healthy range.

4. Prioritize Joy and Connection.
Be healthy, but don't forget to be happy. Give yourself time to live, spend time with loved ones, and laugh. Laughter has been shown to have positive effects on cardiovascular health by reducing stress, improving blood flow, and relaxing blood vessels. A little humor — whether through socializing, comedy shows, or specific laughter sessions — will also lift your mood, putting you in a positive frame of mind to work out. Mindfulness practices can also help to refocus on positivity and gratitude, developing a more fulfilled and joyful attitude to life.

Pets have the same effect. They keep us serene, lower stress and improve our emotional well-being, leading to lower blood pressure readings. They can also get you up and out the door — How can you skip a workout when your furry friend is crying for a walk?