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Beat High Blood Pressure
By WLR Guest Dietitian
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Did you know that 1 in 3 women and
2 in 5 men in the UK have
high blood pressure (known as
‘hypertension’)? And that being overweight is a key risk
factor? The sort of diet you eat can also influence your blood
pressure – and if you combine the right combination of foods
in your weight loss plan you could double up on blood pressure
benefits.
A recent study in the American Journal of Clinical
Nutrition found that weight loss diets richer in
fruit,
vegetables and low fat dairy products seemed to lower blood
pressure more effectively than simple low fat weight loss
diets.
The fruit and veg dieters were advised to eat at least 8
portions of fruit and vegetables and 3 servings of low fat
dairy foods daily, and include fish, beans and some nuts each
week. The low fat dieters were advised to cut right back on
fat, limit high calorie foods and drinks, eat plenty of fruit
and veg and choose lean meats and low fat dairy foods.
After 12 weeks both groups lost about 11 pounds in weight.
And both diets were lower in salt compared to usual intakes.
But the fruit and veg group had a bigger drop in their blood
pressure – and they really did end up eating significantly
more fruit, veg and low fat dairy foods each day. The
researchers believe that these additional benefits came from
the fruit and veg diet being higher in potassium, magnesium
and calcium – all nutrients that have been linked to blood
pressure benefits.
WLR says
High blood pressure is bad news for your health.
If left unchecked, it can lead to stroke, heart attack, and
damage to the kidneys and eyes. The big problem is that most
people with high blood pressure don’t have any symptoms so
don’t realise they have it.
Ideally, all adults should their blood pressure checked and
this should be more regular if high blood pressure runs in
your family, or for example, if you are very overweight or
have diabetes.
The best way to prevent or manage high blood pressure is to
not smoke, be a healthier weight, take regular exercise, eat a
healthy diet, moderate
alcohol intake and learn to manage
stress.
If you have any concerns about your blood pressure then do
visit your doctor for a blood pressure check. Many local
pharmacists offer this service now too.
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