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High blood pressure affects more than a quarter of all adults in the UK, but many people don’t even know they’re at risk. The only way of knowing if you have high blood pressure is to get your blood pressure checked, meaning that thousands of cases are going undiagnosed.
Having high blood pressure – which is also known as hypertension – puts extra stress on the blood vessels and vital organs.
It increases the risk of some deadly complications, including heart disease and strokes.
If you have high blood pressure, or if you’re at risk of hypertension, you might want to consider making some lifestyle changes.
One of the easiest ways to lower your blood pressure is to make some simple diet swaps.
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Eating the right foods can help to control your blood pressure levels.
For example, salty foods can significantly raise your blood pressure, as they’re rich in sodium.
Sodium has a direct impact on your blood pressure, which is why you should avoid eating more than 2,300mg in a single day.
Some fatty foods can increase your risk of obesity, which can subsequently raise your chances of hypertension.
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Foods to avoid to protect against high blood pressure
- Butter and margarine
- Regular salad dressings
- Fatty meats
- Whole milk dairy products
- Fried foods
- Salted snacks
- Canned soups
- Fast foods
- Deli meats
“Blood pressure is the force of blood pushing against blood vessel walls,” said the Cleveland Clinic.
“In most cases, no one knows what causes high blood pressure, [but] what you eat can affect your blood pressure.
“When you eat too much salt, which contains sodium, your body holds extra water to “wash” the salt from your body. In some people, this may cause blood pressure to rise.
“The added water puts stress on your heart and blood vessels.”
If you have high blood pressure, it’s essential that you take the necessary steps to manage your condition.
Regular exercise is another easy way to make sure your blood pressure doesn’t go too high.
Everyone should aim to do at least 150 minutes of moderate-intensity activity every week.
Your blood pressure should be checked at least every five years if you’re over 40 years old.
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