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Is a common pain reliever safe during pregnancy? Can vaping help you quit smoking? Beating high blood pressure with food August 23, Print This Page Click to Print. Free Healthbeat Signup Get the latest in health news delivered to your inbox! Sign Up. Page last reviewed: 23 October Next review due: 23 October Healthy diet Cut down on the amount of salt in your food and eat plenty of fruit and vegetables.
Find out how to cut down on salt Eating a low-fat diet that includes lots of fibre, such as wholegrain rice, bread and pasta, and plenty of fruit and vegetables also helps lower blood pressure.
Aim to eat 5 portions of fruit and vegetables every day. Find out how to get your 5 A Day Limit your alcohol intake Regularly drinking too much alcohol can raise your blood pressure over time. Staying within the recommended levels is the best way to reduce your risk of developing high blood pressure: men and women are advised not to regularly drink more than 14 units a week spread your drinking over 3 days or more if you drink as much as 14 units a week Find out how many units are in your favourite drink and get tips on cutting down.
Find out how many calories are in popular drinks Lose weight Being overweight forces your heart to work harder to pump blood around your body, which can raise your blood pressure. Find out if you need to lose weight with the BMI healthy weight calculator If you do need to lose some weight, it's worth remembering that just losing a few pounds will make a big difference to your blood pressure and overall health.
Get tips on losing weight safely Get active Being active and taking regular exercise lowers blood pressure by keeping your heart and blood vessels in good condition. Regular exercise can also help you lose weight, which will also help lower your blood pressure. Physical activity can include anything from sport to walking and gardening.
Get more ideas on how to get active Cut down on caffeine Drinking more than 4 cups of coffee a day may increase your blood pressure. Red bell peppers help reduce high blood pressure with the help of potassium and vitamin A. They're also high in fiber and vitamin C, making it a healthy snack with hummus.
Try it: If your peppers going bad in the fridge, broil them with some olive oil or add them to scrambled eggs or a stir-fry. Pumpkin seeds are rich in blood pressure-lowering magnesium and zinc. Be warned: Store-bought pumpkin seeds are usually coated in salt, so choose the unsalted varieties or roast your own by baking them in a sheet pan for 20 minutes at degrees. Try it: These healthy pumpkin seed recipes will help you jazz things up when you're looking to get creative.
Good news for all chocolate lovers: According to a May study in Heart , flavonol-rich dark chocolate has been linked to a lowered risk of cardiovascular disease. The study found that the flavonols in dark chocolate helped promote healthy blood vessel function.
Try it: Just enjoy it! Remember to stick to a 1-ounce serving, as it can be calorie-dense if you go overboard. Pistachios have been proven to lower blood pressure by reducing blood vessel tightening and heart rate. Try it: Add pistachios to a salad or breakfast cereal.
Just be sure to buy unsalted when shopping at the supermarket. A September study in Plant Foods for Human Nutrition suggests that the high antioxidant levels in pomegranate juice can help lower blood pressure. Try it: When you're buying pomegranate juice, just make sure it has no sugar added. Olive oil may be high in calories, but it has many health benefits. Using polyphenol-rich olive oil has been linked to lowering blood pressure—especially among women.
Make olive oil your go-to oil when cooking. Try it: Use olive oil in these super-simple salad dressings you can make at home. Weight Loss. Type keyword s to search.
Today's Top Stories. Ab Exercises for a Stronger Core. Lisovskaya Getty Images. Low-fat or fat-free yogurt. Leafy greens. Robert Daly Getty Images. Sweet potatoes. Arx0nt Getty Images. Add whole-wheat bread at lunch and quinoa , barley, or brown rice at dinner Try it: These overnight oats recipes will come in handy for super busy mornings.
OlenaMykhaylova Getty Images. Peaches and nectarines. Mizina Getty Images.
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