Home Heart Failure Symptoms High blood pressure - six diet swaps to lower your hypertension risk

High blood pressure - six diet swaps to lower your hypertension risk

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High blood pressure increases your risk of some lethal conditions, including heart attacks, kidney disease, and heart failure, according to the NHS.

The condition, which is also known as hypertension, can be difficult to spot. A lot of people don’t even know they have high blood pressure.

But, if your blood pressure is extremely high, it can cause some symptoms, including blurred vision and difficulty breathing.

Anything over 140/90mmHg is considered high blood pressure. Have your blood pressure checked if you aren’t sure whether you’re at risk.

You can lower your chances of developing hypertension by adding these six food and drinks to your diet.

Hibiscus tea

Hibiscus tea has a diuretic action, and can help the body to get rid of any unwanted excess salt, according to nutritionist Dr Sarah Brewer.

“Clinical trials show that hibiscus tea is as effective at lowering blood pressure as the prescribed drugs capropril and lisinopril, and more effective than a thiazide diuretic,” she wrote on her website, mylowerbloodpressure.com.

The tea works in a similar way to ACE inhibitor drugs, she added.

Beetroot juice

Beetroot juice contains high levels of nitrates, the nutritionist revealed.

Nitrates are converted by mouth bacteria into nitrates, which the body rapidly absorbs.

“Within the circulation, nitrites are used to make nitric oxide, which helps blood vessels to dilate so your blood pressure comes down.”

Ground flax seed

These seeds are effective in all hypertension patients - including those with hardening of the arteries, said Brewer.

“Flax seed is believed to work thanks to their rich content of lignans and other antioxidants, and their high level of omega-3 in the form of the essential fatty acid, alpha-linolenic acid.”

Grana padano cheese

“Grana padano cheese is an Italian cows’ milk cheese similar to Parmesan,” she said.

“During ripening, a strain of beneficial bacteria breaks down some of the milk proteins to produce peptides with a similar blood pressure lowering action to ACE inhibitor drugs.

“Shaving Grana padano onto your salads has to be one of the tastiest natural remedies for high blood pressure.”


Avocados could lower your blood pressure as they’re rich in sodium salts, and are rich in potassium calcium, magnesium and vitamin E.

They’re packed full of healthy oils and antioxidants, and lower your risk of blood clots.

Avocado oil is a great substitute if you prefer not to eat too many avocados.


Although eggs contain some salt - about 70mg of sodium per egg - they’re equally rich in potassium, which flushes the salt out of the body, Brewer said.

“Eggs are a nutrient-dense source of antioxidants, lecithin, omega-3 fatty acids, vitamins and minerals, which together have beneficial effects on the circulation – including cholesterol balance and blood pressure regulation,” she said.

“Eggs are also rich in protein, which is filling so that after eating an egg your appetite reduces and you tend to eat less later in the day.

“This helps with weight management, too, especially for people with type 2 diabetes.”

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