High blood pressure elevated the risk of heart conditions, stroke, kidney disease and vascular conditions. A diet high in salt (or sodium) can cause raised blood pressure further exasperating the condition and associated risks. One study has found a surprising food type which should be avoided in order to help lower your reading.
According to Durham Nephrology Associates (DNA), a medical group that specialises in caring for people with kidney diseases and high blood pressure, certain nuts can prove risky.
“Those might seem like healthier snacks because they are sources of protein and healthy fats (in certain nuts), but for those with high blood pressure, they can be bad news,” warns the DNA.
According to the health body, you should opt for varieties with no or very little salt added.
Although salted peanuts are low in sodium, almonds and cashew nuts contain sodium and hence, taking them in the salted form might further the overall sodium intake.
For example, if salted peanuts contain around 95mg of sodium, salted almonds have around 185mg of sodium.
Cashew nuts are also high in sodium and are recommended to consume in moderation.
When it comes to one of the healthiest types of nuts however, walnuts come out on top.
Walnuts have high amounts of alpha linoleic acid (ALA).
Research has suggested that ALA may help heart arrhythmias, and a 2006 Spanish study suggested that walnuts were as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a fatty meal.
The authors of this study recommended eating around eight walnuts a day to achieve similar benefits.
Lower your reading
Exercise is key to reversing a high reading.
The NHS explains: “Being active and taking regular exercise lowers blood pressure by keeping your heart and blood vessels in good condition.”
As the health body notes, regular exercise can also help you lose weight, which will also help lower your blood pressure.
“Adults should do at least 150 minutes (two hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week.”