A blood pressure expert has shared the common foods that could be raising your risk of a heart attack or stroke. Simple diet changes can help keep blood pressure within the healthy range.
Key Dietary Changes for Hypertension
Mealtime and snack choices can have a significant impact on the one in three UK adults living with high blood pressure. Also known as hypertension, the condition increases the risk of a wide range of health problems, including heart attacks, strokes and dementia.
Dr Pauline Swift, chair of Blood Pressure UK, has shared her advice on how sufferers can tweak their diets to help reduce their risk. She said: “High blood pressure is often called the silent killer because many people have no symptoms, yet it can quietly increase the risk of stroke, heart disease, kidney disease and other serious health problems. The good news is that small changes to what we eat can make a real difference, especially when it comes to keeping a healthy weight and cutting back on salt.”
Foods to Limit
Dr Swift emphasised that while salt is a major concern, other foods also contribute. “When people think about blood pressure, they often focus on salt, and rightly so. But foods that are high in saturated fat or added sugar can also be a problem because they are often high in calories and can lead to weight gain, which makes high blood pressure harder to control.”
Carrying excess body fat forces the heart to work harder to pump blood, elevating arterial pressure. It can also contribute to insulin resistance and the buildup of fat around organs and in the abdomen, which can affect blood pressure regulation.
Dr Swift said: “Common foods to cut down on include cakes, biscuits, pastries, chocolate, ice cream, sugary drinks, fried foods, pies, takeaways, processed meats such as sausages and bacon, and foods made with lots of butter, cream or cheese.”
Healthy Alternatives
Dr Swift recommended checking food labels and focusing on your overall dietary pattern. She added: “Swap sugary snacks for fruit or natural yoghurt, choose leaner proteins, go for wholegrains where possible, and fill more of your plate with vegetables. These changes may sound small, but they can help reduce calorie intake without making you feel deprived.”
Natural yoghurt, fruit and wholegrains can be good options. You do not have to ban everything you enjoy, but these should be occasional foods rather than everyday staples.
