We all know that it is important to look after our heart, regardless of our age. By improving your heart health, you can help lower the risk of diseases such as heart attack and stroke. In turn you will feel more ready for activities and improve your sleep.
You can start making a difference today, by eating smarter for your heart. But does the right food really make a difference to your heart? The simple answer is yes. Eating certain foods (and cutting back on others) can help to control blood pressure.
What is blood pressure?
Blood pressure is a measure of the force that your heart uses to pump blood around your body. Hypertension is when the blood pressure is too high, it is the most common preventable risk factor for heart disease.
What foods negatively affect my blood pressure?
Sodium – Foods that are high in sodium (salt) increase the amount of water retention in the body, which cause more pressure on your heart and lungs, therefore making your blood pressure rise. The NHS recommends adults should eat no more than 6g of salt a day (2.4g sodium), which is around 1 teaspoon. Children aged 1 to 3 years should eat no more than 2g salt a day (0.8g sodium) 4 to 6 years should eat no more than 3g salt a day (1.2g sodium) 7 to 10 years should eat no more than 5g salt a day (2g sodium).
Tyramine – This amino acid does have health benefits; however, you must be careful with how much you consume. Tyramine is a monoamine (a neurotransmitter) compound naturally found in some plants, animals, and fermented, aged, or spoilt foods. This amino acid primarily benefits human health by regulating blood pressure, but excess consumption may trigger migraines and fluctuations in blood pressure. Some foods containing excessive amounts of Tyramine include aged cheese, cured and processed meat, pickled and fermented vegetables, pre-made/jarred sauces, and alcohol.
Which foods can help to lower my blood pressure?
Citrus fruits – such as oranges and lemons
Salmon and other fatty fish – great sources of Omega 3
Pumpkin, chia, and flax seeds
Beans and lentils
Red Berries – such as blueberries
Pistachios – be careful not to over-indulge
Vegetables – such as carrots, celery, broccoli, beetroot, and spinach
Time to optimise
Alongside other lifestyle modifications, such as maintaining a healthy weight, regular exercise 2-3 times a week, drinking alcohol in moderation, cutting back on caffeine and not smoking; eating a healthy diet can significantly lower blood pressure levels and help reduce your risk of heart disease.
According to research, adding certain foods (like the ones previously mentioned) to your meals and snacks, may help you reach and maintain optimal blood pressure levels.
If you think you may have high blood pressure or are looking for further ways to maintain healthy blood pressure, we always recommend speaking to your GP. Also adding a few of the foods listed in this article to your daily diet could help too.