High blood pressure can increase your risk of serious health problems including heart attacks and strokes, so doing what you can to maintain a normal reading is very important. Diet can have a big impact on a person’s blood pressure, with diets high in salt being a big contributing factor for a high reading. So making some changes to what you eat is one of the best methods of prevention, and can also help lower your reading.
In a review of nine studies, eating probiotics was found to have a modest effect on high blood pressure
The NHS advises cutting down on the amount of salt in your food and eating plenty of fruit and vegetables.
But individual foods have also been found to have blood pressure-lowering properties.
One of these is kombucha – a drink usually fermented from black or green tea.
Kombucha is a fermented food meaning its rich in probiotics, which is a beneficial bacteria that plays an important role in maintaining gut health.
In a review of nine studies, eating probiotics was found to have a modest effect on high blood pressure.
More enhanced effects were noted when participants consumed multiple species of probiotic bacteria, consumed probiotics regularly for more than eight weeks, and consumed at least 100 billion colony-forming units a day.
Other examples of fermented foods include natural yoghurt, kimchi, miso and tempeh.
Bupa suggests some other changes to make in your diet to control blood pressure.
It advises: “Eat less sugar and saturated fat. Fruit and vegetables are a source of polyphenols – there is evidence these help reduce blood pressure.
“So do oily fish rich in omega 3 fatty acids, such as salmon, sardines and mackerel.
“Add more calcium and potassium to your diet, including low-fat dairy products and beans, peas and nuts as well as green vegetables and bananas.
“But don’t take calcium, potassium or other supplements in an attempt to reduce blood pressure.
“Cut down on alcohol – stick to recommended guidelines and try to have at least two alcohol-free days a week.
“If your hypertension is mainly linked to drinking too much alcohol, it may disappear after a couple of weeks of complete abstinence.
“Drink less coffee and other caffeinated drinks like cola.”
The health organisation further advises it’s unlikely one of these lifestyle changes will make a big difference to your blood pressure, but all of them working hand-in-hand may show positive results.
Exercise also plays an important role in the prevention of high blood pressure.
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