A leading diet expert has outlined four common types of food and drink that people with high blood pressure should be wary of consuming, highlighting one that many enjoy on a daily basis.
Senior Dietitian at the British Heart Foundation (BHF), Victoria Taylor, explained that while a complete ban isn't necessary, individuals with hypertension must be conscious of their intake. She emphasised using diet as a key tool for keeping blood pressure under control.
The Salty Culprits in Everyday Foods
Victoria Taylor stressed that adults should consume no more than 6g of salt daily – about a teaspoon. However, many people exceed this limit, often unknowingly.
"Most of the salt we eat is already in our food when we buy it," she said. This includes items like crisps, sauces, pickles, and olives. Processed meats such as ham, bacon, and sausages are also high in salt, as are everyday staples like bread and breakfast cereals.
Her advice is to check food labels for lower-salt options, cut down on takeaways, and consider making homemade versions of favourite dishes to control sodium levels.
Sugary, Fatty Foods and Alcohol: The Indirect Risks
While sugar and fat may not directly raise blood pressure, Taylor notes that foods high in these are typically high in calories. Overconsumption can lead to weight gain, which is a known factor in developing hypertension.
She recommends swapping unhealthy snacks for fruit or plain yogurt. "Take something with you like a handful of nuts and dried fruit for when you are out and about," she suggested.
Regarding alcohol, the BHF expert warns that excessive drinking can raise blood pressure and contribute to weight gain over time. She advises sticking to the government guidelines of no more than 14 units per week, spacing out drinking days, and incorporating alcohol-free days.
Caffeine: A Daily Habit to Monitor
Perhaps the most surprising item for many is caffeine. Taylor stated that while a moderate intake of 4-5 cups of tea or coffee is fine for most, some individuals are more sensitive.
Drinking too much caffeine may affect blood pressure. She reminded people that caffeine isn't only in coffee and tea; it's also present in energy drinks, chocolate, and cola-style soft drinks.
In conclusion, Victoria Taylor's guidance centres on a balanced diet rich in fruits, vegetables, and wholegrains, while being mindful of salt, sugar, fat, alcohol, and caffeine. This approach, she asserts, can help millions manage their blood pressure effectively.
