High blood pressure affects one in four people in the UK, and because symptoms don’t always show it’s important for a person to have their blood pressure reading regularly checked. If the condition is left untreated, the arteries begin to thicken and harden, increasing the risk of heart attack and stroke happening. Simple lifestyle changes can help prevent or reduce high blood pressure, and a key change to make is to what you eat. Eating healthily comes highly recommended, and as general rule people should cut down on the amount of salt in their food and eat plenty of fruit and vegetables.
One drink proven to be beneficial to blood pressure is beetroot juice
But individual food and drink have also been found to hold blood pressure lowering properties.
One drink proven to be beneficial to blood pressure is beetroot juice.
Researchers believe beetroot juice can improve blood pressure in the short and long terms because of its nitrate content.
A 2015 study reported drinking beetroot juice led to lower blood pressure in people with hypertension who drank 250 millilitres (around one cup) of the juice every for four weeks.
Positive effects on blood pressure are also noted within 24 hours.
In the study, those who drank one cup of beetroot juice every day had an average drop in blood pressure of around 8/4 millimetres of mercury (mmHg).
This change brought their blood pressure within the normal range.
Another study gave participants 70ml of either nitrate-rich beetroot juice or a nitrate-depleted placebo juice.
The blood pressure of those in the test group decreased by 5.2 millimetres of mercury (mmHg) more than that those in the placebo group after just 30 minutes.
Alongside lowering blood pressure, beetroot juice has a host of other benefits.
It’s been found to reduce inflammation, prevent anaemia and to protect the liver.
Alongside eating healthily, the NHS recommends some other ways to prevent and reduce high blood pressure.
Being active and taking regular exercise lowers blood pressure by keeping your heart and blood vessels in good conditions, according to the health body.
It explains: “Regular exercise can also help you lose weight, which will also help lower your blood pressure.
“Adults should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week.
“Physical activity can include anything from sport to walking and gardening.”
Limiting alcohol intake, cutting down on caffeine and stopping smoking can also help lower blood pressure.
Eating a popular Asian food could also help lower blood pressure.
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