But many will not notice the condition as it rarely causes noticeable symptoms.
If left untreated, hypertension – as high blood pressure is also described – puts extra pressure on blood vessels, the heart and other organs such as the brain, kidneys and eyes.
And it can increase your risk of developing a number of serious and potentially deadly health conditions.
Heart disease, heart attacks, strokes and heart failure are just a few of them. But you could also be at risk of developing peripheral artery disease, aortic aneurysms, kidney disease and vascular dementia, according to NHS guidance.
But it noted that lowering blood pressure, even by a small amount, can help lower the risk of these health conditions.
An effective way to do this is through diet.
According to the Harvard School of Public Health, two minerals play important roles in regulating blood pressure and heart health.”
These are sodium – which is salt – and potassium.
Eating less salty foods is extremely important to keep your blood pressure at a healthy level.
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But eating more potassium-rich foods can significantly reduce your risk of cardiovascular disease, according to the Harvard School of Public Health.
What foods contain potassium?
Potassium can be found especially in fruits, vegetables, legumes and low-fat dairy products.
Bananas are often praised for their high potassium content.
According to Medical News Today, four fruit drinks are packed with the mineral.
These are fresh passion fruit, pomegranate, orange and tangerine juices.
A standard glass of each beverage contains:
- Passion fruit juice – 687 mg of potassium
- Pomegranate Juice – 533 mg
- Orange juice – 496 mg
- Tangerine juice – 440 mg.
By comparison, a banana has about 358 mg of the mineral.
According to the Harvard School of Public Health, other potassium-rich foods include:
- Dried fruits (raisins, apricots)
- beans, lentils
- Potatoes
- Winter pumpkin (acorn, butternut)
- spinach, broccoli
- Avocado
- Coconut Water
- tomatoes
- Dairy products and vegetable milks (soy, almond)
- Yogurt
- cashew nuts, almonds
- Chicken
- Salmon
The school said the best eating plan to lower blood pressure and prevent heart disease is one that reflects the Mediterranean diet.
It will be full of fruits and vegetables, whole grains, nuts, fish, poultry and vegetable oils; and include low alcohol, red and processed meats, refined carbohydrates, foods and beverages with added sugar, sodium, and foods with trans fat.
What are other ways to lower my high blood pressure?
The Harvard School of Public Health said that sleep plays an important role in heart health, as squinting too much or too little is associated with heart disease and can negatively affect other heart-related risk factors, such as what you eat. , how much you exercise, your weight, blood pressure and inflammation.
Adults need seven to nine hours of sleep a night, according to NHS guidelines.
Getting regular exercise can also lower your risk of high blood pressure, as can avoiding smoking and maintaining a healthy weight.
One study found that middle-aged people who gained 5 to 10 pounds after age 20 were up to three times more likely to develop heart disease, high blood pressure, type 2 diabetes, and gallstones than those who gained five pounds or less.
signs of hypertension
High blood pressure usually has no symptoms, so it’s important to get checked regularly.
People with the condition may experience:
- Blurry vision
- nosebleeds
- Shortness of breathe
- Chest pain
- Dizziness
- headaches
You can check your blood pressure at:
- GP surgeries
- some pharmacies
- some workplaces
Source: British Heart Foundation
The only way to find out if you have high blood pressure is to get tested.
It is recommended to do this at least once every five years when you reach the age of 40 and are healthy.
But if you’re at a higher risk of high blood pressure, it’s ideal to have it checked once a year, according to the British Heart Foundation.