High blood pressure means that a person's blood pressure is constantly too high and that their heart needs to work harder to pump blood around their body. It is easy to ignore high blood pressure as the condition does not show symptoms initially, but if left untreated it can lead to heart and blood disorders such as heart attack or stroke. Lifestyle factors strongly influence a person's risk of developing high blood pressure, with poor diet being a key factor.
Salty foods are particularly risky, as Blood Press UK explained: "Salt works on your kidneys to keep your body in more water. This extra stored water raises your blood pressure and puts pressure on your kidneys, arteries, heart and brain. ”
As the health body explains, an adult should eat no more than six grams of salt a day, but most people eat much more than that.
The problem often lies in the hidden salts found in processed foods such as bread, biscuits and breakfast cereals, as well as prepared meals or takeaways.
While it is important to reduce or avoid processed foods in general to lower blood pressure, some dietary choices have been shown to lower human reading.
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Pumpkin seed oil can be taken as an additive and Holland Barrett recommends taking one to three 1
Some snacks are also associated with lowering a person's blood pressure, including nuts, according to a study published in the Journal of the American Heart Association.
In a randomized, controlled trial, researchers examined the effects of replacing some of the saturated fat in the diets of participants with walnuts.
They found that when participants ate whole walnuts every day in combination with lower total saturated fat, they had lower central blood pressure.
Saturated fats can raise cholesterol levels and too much cholesterol in a person's blood can accumulate on the sides of a person's arteries, narrowing and increasing their risk of heart attack or stroke.
Therefore, it is important for people to replace saturated fat with unsaturated fat, such as nuts, since unsaturated fat helps to improve blood cholesterol.
In addition, another way to lower blood pressure and keep your cholesterol levels under control is to try to eat fish at least two to three times a week, advises Blood Press UK.
The health website says: "Oily fish is rich in Omega-3 essential fatty acids, which can help lower blood pressure, reduce blood clotting, regulate heart rate and reduce triglyceride levels. . "
It is also important to exercise regularly to reduce the risk of developing high blood pressure and if a person's blood pressure reading is already high, exercise can help a person lower it.
As explained by the Mayo Clinic: "Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases and lowers your blood pressure. ”
Additionally, if you become more active, you can lower your systolic blood pressure by an average of four to nine millimeters of mercury (mm Hg) – as good as some blood pressure medicines, the health authority notes.
High blood pressure is measured by two numbers – systolic and diastolic. Systolic pressure is the highest pressure when your heart beats and pushes blood around your body, and diastolic blood pressure is the lowest pressure when your heart relaxes between beats.
As the UK blood pressure explained: "Systolic blood pressure is more important than diastolic blood pressure because it gives the best idea of the risk of stroke or heart attack. “