Best supplements for high blood pressure: Take this mineral to slash risk of hypertension

By | January 11, 2019

High blood pressure is a common condition but many people won’t realise they have it because symptoms are rarely noticeable. While the cause is not clear, experts believe drinking too much alcohol, not doing enough exercise, or having a relative with high blood pressure can increase your risk of the condition developing. Eating a healthy, balanced diet is one way to help regulate your blood pressure and prevent a high reading. Experts also recommend getting plenty of potassium.

“Potassium is essential for a number of important functions in the body including maintaining a healthy nervous system and regulating blood pressure,” says Holland & Barrett.

“The mineral works as an electrolyte, conducting nerve signals throughout the body to generate muscle contractions, including those in the heart and gut.

“Research shows that a diet rich in potassium may help protect against osteoporosis by significantly lowering the amount of calcium lost via the kidneys, while the results of over 30 studies found that potassium may be beneficial for the prevention and control of high blood pressure and stroke.”

A healthy diet should provide you with all the potassium you need.

Good food sources include:

  • Fruit – such as bananas
  • Some vegetables – such as broccoli, parsnips, spinach and Brussels sprouts
  • Pulses
  • Nuts and seeds
  • Fish
  • Shellfish
  • Beef
  • Chicken
  • Turkey
  • Avocado

The NHS recommends adults (19 to 64 years) need 3,500mg of potassium a day, which you should be able to get from your diet.

Potassium is also available as a supplement, but if you take these, the Department of Health advises you don’t take too much because this could be harmful.

Taking 3,700mg or less of potassium supplements a day is unlikely to have obvious harmful effects.

But older people may be more at risk of harm from potassium because their kidneys may be less able to remove potassium from the blood.

Older people shouldn’t take potassium supplements unless advised to by a doctor.

When it comes to foods to avoid, Blood Pressure UK states eating too much salt is the biggest cause of high blood pressure and an adult should eat no more than 6g of salt a day.

Most of the salt we eat every day is hidden which means it’s already in processed foods like bread, biscuits and breakfast cereals, and prepared ready meals or takeaways, and frozen pizzas are another surprising food people with high blood pressure should avoid.

According to the charity, this hidden salt accounts for around 75 per cent of the salt we eat – only 25 per cent comes from the salt we add while cooking or at the table.

To find out if you have high blood pressure it’s important you get it checked.

All adults over 40 are advised to have theirs checked at least every five years, and this can be done at your GP surgery, at some pharmacies, as part of your NHS Health Check in some workplaces.

You can also check your blood pressure yourself with a blood pressure monitor at home.

While it’s rare high blood pressure symptoms show, one which can develop is evident in a person’s eyes

Daily Express :: Health Feed