High blood pressure diet: Four easy snack swaps to slash your risk of hypertension

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High blood pressure, also known as hypertension, is often referred to as a “silent killer” because of its few noticeable symptoms. However, if left untreated, hypertension can increase your risk of life-threatening conditions such as heart attacks or stroke. Though blood pressure can be managed with medical intervention, some lifestyle changes can keep things on track.

According to the NHS: “There are some changes you could make to your lifestyle to reduce high blood pressure.

“Some of these will lower your blood pressure in a matter of weeks, while others may take longer.”

There is a particular focus on switching up your diet in favour of a healthy, balanced one.

The NHS recommends cutting your salt intake to less than six grams daily, eating a low-fat diet rich in fruit and vegetables, and reducing your alcohol intake.

While making healthy changes at mealtimes might be easier to plan out, many people find themselves falling off the wagon with snacking.

Here are four easy snack swaps which can help maintain a healthy blood pressure level.

Swap sweets for a handful of seeds or berries

Fruit, such as raspberries or strawberries, is often referred to as “nature’s sweets” thanks to its natural sweetness.

However, as well as meeting your sweet cravings, fruit is also packed full of beneficial plant compounds and fibre.

A handful of seeds, meanwhile, can provide texture as well as an array of healthy fats, fibre and minerals.

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Swap dessert puddings for Greek yoghurt, topped with fruit or seeds

The urge for a sweet treat after dinner is not uncommon, but it can pack a punch of salt, sugar and saturated fat.

Instead of picking up a sticky toffee pudding or bowl of ice cream, try some zero percent Greek yoghurt.

Sprinkling seeds or fruit on top can add some additional texture and flavour.

Swaps crisps and dip for hummus and crunch, fruit sticks

While crisps are notoriously high in salt, creamy dips are usually laden with saturated fat.

One simple yet delicious swap is hummus. This Middle Eastern dip is made from mashed chickpeas and olive oil.

Hummus has both fibre and approximately 7.9g of plant-based protein per serving.

Vegetables can add all of the crunch you desire, while also boosting your daily intake.

Swap biscuits and crisps for unsalted popcorn

Biscuits and crisps are some of the main offenders for high-sodium snacks.

However, popcorn can be a great alternative, though be sure to opt for a savoury, unsalted version.

If you want to add a little more flavour, try sprinkling on some cinnamon or other spices.

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