High blood pressure is a common condition that affects more than a quarter of all adults in the UK. The condition, which is also known as hypertension, puts extra stress on blood vessels and vital organs. You could lower your chances of developing high blood pressure symptoms by making just a few dietary changes. One of the best meals you could eat in the morning is a bowl of yogurt, fruit and nuts, it’s been claimed.
Yogurt is one of the best breakfast food you could eat, according to medical website LiveStrong.
That’s because just a small, eight ounce bowl of plain, fat-free yogurt contains around 10 per cent of your daily recommended potassium and magnesium – both of which help to lower blood pressure.
Add nuts to your yogurt for the magnesium boost, while strawberries are rich in antioxidants that also reduce blood pressure.
“Start your day with a breakfast filled with key nutrients known to help with blood pressure,” said the medical website.
“Getting enough potassium is essential, as it lowers blood pressure and counteracts sodium. Whole grains and several phytochemicals fight high blood pressure, or hypertension. Calcium lowers blood pressure, while magnesium helps regulate it.
“An eight ounce carton of plain, fat-free yogurt supplies nearly half of your daily calcium and about 10 per cent of your recommended magnesium and potassium.
“While yogurt alone makes a quick breakfast, you’ll boost its impact on your blood pressure by adding extra ingredients.
“The nuts provide magnesium, apples and bananas contribute potassium and magnesium, and strawberries are as rich in anthocyanins as blueberries.”
You should also consider drinking a glass of soy milk on the side, it added.
Soy milk contains isoflavones, a type of plant-based nutrient that relaxes the blood vessels, and therefore reduces blood pressure.
Alternatively, increase the amount of potassium in your diet with a glass of orange or tomato juice.
You can lower your blood pressure by cutting back on the amount of salt in your diet, said the NHS.
Everyone should aim to eat less than a teaspoonful of salt in a single day.
Hypertension is often known as ‘the silent killer’, because you may not even know you have it.
Common high blood pressure symptoms include severe headaches, passing more urine than normal, and having a pounding in your chest.
All adults over 40 years old should check their blood pressure at least every five years. Speak to a doctor or pharmacist to check your blood pressure.