Eat to beat 6 common problems
Research confirms that by including certain foods in your diet you can help fight many health problems. Good Food's nutritionist, Fiona Hunter, offers practical advice...
Foods to fight...high blood pressure
Changes in diet including increasing fruit and vegetable intake, upping magnesium and calcium-rich foods and cutting back on salt help to combat high blood pressure. Here are the areas to focus on:
- Fruit and veg (particularly oranges and bananas) are rich in potassium, which can help to counterbalance the effects of too much salt. People with high blood pressure are advised to eat 7-9 portions of fruit and vegetables each day to boost their potassium.
- Magnesium and calcium can also help to control blood pressure; to maximise your intake, include lots of wholegrain cereals, pumpkin, sunflower seeds, nuts and peanut butter in your diet.
- In addition to eating less salt and more fruit and veg, the DASH diet (Dietary Approaches to Stop Hypertension) also recommends eating three servings of low-fat dairy foods a day.
Eat at least two servings of fruit or vegetables at each meal
Take regular exercise and if you smoke, quit
Learn to relax - stress increases the risk of high blood pressure
Eat no more than 6g of salt a day
For more information about blood pressure, visit the Blood Pressure Association website.
To read about the DASH diet, visit dashdiet.org.