Hypertension diet: The four foods crucial to reducing high blood pressure

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More fruit and vegetables

A well-balanced diet should include at least five portions of fruit and vegetables a day.

The BHF advises varying the types of fruit and veg you eat, whether they’re fresh, frozen, dried or tinned.

The site adds: “Pure unsweetened fruit juice, pulses and beans count as a portion, but they only make up a maximum of one of your five a day, however much you eat in one day.”

A portion is about a handful (80g or 3oz), for example:

  • One medium-sized fruit, for example, one apple, orange, pear or banana
  • Two smaller fruits, for example, plums, apricots and satsumas
  • One slice of large fruit, such as melon, pineapple or mango
  • Seven to eight strawberries
  • Two to three tablespoons of berries or grapes
  • A small bowl of salad
  • Three heaped tablespoons of vegetables
  • Three heaped tablespoons of pulses such as chickpeas, lentils or beans
  • One medium-sized fruit, for example, one apple, orange, pear or banana
  • a glass (150ml) of fruit or vegetable juice
  • one tablespoon of dried fruit

The reason fruit and veg are so great for lowering blood pressure is to do with the amount of potassium and other vitamins and minerals they contain.

Blood Pressure UK added: “Plus they’re low in calories and high in fibre which helps with digestion and heart health.”



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