HIGH blood pressure can be a deadly condition but not everyone knows how to avoid it.
While reducing your salt intake is always a good starting point, some foods are actually good to eat if you want to cut your risk.
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Around a quarter of Brits suffer hypertension but many don’t realise they have it.
It can lead to a range of dangerous complications, including heart disease and stroke, but it does not always have noticeable symptoms.
But eating these foods could help lower your risk, according to experts.
Professor Gunter Kuhnle, a nutritionist at the University of Reading, said: “Blueberries, apples and green tea contain all flavanols and there is fairly good evidence that they can reduce blood pressure – although it depends on the amount.”
1. Apples
An apple a day may really keep the doctor away — at least in terms of your blood pressure.
The tasty fruit is packed with antioxidants called flavanols, which have been shown to be beneficial to heart health.
Dr Duane Mellor, a dietitian at Aston University in Birmingham, said: “These flavanol compounds help our arteries to relax, improving something called endothelial function which helps our blood vessels respond to stress better and lower our risk of heart disease.
“This happens as flavanols support the production of nitric oxide which when produced in our bodies at the right levels helps to keep us healthy.”
Kara Landau, a dietitian at Gut Feeling Consultancy, said: “Consuming between 100-150g per day of apples, ideally with the peel on, has been shown to be a great way of consuming the required dosage of heart healthy flavonoids proven to positively impact blood pressure.”
2. Blueberries
This “superfruit” normally comes into season in the second half of July and continues through most of August.
But that’s no reason not to gorge on them earlier.
Blueberries help increase levels of nitric oxide in the blood, dilating the arteries and reducing the strain on your heart.
Dr Mellor said: “In clinical trials extracts from foods like wild blueberries have been shown to improve the health of blood vessels and even lower blood pressure in studies lasting up to two weeks.
“These follow on from studies with dark chocolate — often specially made for the trials to be extra rich in flavanols.”
3. Nuts
An often neglected staple, nuts should make up a core part of any balanced diet.
They are a great source of vitamins, minerals, antioxidants, omega-3 and monounsaturated fats — but make sure you are picking the unsalted types if you’re worried about your blood pressure.
Ms Landau said: “Nuts are a great source of a variety of nutrients that have individually been scientifically supported to help lower blood pressure, with tree nuts in particular being shown to lower systolic blood pressure.
“As an example, walnuts offer both alpha linoleic acid (ALA) as well as L-argenine, both shown to be positive for relaxing and opening arteries and positively impacting blood pressure.”
4. Green tea
Swapping out a cup of builder’s brew for green tea could help you lower your blood pressure.
The drink — popular in Asia — is full of nutrients, including flavanols.
Ms Landau said: “Consuming green tea has been shown to support healthy blood pressure due to the particular polyphenolic compounds known as catechins that are present.
“These compounds stimulate nitric oxide production which is then able to dilate the arteries, and reduce blood pressure.”
5. Avocados
The millennial breakfast stalwart isn’t just a delicious way to start the day.
Avocados are a great source of monounsaturated oils, which studies show can help lower your blood pressure.
They also contain vitamin E, which can also reduce it in people with mild hypertension, research shows.
But while these foods can be beneficial for your health, they are no substitute for a well balanced diet and making sure you limit unhealthy foods and habits.
Professor Tom Sanders, emeritus professor of nutrition and dietetics at King’s College London, said reducing your salt and alcohol intake is key to maintaining healthy blood pressure.
He said: “For people with high blood pressure, I would focus advice to reduce salt intake, moderate alcohol intake, weight as well as a balanced diet containing five portions of fruit and vegetables a day.”
Victoria Taylor, senior dietitian at the British Heart Foundation said: “Adopting a healthy active lifestyle, eating a balanced diet, not smoking, and maintaining a healthy weight can help reduce your risk of cardiovascular disease.
“All fruit and vegetables are good for your heart and circulatory system but no single fruit or vegetable provides all the nutrients you need to be healthy.
“Ensure your plate is full of colour and eating a wide variety will mean you benefit from a range of different nutrients – which will all help towards getting your five-a-day.”