Tim Spector said one dietary change could help (Image: Getty)
A nutrition expert has shared that a single dietary adjustment could help reduce, and potentially reverse, elevated blood pressure – and it isn’t cutting down on salt. According to Professor Tim Spector, this may be “even more important” than limiting salt consumption.
Elevated blood pressure, also referred to as hypertension, is frequently termed a “silent killer”. The condition typically presents no symptoms, yet without intervention it can lead to critical health episodes including strokes and cardiac arrests.
It is estimated that approximately one in three British adults live with raised blood pressure, although a significant number remain oblivious to their diagnosis. The condition forces the heart to exert far greater effort than required while pumping blood around the body.
Most people recognise that dietary choices significantly influence blood pressure readings. Sodium, specifically, has long been pinpointed as a primary contributor to hypertension.
This happens as sodium prompts the body to hold onto additional fluid, which then exerts force upon the walls of the arteries. Nevertheless, Prof Spector – an epidemiologist and founder of Zoe Health – highlighted that another nutritional component is equally vital for managing blood pressure.
During an episode of the Zoe Science Nutrition podcast, he encouraged listeners to boost their potassium consumption for this very purpose. Potassium is a mineral present in numerous foods including fruits, vegetables, and pulses.
Prof Spector explained: “If I want to reverse high blood pressure, I want to increase your potassium intake. As always in nutrition we’ve tended to over-focus on one element and that’s been salt.
“Studies have now shown that as well as salt being important, things like potassium are actually even more important. You do that classically by giving you some bananas, but also most green leaf vegetables also have high potassium intake.
“So people on high plant diets are naturally getting a lot of potassium. The more you do that, the more you’ll be able to improve your blood pressure naturally before you go on to blood pressure medications.”
Medical professionals at the American Heart Association support his recommendations. According to their website: “Foods rich in potassium are important in managing high blood pressure, also known as hypertension.
“Potassium can reduce the effects of sodium. Too much sodium has been shown to increase blood pressure. The more potassium you eat, the more sodium you lose through urine.
“Potassium also helps to ease tension in your blood vessel walls, which also helps lower blood pressure.”
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Foods rich in potassium
While bananas are commonly regarded as a primary potassium source, providing approximately 330mg per 100 grams, there exists another variety of fruit with an even greater potassium content.
Dried apricots pack around 1,162mg (or 1.1g) of potassium per 100g.
Other foods high in potassium include avocados, sweet potatoes, spinach, watermelon, coconut water, beans, legumes, tomato paste, butternut squash, Swiss chard, and beetroot.
To manage your blood pressure levels, the NHS advises:
- Maintain a healthy, balanced diet
- Engage in regular physical activity – strive for at least 150 minutes of exercise weekly
- Shed excess weight if you’re overweight
- Limit salt intake – refrain from consuming salty food or adding extra salt to your meals
- Moderate alcohol consumption – avoid exceeding 14 units of alcohol weekly on a consistent basis
- Limit caffeine intake – beverages high in caffeine include coffee, tea and cola
- Abstain from smoking
If you have concerns about your blood pressure, it’s recommended that you consult with your GP.
This story originally appeared on Express.co.uk
