A dietitian has shared their preferred snack that’s good for lowering blood pressure – and it contains just three ingredients. High blood pressure (also known as hypertension) is very common, particularly in older adults, and “can lead to serious problems like heart attacks or strokes“, the NHS website explains. “There are usually no symptoms, so you may not realise you have it,” it adds. However, if high blood pressure reaches a severe level it can cause symptoms including headaches, blurred vision, and chest pain.
There are various things you can do to help lower it, including losing weight if you’re overweight, exercising regularly, and having a healthy, balanced diet. Verywellhealth.com spoke to registered dietitian Anna Maria Merz, RD and asked what she would recommend as a good option for those with hypertension looking for a satisfying snack that will help manage their condition.
Ms Merz, who practices at The Ohio State University Wexner Medical Centre, singled out a “cup of low-fat, low-sugar Greek yoghurt with a quarter cup of unsalted walnuts and a quarter cup of berries or another kind of fresh fruit”, saying it “includes many foods considered good choices for lowering blood pressure”.
She noted that the yoghurt contains protein, probiotics and low-fat dairy, and the unsalted walnuts, which contain only low levels of sodium (which can contribute to high blood pressure). Walnuts also contain various vitamins. Meanwhile, the berries are packed with antioxidants, vitamins, and minerals that can be good for your heart.
However, it’s obviously not suitable if you’re allergic to any of the ingredients, and you’ll need a varied diet to get all the nutrients you need. You can find out more about snacks that are good for people with hypertension on their website.
Hypertension is often called a “silent killer” due to the fact that people are often not aware they have it until it leads to other health issues. The only way to find out is to have your blood pressure checked, the NHS website says.
If you do get a diagnosis there are various lifestyle changes which can help, such as cutting out smoking, reducing alcohol and salt intake. There are also various medications for high blood pressure which a GP may prescribe depending on your medical circumstances.
You can find out more on the NHS website.
This story originally appeared on Express.co.uk
