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High blood pressure can lead to heart attacks and strokes if left untreated, so it is important to take steps to lower it if your blood pressure is high. One way to do this is to improve your diet, especially by reducing salty foods. In fact, in some cases, eating less salt may be enough to lower your blood pressure. Salt can be hidden in some foods, such as ready-made meals and bread, without you even realizing it. Always check the labels to find out how much salt these products contain.
Bread has many health benefits. It is therefore not recommended to completely cut your diet if your blood pressure is high.
But there are some types of bread that contain less or no salt and are therefore more beneficial if you have to reduce salt intake.
"Bread is an important part of our diet because it is rich in carbohydrates and fiber, low in fat and a good source of energy," said Blood Pressure UK.
"Unfortunately, most manufactured breads that you buy in bakeries or supermarkets contain large amounts of salt, which increases your blood pressure."
"It is true that the salt content of some sliced breads has been reduced, they still contain 0.4 to 0.5 g of sodium per 100 g of bread, which is equivalent to 1 g of salt for 100 g. "
This means that a slice of bread, about 40 g, contains half a gram of salt, while six slices of bread contain 3 g of salt. The recommended daily salt limit is 6g.
If you eat a lot of bread, you can reduce your salt intake by finding bread without salt.
Blood Pressure UK suggests asking a local baker to prepare a batch of bread without salt.
Alternatively, making your own bread without salt is also an option.
Wholegrain bread, fruit bread and naan bread are good options that can be prepared by hand or with the help of a bread machine.
In addition to bread, it is also important to look at the salt content of other foods.
Other foods high in salt include anchovies, bacon, cheese, meat gravy, ham, olives and pickles.
Shrimps, salami, salted and dry-roasted nuts, salted fish, smoked meat and fish, soy sauce, bouillon cubes and yeast extract are also high in salt.
Reduce them by eating them less often and in smaller portions.
"Try to eat foods high in salt only occasionally, or in small amounts, and try to eat mainly green or amber foods [on the nutrition label], "Said the NHS.
In addition to eating less salt, health experts advise limiting your intake of foods high in saturated fat to lower your blood pressure while doing regular exercise.
High Blood Pressure: Four Ways to Reduce Blood Pressure
High blood pressure creates extra strain on blood vessels and vital organs. It increases the risk of life-threatening heart disease, including heart attacks and strokes.
It is often possible to prevent high blood pressure and reduce blood pressure by making changes to your diet or lifestyle.
Balanced diet
Reducing the amount of salt in your diet is a great way to lower blood pressure.
Salt increases blood pressure and the more you eat, the higher your blood pressure will be.
Try to eat less than 6 g of salt a day, or the equivalent of a teaspoonful.
Alcohol
Blood pressure can increase if you regularly drink too much alcohol.
The people most likely to suffer from hypertension are those who regularly exceed the recommended weekly limits.
It is advisable for all adults to drink less than 14 units of alcohol per week.
Weightloss
If you are overweight, the heart must work harder to pump blood throughout the body, which increases blood pressure.
Losing only a few pounds could make a big difference to your blood pressure and your overall health.
Exercise
Staying active is one of the best ways to lower your blood pressure.
It helps you lose weight while keeping the heart and blood vessels in good condition.
All adults should aim to do at least 150 minutes of moderate intensity activity each week.
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