High blood pressure: berries can reduce reading – strawberries, blueberries and currants

High blood pressure is very common in the UK but its symptoms are rarely noticeable. This can make recognition of the disease very difficult – the best way to know if you have high blood pressure is to check your reading using a blood pressure monitor (your family doctor can do it for you). Untreated hypertension can cause hardening and thickening of the arteries, thus increasing the risk of complications such as a heart attack and stroke. One of the best ways to avoid these complications and to control your blood pressure is to eat healthy.

The NHS recommends, as a rule, to reduce the amount of salt in your food and consume a lot of fruits and vegetables.

But it has also been found that specific foods have antihypertensive qualities.

The berries have been shown to be beneficial for blood pressure.

Their polyphenol content is what was considered good for the heart.

A small study showed that people of average age ate berries for eight weeks.

Participants showed improvements in different markers of heart health, including blood pressure.

Another study badign to hypertensive individuals a diet low in polyphenols or a diet rich in polyphenols containing berries, chocolate fruits and vegetables.

Those who consumed berries and foods rich in polyphenols showed an improvement in risk markers for heart disease.

Here are six berries that you can include in your diet:

• Strawberries
• blueberries
• blackberry
• red currants
• White currants
• Cbadis

In addition to a healthy diet, regular exercises can help lower blood pressure.

According to government guidelines, adults should aim for at least 150 minutes of moderate-intensity aerobic activity, such as cycling or walking, every week.

Physical activity can include everything from sports to walking to gardening.

Here are other lifestyle changes to control your blood pressure:

• Reduce caffeine
• Stop smoking
• Have a good night's sleep

Three drinks have also been found to help control blood pressure.

It has been proven that green tea, kombucha and beet juice have hypotensive effects.

Blood pressure can be tested at your general practitioner's office, some pharmacies, as part of your NHS check-up and in some workplaces.

Home blood pressure monitors are also available for you to test yourself.