Healthy living
Healthy eating
Nuts, fish and seeds for lower blood pressure
The right diet could help control high blood pressure, say US researchers
Eating plenty of fish, nuts and seeds, which are rich in omega-3 fatty acids, can help keep blood pressure under control, according to a study carried out at Northwestern University in Chicago.
Latest figures show that there are 16 million people in the UK with high blood pressure, which is a direct cause of half of all strokes and heart attacks. Of these, one third do not know they have the condition. And of those who do, only 10 per cent (1.6 million people) manage to control their blood pressure with treatment and lifestyle changes.
The US study, published in the Journal of the American Heart Association, Circulation, looked at the dietary habits of more than 4,600 people aged between 40 and 60 living in Japan, China, Britain and the US.
The volunteers were asked to provide detailed information about their food and alcohol consumption. Their blood pressure was then measured on four separate occasions. Other factors that could influence blood pressure, such as age, sex, weight, salt intake and exercise were taken into account.
The researchers found that those people who ate diets rich in omega-3 on average had lower blood pressure levels than those whose diets were lacking the fatty acids.
'A large percentage of people between ages 20 and 60 have a rise in blood pressure, and by middle age many have high blood pressure,' said team member Dr Jeremiah Stamler. 'We're looking at dietary factors that may help prevent that rise, and omega-3 fatty acids are a small, but important piece of the action.'
This study supports the generally held belief that a diet rich in omega-3 fatty acids can provide a real health boost. Previous studies suggest that it may cut the risk of heart disease and stroke and may even help to keep your brain sharp.
Omega-3 fatty acids belong to a group called polyunsaturated fats, considered to be the healthiest type. We need these fats in our diet because our bodies are unable to make them. They are particularly plentiful in oily fish, like salmon and mackerel and in nuts and seeds like flax and walnuts.
Top tips for reducing blood pressure
- Eat a balanced diet, and make sure you get the recommended five portions of fruit and vegetables a day.
- Reduce your salt intake.
- Maintain a healthy weight for your height.
- Give up smoking.
- Take plenty of exercise, and try to do at least 30 minutes, five days a week.
- Have regular checkups and talk to your doctor to see if you need to take medication to lower your blood pressure.
More information
Information on this site is for interest only and is not a substitute for professional medical advice. You should consult your own doctor about any specific health concerns.
