A recent study has unveiled that a specific group of vegetables may be more effective in lowering blood pressure. The research found that cruciferous vegetables like broccoli and kale could have a greater impact on blood pressure than starchy alternatives.
The study, as reported by Harvard Health Publishing, involved 18 adults aged between 50 and 75 with high blood pressure. They were asked to consume either a soup made from broccoli, kale, cauliflower and cabbage, or a soup containing potato, pumpkin, carrot and sweet potato, twice daily for two weeks.
After this period, they returned to their regular diet for two weeks before switching to the other soup for another fortnight. The results indicated that when participants consumed the cruciferous vegetable soup, their systolic blood pressure (the first number in a reading) was, on average, 2.5 points lower compared to when they ate the root and squash soup.
The authors of the study, published in BMC Medicine, suggested that the benefits could be due to certain nutrients found in higher quantities in cruciferous vegetables, including nitrates, vitamin K and magnesium. According to the NHS, high blood pressure is very common, particularly in older adults.
It stated that there are usually no symptoms, so you might not even know you have it. Factors that increase your risk of having high blood pressure include: Symptoms of high blood pressure include:
- being overweight
- your age – you’re more likely to get high blood pressure as you get older
- drinking too much alcohol
- your ethnicity – you’re at higher risk if you have a Black African, Black Caribbean or South Asian ethnic background
- having close relatives with high blood pressure
- having an unhealthy diet – especially a diet that’s high in salt
- feeling stressed over a long period
- smoking
The NHS has warned that high blood pressure often doesn’t present any symptoms, meaning many people may be living with the condition unknowingly. On rare occasions, it can cause certain symptoms, but the only surefire way to know if you have high blood pressure is to get checked.
To help lower your blood pressure, the NHS suggests maintaining a healthy, balanced diet and exercising regularly – at least 150 minutes per week. If you’re overweight, losing weight can also help, reports the Mirror. The health service advises against consuming too much salt or adding extra to your meals, drinking more than 14 units of alcohol on a regular basis, and consuming excessive amounts of caffeine found in drinks like coffee, tea, and cola. Lastly, smoking is strongly discouraged.
What are the symptoms of high blood pressure?
High blood pressure does not usually cause any symptoms, the NHS waens and the only way to find out if you have high blood pressure is to get your blood pressure checked. Many people have it without realising it. Rarely, high blood pressure can cause symptoms such as:
- headaches
- blurred vision
- chest pain
How can I lower my blood pressure?
The NHS recommends eating a healthy and balanced diet ans to exercise regularly – around 150 minutes of exercise a week. They also note that losing weight if you’re overweight can help.
In addition to this, cutting back on salt and alcohol can also help. The suggest to not drink more than 14 alcohol units a week on a regular basis. Cutting back on caffeine can help as well as not smoking.