High blood pressure is a common problem with around one in three adults across the UK suffering from the condition.
Also known as hypertension, the issue occurs where blood is pumped too forcefully against the artery walls, causing a range of health problems if left untreated. High blood pressure is one of the most common and dangerous risk factors for cardiovascular disease.
And unfortunately, heart and other circulatory issues are amongst the biggest causes of death across the country. These health risks often occur when fatty deposits build up in the arteries and around the heart. One health issue is atherosclerosis happens when arteries become narrowed, making it difficult for blood to flow.
The chances of developing the conditions increase if you have high cholesterol and high blood pressure, with experts recommending everyone tries to keep healthy and in turn keep blood pressure at a healthy level, reports the Mirror.
One way to help keep it in check is through diet, according to Harvard School of Public Health, with consuming four fruit juices a great way to keep healthy.
How can fruit juice help avoid high blood pressure?
Experts advise that consuming foods high in potassium can help keep blood pressure at a healthy rate. The mineral works to remove sodium from the body, which is something that raises blood pressure.
Increased consumption of potassium means that more sodium is able to excrete through your urine. The mineral also helps to relax blood vessel walls and therefore reduce blood pressure.
The health body explains: “Sodium and potassium are two interrelated minerals that play major roles in regulating blood pressure and a healthy heart.
“Eating less salty foods and more potassium-rich foods may significantly lower the risk of cardiovascular disease. Potassium is found in many foods, especially fruits, vegetables, legumes, and low-fat dairy.
“But eating a lot of sodium-rich foods especially from processed breads, packaged snacks, canned goods, and fast-food meals while skimping on potassium can increase cardiovascular disease risk.”
What foods are a good source of potassium?
There are a number of foods high in potassium. According to Medical News Today, there are four fruit drinks that possess high levels of the mineral.
These are passion fruit, pomegranate, orange and tangerine juice, with a standard cup of each drink contains the following amounts:
- Passion fruit juice - 687 mg of potassium
- Pomegranate juice - 533 mg
- Orange juice - 496 mg
- Tangerine juice - 440 mg.
A banana is often touted as a great source of potassium too with around 358mg of the mineral.
What are the symptoms of high blood pressure?
It is important to have your blood pressure checked regularly, even if you feel healthy.
According to the British Heart Foundation (BHF), high blood pressure "rarely has noticeable symptoms". However, the following signs may be noticed.
Shortness of breath
Headaches
- Blurred vision
Nosebleeds
Chest pain
Dizziness
Academic medical centre Mayo Clinic, based in the US, warns: “Most people with high blood pressure have no signs or symptoms, even if blood pressure readings reach dangerously high levels.”
The NHS advises that the only way to find out if your blood pressure is high is to get it checked. Everyone aged 40 and over is advised to book a blood pressure ready regularly - at least every five years.
According to the Cleveland Clinic, a blood pressure reading is made up of two numbers – one 'systolic' and the other 'diastolic'.
They explain: “The top number is the systolic blood pressure, which measures the pressure on the blood vessel walls when your heart beats or contracts. While the bottom number is the diastolic blood pressure, which measures the pressure on your blood vessels between beats when your heart is relaxing.”
As a general guide:
High blood pressure is deemed to be 140/90mmHg or higher (or 150/90mmHg or higher if you're over the age of 80)
Ideal blood pressure is usually said to be between 90/60mmHg and 120/80mmHg
Other things that can help keep blood pressure at a healthy level
According to Blood Pressure UK, limiting alcohol and trying to lose weight if needed can help keep blood pressure levels down. Consuming a lot of caffeine can increase blood pressure as well as smoking increasing risk.
Keeping active is another way to reduce risk of heart disease overall as well as helping bring down blood pressure and cholesterol levels.
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