High blood pressure, also known as hypertension, affects a third of UK adults and dramatically increases the risk of heart attacks and other severe health issues – with many of us unaware we have it until complications begin to arise.

To combat this silent killer, the NHS now offers over-40s health checks and pharmacies have started to roll out blood pressure screenings. Despite this, an alarming number of younger people are now suffering from hypertension, with sedentary lifestyles and unhealthy eating habits ar least partially to blame. However, chronic stress is also creeping onto the list of contributing factors, according to the NHS.

The disturbing trend of increasing hypertension in young adults has been pointed out by medical professionals, with Professor Jacob George of the University of Dundee telling the Daily Mail: “I’ve been doing this clinic for 20 years. When I started, roughly one in five people with hypertension referred to me were below the age of 30. That’s easily doubled.

“Now I’d say one in three referred to me are young, and obesity is the main driver – it really is one of the biggest challenges we face.”

Dietitian Courtney Kassis has shared the go-to advice she often gives her clients on natural ways to reduce blood pressure, and her patients have seen results quickly.

In a video, Courtney shared that with just a few nutritional tweaks, you could lower your blood pressure in a matter of weeks.

“My client just [lowered his blood pressure] in one month after our first appointment,” she said.

Limit processed foods and added sugar

“Number one, limit processed foods and added sugars. Insulin resistance and overall inflammation is very closely tied to elevated blood pressure,” she shared, before warning against food items like fizzy drinks, convenience meals and processed white bread that spike blood sugar levels.

This is also encouraged by the British Heart Foundation, which warns that ultra-processed foods are a significant risk factor for high blood pressure and subsequent complications.

More than half of Britain’s daily intake consists of ultra-processed foods, which include sugary cereals, microwave dinners, frozen pizza, confectionery, and biscuits.

Eat more whole foods

“Second is eat more whole foods,” Courtney encouraged. “Incorporating more whole foods often, like non-starchy veggies, low-glycaemic fruits, nuts and seeds will provide the nutrients important to regulate blood pressure like potassium, magnesium, and fibre.”

She went on to say that this would give you an array of benefits for maintaining healthy blood pressure and health overall.

The NHS recommends that aim to eat at least five portions of fruits and vegetables every day, and these should make up around a third of our diet. This could be fresh, frozen, tinned, dried or juiced.

Starchy foods, such as pasta, rice and potatoes, should also make up a third of our daily food intake, providing us with a valuable source of energy.

We should also aim to include some protein in every meal. This could come from dairy, vegetable sources like lentils and beans, or lean cuts of meat and mince.

It’s also recommended to have at least two portions of fish every week, one of which should be an oily variety like salmon or mackerel.

Swap out the table salt

Courtney suggests swapping table salt for sea salt, which contains essential minerals for blood pressure control. “When it comes to salt, swap your table salt for sea salt which contains essential minerals for blood pressure control. Sea salt in moderation can provide these essential minerals,” she advised.

However, the British Heart Foundation warns that all types of salt, including table salt and sea salt, can contribute to high blood pressure if consumed in excess due to their sodium content.

According to the NHS, adults should not exceed 6g of salt a day (around one levelled teaspoon). Consuming too much salt can lead to high blood pressure, which heightens the risk of heart attacks and strokes.

If you suspect you may have high blood pressure or are at risk, the NHS advises arranging a consultation with your GP. This is particularly important if you’re over 40 and haven’t had a blood pressure check in the last five years. Some pharmacies and workplaces also provide blood pressure testing services.