A nutrition expert has shared that a single dietary adjustment could help reduce, and potentially reverse, elevated blood pressure – and it isn’t cutting down on salt. According to Professor Tim Spector, this may be “even more important” than limiting salt consumption.

A nutrition specialist has revealed that a single change in your diet might significantly lower and even reverse high blood pressure, and surprisingly, it’s not about reducing salt intake. Professor Tim Spector suggests that this dietary tweak could be “even more crucial” than cutting back on salt.

High blood pressure, commonly known as hypertension, is often described as a “silent killer.” It usually shows no symptoms, yet without treatment, it can lead to severe health crises such as strokes and heart attacks.

Statistics indicate that roughly one in three adults in the UK suffers from high blood pressure, though many are unaware of their condition. Hypertension forces the heart to work much harder than it should to circulate blood throughout the body.

It’s widely acknowledged that what we eat has a significant impact on blood pressure levels. For a long time, sodium has been identified as a major factor contributing to hypertension.

Sodium causes the body to retain extra fluid, which increases pressure against artery walls. However, Prof. Spector, who is an epidemiologist and the founder of Zoe Health, emphasized the importance of another dietary element in controlling blood pressure.

In an episode of the Zoe Science Nutrition podcast, he advised listeners to increase their intake of potassium for better blood pressure management. Potassium is a mineral found in a variety of foods, including fruits, vegetables, and legumes.

“Studies have now shown that as well as salt being important, things like potassium are actually even more important. You do that classically by giving you some bananas, but also most green leaf vegetables also have high potassium intake.

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“So people on high plant diets are naturally getting a lot of potassium. The more you do that, the more you’ll be able to improve your blood pressure naturally before you go on to blood pressure medications.”

Medical professionals at the American Heart Association support his recommendations. According to their website: “Foods rich in potassium are important in managing high blood pressure, also known as hypertension.

“Potassium can reduce the effects of sodium. Too much sodium has been shown to increase blood pressure. The more potassium you eat, the more sodium you lose through urine.

“Potassium also helps to ease tension in your blood vessel walls, which also helps lower blood pressure.”

Foods rich in potassium

While bananas are commonly regarded as a primary potassium source, providing approximately 330mg per 100 grams, there exists another variety of fruit with an even greater potassium content.

Dried apricots pack around 1,162mg (or 1.1g) of potassium per 100g.

Other foods high in potassium include avocados, sweet potatoes, spinach, watermelon, coconut water, beans, legumes, tomato paste, butternut squash, Swiss chard, and beetroot.

To manage your blood pressure levels, the NHS advises:

• Maintain a healthy, balanced diet
• Engage in regular physical activity – strive for at least 150 minutes of exercise weekly
• Shed excess weight if you’re overweight
• Limit salt intake – refrain from consuming salty food or adding extra salt to your meals
• Moderate alcohol consumption – avoid exceeding 14 units of alcohol weekly on a consistent basis
• Limit caffeine intake – beverages high in caffeine include coffee, tea and cola
• Abstain from smoking

If you have concerns about your blood pressure, it’s recommended that you consult with your GP.