Five lunches to keep blood pressure in check – and what to avoid

High blood pressure: NHS doctor explains causes

High blood pressure, also known as hypertension, is a risk factor for a range of deadly complications.

Luckily, you can counter hypertension through your diet but it’s not always obvious what you should avoid.

While lunch is usually a hectic time when you’re trying to bridge the gap between a lack of time and getting enough energy for the rest of the day, your food choices could be spelling trouble for your blood pressure reading.

Lauren Lepley, Wellness Expert & High Performance Coach and founder of Aleafia, said: “To maintain healthy blood pressure, it’s important to be mindful of certain foods, particularly those high in salt, saturated fats, and cholesterol. 

“These might include processed meats (like bacon and sausages), takeaway foods, fried foods, full-fat dairy products, and canned or pre-packaged meals that are high in sodium.”

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Salt is one of the worst culprits for high blood pressure because it makes your body retain extra fluid.

Consequently, this extra fluid puts more pressure on your heart and blood vessels, increasing your blood pressure reading.

Fortunately, eating more plant-based foods could help your take back control of your blood pressure, according to the expert.

1.Vegan buddha bowl

The first lunch on Lepley’s list is a protein-packed Buddha bowl.

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The expert instructed to pair quinoa with mixed greens, cucumber, bell pepper, roasted sweet potatoes, avocado and chickpeas.

2. Lentil soup

While soup usually represents a light lunch, lentils paired with carrots, celery, onions, and spices, could offer a hearty alternative instead.

Lepley recommended adding a slice of whole grain bread on the side as well.

3. Vegetable stir-fry with tofu

Opting for a stir-fry packed with colourful vegetables could be another way of making sure you eat plenty of fibre and keep your salt intake to a minimum.

The expert recommended serving your tofu and veg over brown rice or noodles.

4. Mediterranean chickpea salad

Another speedy option for your menu, a Mediterranean chickpea salad with tomatoes, red onion, olives, and a light lemon vinaigrette could save you time as well as spare your body from unhealthy ingredients.

5.Vegetable curry

The last meal for a blood pressure controlling regimen is a curry made with a variety of vegetables, lentils or chickpeas, and served with brown rice.

According to the expert, sticking to plant-based meals that are freshly made can control your salt intake while boosting the amount of healthy minerals, vitamins and fibre in your body – all contributing to better blood pressure control.

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