Hypertension can lead to a spate of complications when left unmanaged, but it can also be addressed relatively quickly.
Registered dietitian and nutritionist and Flawless Bloom, Shelley Ball, explained some people see a blood pressure decrease within four weeks of making dietary changes, whereas it can take up to three months for others.
“It’s important to make sure your dietary changes are sustainable long-term and promote overall health,” she urged, noting that the timing of meals can also affect a reading.
“The timing of your meals is a modifiable factor that can help manage blood pressure.
Dietary interventions support better blood pressure
GETTY“Research shows that irregular eating patterns such as skipping meals and eating late at night may contribute to higher blood pressure.
“To help manage blood pressure, try to eat within an hour of waking up, eat every four hours after, and avoid eating three hours before bed to promote blood pressure management.”
Researchers looked into the effects of meal timing for a study presented at the American Heart Association’s virtual Scientific Sessions conference.
They analysed women’s first and last meals of the day, how long they went without food overnight, and what percentage of daily calories they consumed after 5pm and 8pm.
They found that for every 10 per cent increase in variability in calorie intake after 5pm, women's systolic blood pressure rose by nearly three points.
Shelley stressed that in addition to meal timing, keeping an eye on alcohol and salt intake is crucial.
“I don’t think a lot of people realise that alcohol raises blood pressure," she said.
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Limiting takeout and fast food to occasional treats can help lower blood pressure
GETTY“Staying hydrated is also an important tool to help normalise blood pressure.
“A more well-known contribution to high blood pressure is excess sodium intake, so be mindful of how your foods add up throughout the day and try cooking from home more often."
Reducing pre-packaged salty foods and limiting takeout and fast food to occasional treats can help achieve this goal.
“Choose low-sodium options when available, and read the nutrition facts, on your foods to gain awareness of your salt intake. Aim to consume 2.300 mg per day.
