These are the foods you should eat to lower blood pressure, especially if you are menopausal

Menopausal women concerned about their blood pressure might consider increasing their intake of certain potassium-rich foods.

Because? Because they are more sensitive than others to the harmful effects of salt, and new science suggests that increasing consumption of such foods (think not only avocados but also salmon and bananas) can help mitigate the impact of salt. salt, and could be more beneficial than reducing it. only with salt when it comes to lowering blood pressure.

Salt increases blood pressure by causing the body to retain too much fluid and possibly also affecting gut bacteria.

An animal study (not confirmed in humans) found that a diet high in salt can reduce levels of “good” bacteria such as Lactobacillus, which in turn reduces the production of short-chain fatty acids, molecules that help control inflammation . It was reported in the journal Hypertension Research in June.

Without enough of these anti-inflammatory molecules, blood vessel walls can become damaged, causing blood pressure to rise.

The benefits of reducing salt consumption are beyond doubt. A review of several previous studies, published in BMJ in 2020, found that for every half-teaspoon of salt you eliminate from your diet, your systolic blood pressure reading (the first number and most associated with heart attack and accident risk) stroke) could drop by 1.1 mmHg and the diastolic reading (bottom number) could drop by 0.3 mmHg.

To see a drop in systolic blood pressure of around 5 mmHg, you would need to reduce about a teaspoon and a half of salt from your daily intake.

Despite these findings, we remain a nation of salt lovers.

According to the 2018/2019 UK National Diet and Nutrition Survey, the average Briton eats more than 8g of salt a day, around 40 per cent more than the recommended limit of 6g (just over a teaspoon). , 70 percent of which is hidden in ultra-processed foods like bread, breakfast cereals, and ready meals rather than added to the table.

While cutting out ultra-processed foods is a great way to reduce salt intake, what could further improve your blood pressure and potentially your overall health is improving the balance between salt, or specifically sodium (table salt It is about 40 percent sodium). and potassium in your diet.

This gained interest in scientific circles after a study published in January 2024 in the journal BMC Public Health found that the ratio between these two nutrients has a greater impact on blood pressure than focusing on either of them separately.

In fact, the study of 2,050 participants, which took into account their salt (sodium) and potassium intake, found that those with the highest potassium intake had a 56 percent lower risk of cardiovascular disease (which can result from lower blood pressure). uncontrolled discharge). ).

Potassium is thought to help counteract the effect of salt by relaxing blood vessels, eliminating excess salt through urine, and keeping the body’s fluid balance in check, helping to reduce blood pressure.

But the most important thing for heart health is the balance between sodium and potassium.

The finding may be especially beneficial for postmenopausal women, who become more sensitive to salt because, after menopause, lower levels of estrogen make it harder for the body to regulate sodium, leading to more noticeable blood pressure spikes. .

But it’s also relevant to many of us, as an estimated 4.2 million people don’t know they have high blood pressure, according to the Office for National Statistics. Here are my tips for improving sodium and potassium balance.

USE POTASSIUM SEASONING

Regular table salt is about 40 percent sodium and the rest is chloride, trace elements and anti-caking agents to prevent it from clumping.

Potassium salt, also called low-sodium salt, replaces some of the sodium chloride with potassium chloride. Switching to one of these low-sodium salts can make a big difference in your heart health.

A 2021 study in the New England Journal of Medicine, involving more than 20,000 people over nearly five years, found that using a salt substitute reduced systolic blood pressure by 3.3 mmHg and its diastolic reading by 0.7 mmHg.

The study also found no significant increase in the risk of hyperkalemia (too much potassium), even for those with high blood pressure, making it a safe option for most people (unless they have kidney problems).

Low-sodium salts still have some sodium, so they count toward your 6g daily limit. But with much less salt than normal, they generally have less impact.

EAT A BAKED POTATO FOR LUNCH

If you are a salt lover, I suggest you try including sources of potassium in your daily diet.

Many people believe bananas are the best source, but while one banana contains around 450 mg of potassium, there are other everyday foods that contain more than double that, including a cup of chard or beet greens, or even a humble potato. oven.

In fact, leafy green vegetables like kale, beans like chickpeas, dairy products, and certain fish, like salmon and sardines, contain high levels.

We should all consume plenty of potassium in our diet.

A 2024 study published in the journal BMC Public Health found that eating at least 3,500 mg of potassium daily is linked to a lower risk of death from all causes.

To reach that amount you would need to eat one banana, one orange, one sweet potato, one baked potato, one cup of spinach, and one cup of beans a day, which is doable for most of us.

RETHINK THAT HAM SANDWICH

White bread accounts for the majority of the UK population’s salt consumption, according to the latest National Diet and Nutrition Survey (followed by bacon and ham).

This is not surprising when you consider that about 75 percent of sandwich breads have as much salt per slice as a packet of salty crisps.

It is necessary to add salt to make bread; It adds flavor and also helps with fermentation. But there is a variety in salt levels between different brands: some contain as little as half a gram per 100g, while others contain up to three times as much, and on average around 0.4g per slice.

White bread tops the list as it is the most popular bread in the UK. However, a 2023 report from Action on Salt found that wraps and whole wheat bread can still contain significant amounts of salt.

So check the labels or traffic light system (which highlights various nutritional contents) on the front of store-bought breads.

If you’re a fan of a ham sandwich, choose a low-salt bread and consider swapping the ham for sliced ​​low-sodium chicken or turkey. And add greens like lettuce, tomatoes, and cucumber for added potassium.

ADD MORE MUSHROOMS

Let’s not forget the main reason we add salt to food: it makes it tastier.

But the good news is that in just two weeks we can retrain our taste buds to enjoy foods with less salt. Research shows that using spices and herbs can help reduce the amount of salt needed without sacrificing flavor.

Try roasting vegetables with a blend of spices (roasting also naturally intensifies flavors) or mixing fresh herbs into dishes.

Umami-rich ingredients, like mushrooms and tomatoes, also boost flavor (and add potassium), while using fresh citrus juices or vinegar can give it a spicy kick.

PS: HAVE THAT SALTY SNACK IN THE MORNING

If you plan to eat salty foods, it may be best to enjoy them earlier in the day.

A 2021 review in the American Journal of Hypertension suggested that our bodies are better able to eliminate sodium earlier in the day, when we are most active.

This means that eating salty foods in the morning may have less of an effect on your blood pressure than eating them in the afternoon or evening. This is because blood pressure tends to increase during the day and decrease at night when you are at rest. The researchers speculated that eating salt earlier gives the body more time to eliminate excess sodium, which could prevent higher blood pressure overnight.

While much of this research comes from animal studies, it can also be applied to humans.