Reduce your blood pressure

Dietitian Heather Miller, who holds clinics in Balla, Castlebar and Claremorris, this week talks about blood pressure.

Simple changes to your diet can be a very effective in reducing high blood pressure:

Reduce the amount of salt you add at the table and in cooking and instead make more use of herbs and spices.

Three quarters of the salt we eat is hidden in manufactured food. If you are unable to cook from fresh, check the label for lower salt varieties when you do need to use them.

A moderate intake of alcohol can help protect your heart, but too much will increase your blood pressure.

There is a strong link between high blood pressure and being overweight. This is especially true if the weight is carried centrally, ie, around your waist.

Being physically active is one of the most important things you can do to reduce your blood pressure. You need at least 30 minutes of moderate intensity activity on most days of the week.

The most useful dietary approaches:

Fruit and vegetables — aim to eat at least five portions per day.

Include two to three servings per day of low-fat options of dairy foods.

Aim for two to three servings per day of wholegrains.

Include at least one to two portions of oily fish per week.

If you want to make an appointment with Heather Miller call her on 087 172 3664 or email [email protected]

Heather Miller has clinics in: Balla Medical centre, Balla; 24 St Patrick’s Avenue, Castlebar and O’Brien’s Pharmacy, Claremorris.



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