High blood pressure – FIVE cooking tips to slash your hypertension risk

High blood pressure, or hypertension, affects more than a quarter of all UK adults, according to the NHS.

Having high blood pressure puts extra strain on your blood vessels and vital organs.

The condition increases your risk of heart attacks, strokes and vascular dementia.

But, you could lower your risk of hypertension by eating more fruit and vegetables.

“Eating more fruit and vegetables has been proven to help lower blood pressure,” said Blood Pressure UK.

“Fruit and vegetables are full of vitamins, minerals and fibre to keep your body in good condition.

“They also contain potassium, which helps to balance out the negative effects of salt. This has a direct effect on your blood pressure, helping to lower it.”

Get the most from your fruit and vegetables by following these tips.


Even just by boiling your vegetables before dinner, you could help to lower your blood pressure.

“If you boil vegetables, use as little water as possible to help keep the vitamins and minerals in them,” said Blood Pressure UK.

The best way to cook your vegetables to lower blood pressure is to steam or bake them.

More vitamins and minerals are locked into the vegetables by cooking them this way, as opposed to boiling or frying them.


When you’re at the supermarket buying your weekly vegetables, it’s best to avoid certain types.

“Don’t buy fruit and vegetable dishes that come with sauces.

“They often contain a lot of fat, salt and sugar.”


It’s best to mix up the types of vegetables you eat with your dinner.

“Vary the types of fruit and vegetables you eat.

“Each has different health benefits and it will keep your meals interesting.

“By eating a range of different vegetables, you’ll make sure your body is getting all the nutrients it needs.”


The longer you leave vegetables before eating them, the more nutrients they lose.

“Try to eat fresh fruit and vegetables as soon as possible.

“They will lose their nutrients over time, so if you want to store your ingredients for a while, it is best to freeze them or buy frozen packets.”


If you’re preparing dinner, but need one and a half onions, what should you do with the remaining half?

“Avoid leaving vegetables open to the air, light or heat if they have been cut.

“Always cover and chill them, but don't soak them because the vitamins and minerals can dissolve away.”

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