High blood pressure, also known as hypertension, is a common condition that affects around a third of adults in the UK. But there are certain foods that can help keep it lower
High blood pressure, or hypertension, is a condition where the force of blood against your artery walls becomes dangerously high. It’s often a silent threat, with subtle symptoms that can easily go unnoticed, but if left unchecked, it can lead to severe heart complications and even trigger heart attacks and strokes.
This condition is particularly prevalent among older adults, and several factors can increase your risk of developing it, such as:
- your age
- having close relatives with high blood pressure
- your ethnicity
- an unhealthy diet
- being overweight
- smoking
- drinking too much alcohol
- feeling stressed over a long period
Symptoms are rare, but if they do appear, they may include headaches, blurred vision, or chest pain. However, the only surefire way to know if you have high blood pressure is to get it checked.
This involves a simple test where a band, or cuff, is inflated around your upper arm to measure the pressure in your blood vessels.
But there’s good news for chocolate lovers. Health experts suggest that certain foods can help keep your blood pressure in check – and one of them is dark chocolate, reports Surrey Live.
Prof. Tim Spector, scientific co-founder of science and nutrition firm Zoe and an internationally renowned researcher at King’s College London, has revealed that chocolate “comes from a plant that is fermented to give it great complexity, so it’s a mixture of fibre and protein, and lots of essential nutrients and defence chemicals called polyphenols.”
Flavanols and theobromine, both natural compounds found in chocolate, have been linked to improved blood vessel function, lower blood pressure, and a reduced risk of heart disease in individuals with or without pre-existing health conditions.
Dark chocolate consumption could also offer other potential benefits due to its natural chemical compounds. These include better cholesterol levels, enhanced brain function, increased intake of antioxidants, and improved skin health.
However, it’s crucial to remember that not all chocolate bars are created equal. Many available on supermarket shelves are laden with sugar and other ultra-processed ingredients.
Even dark chocolate can be packed with sugar and UPFs. Therefore, it’s vital to scrutinise what you’re purchasing.
Zoe suggests starting with bars containing 70% cocoa content as these will contain less sugar. The higher the cocoa percentage, the lower the sugar content.
However, once you reach very high levels, like 90%, the chocolate can become extremely bitter, so it’s advisable to gradually build up to this.
However, it’s crucial to note that dark chocolate isn’t a magic bullet for high blood pressure. Dr Karin Ried from the University of Adelaide, Australia, explained: “Flavanols have been shown to increase the formation of endothelial nitric oxide, which promotes vasodilation and consequently may lower blood pressure. There have, however, been conflicting results as to the real-life effects of eating chocolate. We’ve found that consumption can significantly, albeit modestly, reduce blood pressure for people with high blood pressure but not for people with normal blood pressure.”
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How do you know if you have high blood pressure?
During a blood pressure test, readings are given as two numbers, with the first number higher than the second (for example, 130/80).
If you’re under 80 years of age, you’re usually considered to have high blood pressure if your reading is either:
- 140/90 or higher when checked by a healthcare professional
- 135/85 or higher when checked at home
If you’re aged 80 or over, you’re usually considered to have high blood pressure if your reading is either:
- 150/90 or higher when checked by a healthcare professional
- 145/85 or higher when checked at home
