High blood pressure: The 30p fruit shown to lower reading and reduce heart disease risk

High blood pressure can seem lower down on your list of health priorities because it does not produce any symptoms. It is therefore tempting to downplay its significance. Such complacency could be life-threatening, however.

Strengthening the association, several studies have found lemons boast properties that directly reduce your risk of heart disease.

Research suggests that compounds such as flavonoids, vitamin C, and pectin — the main fibre in lemon peel — may reduce your heart disease risk.

A review of 14 studies in 344,488 people found that an average increase of 10 mg of flavonoids per day reduced heart disease risk by five percent.

Additionally, in a study in mice with obesity, D-limonene (oil extracted from the peels of oranges and other citrus fruits) lowered blood sugar, triglyceride, and LDL (bad) cholesterol levels, while increasing HDL (good) cholesterol.

According to the NHS, you should aim to eat less than six grams (0.2oz) of salt a day, which is about a teaspoonful.

“Eating a low-fat diet that includes lots of fibre, such as wholegrain rice, bread and pasta, and plenty of fruit and vegetables also helps lower blood pressure,” says the health body.

Being active and taking regular exercise also lowers blood pressure by keeping your heart and blood vessels in good condition.

“Adults should do at least 150 minutes (two hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week,” advises the NHS.


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