High blood pressure is famously dubbed the “silent killer” because it rarely produces symptoms until the condition is serious. Over time, high blood pressure, also known as hypertension, puts extra strain on your heart and blood vessels. This can cause them to become weaker or damaged.
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If left untreated, high blood pressure can hike your risk of developing life-threatening complications such as heart disease.
The only way to test whether you have a high blood pressure is to get a blood pressure test.
“A stethoscope, arm cuff, pump and dial was normally used to measure your blood pressure, but automatic devices with sensors and digital displays are commonly used nowadays,” explains the NHS.
If it is established that your blood pressure is too high, your GP will usually recommend lifestyle changes to lower it.
Fortunately, making simple adjustments to your diet can help reverse the condition.
As the NHS explains, you should eat a low-fat, balanced diet – including plenty of fresh fruit and vegetables to lower your reading.
Research has highlighted specific plant-based foods that help to combat high blood pressure.
Lentils, the edible seeds from the legume family, for example, have been championed for their blood-pressure lowering properties.
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A study in rats revealed that those eating lentils had greater reductions in blood pressure levels compared to those given either peas, chickpeas or beans.
Research suggests the proteins in lentils may be able to block the substance angiotensin I-converting enzyme (ACE), which normally triggers blood vessel constriction and thereby increases your blood pressure.
Underscoring its heart-healthy benefits, lentils have been shown to have a positive effect on LDL cholesterol.
LDL cholesterol is a fatty substance that clogs up the arteries.
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It is linked to high blood pressure and can also raise your risk of heart disease.
One eight-week study in 48 overweight or obese people with type 2 diabetes found that eating a one-third cup (60 grams) of lentils each day increased levels of “good” HDL cholesterol and significantly reduced levels of “bad” LDL cholesterol and triglycerides.
HDL cholesterol is dubbed the “good” cholesterol because it picks up LDL cholesterol from the arteries and transports to the liver where it is flushed out of the body.
High levels of homocysteine, a common amino acid in your blood, is another risk factor for heart disease.
These can increase when your dietary folate intake is insufficient.
As lentils are a great source of folate, it’s believed that they may help prevent excess homocysteine from accumulating in your body.
Other tips to lower blood pressure
Exercise also plays a key role in lowering blood pressure.
The NHS explains: “Being active and taking regular exercise lowers blood pressure by keeping your heart and blood vessels in good condition.”
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