Hypertension hack: Dietitian shares meal timing tweaks that may lower blood pressure ()

<img src="https://www.gbnews.com/media-library/patient-blood-pressure.jpg?id=55269558&width=1310&height=867&coordinates=0%2C0%2C0%2C0"/><br/><br/><p>Hypertension can lead to a spate of complications when left unmanaged, but it can also be addressed relatively quickly.</p><p>Registered dietitian and nutritionist and Flawless Bloom, Shelley Ball, explained some people see a blood pressure decrease within four weeks of making dietary changes, whereas it can take up to three months for others. </p><h3></h3><br/><p>“It’s important to make sure your dietary changes are sustainable long-term and promote overall health,” she urged, noting that the timing of meals can also affect a reading.</p><p>“The timing of your meals is a modifiable factor that can help manage blood pressure. </p><h3></h3><br/><div class="embed-latest"></div><h3></h3><br/><img alt="BLOOD PRESSURE CHECK" class="rm-shortcode" data-rm-shortcode-id="4e010572b781e7bc11d63e877afb3c46" data-rm-shortcode-name="rebelmouse-image" id="c986d" loading="lazy" src="https://www.gbnews.com/media-library/blood-pressure-check.jpg?id=55269343&width=980"/><p>“Research shows that irregular eating patterns such as skipping meals and eating late at night may contribute to higher blood pressure.</p><p>“To help manage blood pressure, try to eat within an hour of waking up, eat every four hours after, and avoid eating three hours before bed to promote blood pressure management.”</p><p>Researchers looked into the effects of meal timing for a study presented at the American Heart Association’s virtual Scientific Sessions conference.</p><h3></h3><br/><div class="embed-dontmiss"></div><h3></h3><br/><p>They analysed women’s first and last meals of the day, how long they went without food overnight, and what percentage of daily calories they consumed after 5pm and 8pm.</p><p><span></span>They found that for every 10 per cent increase in variability in calorie intake after 5pm, women's systolic blood pressure rose by nearly three points.</p><p>Shelley stressed that in addition to meal timing, keeping an eye on alcohol and salt intake is crucial. </p><p>“I don’t think a lot of people realise that alcohol raises blood pressure," she said.</p><h3></h3><br/><div class="embed-mostread"></div><p><strong>LATEST DEVELOPMENTS </strong></p><ul><li><a href="https://www.gbnews.com/health/cancer-risk-food-warning-doctor" target="_self">'I'm a doctor - I limit my intake of one food category with a strong association to cancer'</a></li><li><a href="https://www.gbnews.com/health/diabetes-lower-blood-sugar-improve-insulin-sensitivity-exercise" target="_self">Dietitian who specialises in diabetes reversal shares 3 exercises to lower blood sugar</a></li><li><a href="https://www.gbnews.com/health/how-to-sleep-better-tips-bedtime-routine-pyjamas" target="_self">How to sleep better: What you wear to bed can 'seriously hinder your chances of a deep slumber'</a></li></ul><h3></h3><br/><img alt="blood pressure test" class="rm-shortcode" data-rm-shortcode-id="35987660a16ca35dd54ace66e92fa8e4" data-rm-shortcode-name="rebelmouse-image" id="433c2" loading="lazy" src="https://www.gbnews.com/media-library/blood-pressure-test.jpg?id=52351218&width=980"/><p>“Staying hydrated is also an important tool to help normalise blood pressure.</p><p><span></span>“A more well-known contribution to high blood pressure is excess sodium intake, so be mindful of how your foods add up throughout the day and try cooking from home more often."</p><p>Reducing pre-packaged salty foods and limiting takeout and fast food to occasional treats can help achieve this goal.</p><p>“Choose low-sodium options when available, and read the nutrition facts, on your foods to gain awareness of your salt intake. Aim to consume 2.300 mg per day.</p>