Eat More Plant Protein To Live Longer

Research from the Massachusetts General Hospital showed that those who consumed a large quantity of animal protein—especially if they ate more processed red meat than fish or poultry—had a higher risk of premature death than the average person. If that isn’t enough to convince you to pick salmon over sausage, get this: Individuals who ate more  (from foods like breads, cereals, pastas, beans, nuts, and legumes) had  than the average person. To be fair, the link between meat-eating and early death was bolstered by other unhealthy habits, like heavy drinking or inadequate physical activity (when carnivores lacked these lifestyle factors, the diet-death link disappeared). Still, a diet high in processed meats isn’t advised for anyone. Ditch the bacon and load up on beans instead.

Nuts are good for your health

Well this is nutty. An analysis of 29 studies about  outcomes found that the benefits of eating the good fat-packed snack are abundant. That is, people who ate a handful of nuts (walnuts, pecans, almonds, peanuts—you name it) every day had a 30% lower likelihood of having heart disease than their peers whose diets were nut-free. And that’s not all. Those who regularly noshed on nuts had a 15% lower risk of cancer, as well as a 22% lower risk of premature death.

High blood pressure

When we talk about blood pressure, we are talking about the measure of force your heart uses to pump blood around your body. This measurement tells you whether your blood pressure is low, normal or high.

Having high blood pressure (also known as hypertension) can increase your risk of developing conditions such as heart disease and stroke. High blood pressure rarely has symptoms, so it's important to have it monitored.

To help prevent hypertension, there are many lifestyle changes you can make - including diet. On this page we will explore hypertension in more detail and discuss how dietary changes can support high blood pressure management.

Understanding blood pressure

To find out your blood pressure you will need two measurements to be taken within a single heartbeat. One is the systolic pressure - the level of pressure when your heart is pumping blood. The other is diastolic pressure - the level of pressure when your heart is resting before it pumps again.

The measurement for blood pressure is in millimetres of mercury (mmHg) and the readings are given in the form of two numbers. The first number is your systolic reading and the second number is your diastolic pressure. So, if your systolic reading is 120mmHg and your diastolic reading is 80mmHg, your blood pressure would be 120 over 80. Doctors typically write this as 120/80.

To measure your blood pressure a manual or automatic device can be used. Your doctor will place a cuff around the top of your arm and pump it full of air to temporarily restrict blood flow. The air is then slowly released while your pulse is checked. Hearing the way your pulse beats once the air has been released allows a measurement to be taken.

For an accurate reading, you should be seated with your legs uncrossed and your back supported.

If your reading is continually higher than average, you may be diagnosed with hypertension. It is estimated that around 30% of people in England have high blood pressure, but many don't realise they have it.

Symptoms of high blood pressure

High blood pressure is often referred to as the 'silent killer', this is because it rarely has any noticeable symptoms. If high blood pressure is left untreated it can lead to serious health conditions including kidney failure, stroke and heart attack.

In extreme cases and when blood pressure is very high, there can be noticeable symptoms, including:

• blurred/double vision
• constant headaches
• nosebleeds
• shortness of breath.

If you are experiencing any of these symptoms, you should see your doctor as soon as possible.

As there are rarely symptoms you can see or feel, it is recommended that you have your blood pressure monitored regularly - adults are advised to get it checked at least once every five years.

If you are at risk of high blood pressure, you may need closer monitoring. You may also be advised to take preventative measures to reduce your risk of hypertension.

Who is at risk?

The risk of having high blood pressure increases as you get older, especially after the age of 65. As well as age, there are other risk factors - these include:

• being overweight
• not taking enough exercise
• not eating a balanced diet
• drinking too much alcohol
• being a smoker
• having a family history of high blood pressure.

If you fall into these categories, making changes to your lifestyle and diet can help you manage your blood pressure. You should also have your blood pressure checked more regularly, ideally once a year.

High blood pressure and pregnancy

For pregnant women, having blood pressure checked regularly is essential - even if it isn't high to begin with. Some women can develop pregnancy-induced hypertension, which can lead to a condition called pre-eclampsia. This can compromise the placenta - the organ that links the mother's and baby's blood supply.

Taking gentle exercise and eating a diet with foods to lower blood pressure can help reduce your risk.

Causes

In most cases (90% in fact) the cause of high blood pressure is unknown. However, the risk factors described above are known to increase your chance of developing the condition. In the remaining 10% of cases, the cause of high blood pressure can be linked to a condition or specific cause. This is known as secondary hypertension.

Common causes of secondary hypertension include:

• diabetes
• hormonal conditions
• tissue-related conditions (like lupus)
• kidney disease
• narrowing of arteries supplying the kidneys
• oral contraceptive pill
• certain painkillers
• recreational drugs (like cocaine and crystal methamphetamine).

Treatment

Many people find a change in diet and lifestyle alone can treat high blood pressure, although you may be recommended medication too. Your doctor will advise as to whether or not you need medication, but making lifestyle changes are recommended either way.

Lifestyle changes

Sticking to a healthy lifestyle has many benefits, including lowering blood pressure. Try the following to maintain normal blood pressure:

Eat a balanced diet

What you eat and drink can have a big impact on your blood pressure. Understanding which foods can help to manage hypertension, reducing your salt consumption and keeping to a healthy weight are all important. We will go into this in more detail further down the page. 

Quit smoking

Although smoking doesn't directly cause hypertension, it puts you at a greater risk of heart attack and stroke. This means if you smoke and have high blood pressure, you will be at a significantly higher risk.

Get enough exercise

Taking enough exercise will help to keep your blood vessels and heart in good condition, lowering your chances of high blood pressure. On top of this, regular exercise can help you lose any excess weight - another risk factor for hypertension. Adults are recommended to get 150 minutes of exercise every week. This exercise should make you feel warm and slightly out of breath.

Reduce your stress

Feeling stressed all the time (known as chronic stress) can raise your blood pressure significantly. Try to establish what it is in your life that is causing your stress and think of ways you could look to reduce it. Understand your stress triggers and learn relaxation techniques to help you cope when they occur. Ensure you make time every day to relax - this could be five minutes of meditation, taking the dog for a walk or even enjoying a long bath.

Medication

As aforementioned, your doctor will inform you if you need to take medication to help manage your blood pressure. There are several different medications for hypertension, including:

• ACE inhibitors - These work by relaxing the blood vessels.
• Calcium channel blockers - These block calcium from entering the muscle cells of the blood vessels and heart, widening the vessels and lowering blood pressure.
• Diuretics - These flush out excess water and salt from the body.
• Beta-blockers - These make your heart beat slower and less forcefully.

High blood pressure and weight

If you are overweight, your heart has to work harder to pump blood around the body and this can raise blood pressure. If you do need to lose weight, it's useful to remember that losing even a few pounds will make a difference.

The best way to lose excess weight is to follow a balanced, calorie-controlled diet and increase your physical activity. Many find it helpful to get professional support from a nutritionist to help them lose weight - you can find out more on our weight-loss page. 

High blood pressure diet

A diet that is low in fat and high in fibre and fruit and vegetables can help to lower blood pressure. Fruit and vegetables are full of vitamins and minerals our bodies need to stay fit and healthy. It is recommended that you get at least five portions of fruit and vegetables a day.

Changing your eating habits can be difficult - even when we know the health benefits. This is why many people seek support from a suitably qualified nutrition professional. These professionals will not only create a diet plan for you to follow, they will also provide support to help you change your habits.

One important aspect of reducing your blood pressure is limiting certain foods and drinks. This is because some foods can greatly increase your risk of becoming hypertensive.

Foods to limit

The following foods should be limited when addressing high blood pressure:

Salt

Salt is known to affect blood pressure - the more salt you consume, the more likely it is that your blood pressure will rise. Salt has such a significant impact, that many people find cutting their intake is all that's needed to lower their blood pressure.

Experts recommend you eat no more than 6g of salt a day, which is around a teaspoon. Take a look below for some tips to reduce your salt intake:

• Don't add salt to your meals. Use herbs and spices to enhance flavour instead.
• Read food labels. Find out how much salt is in your food and be mindful of going over your limit.
• Avoid processed foods. In most cases, salt is added during processing, so processed foods like sauces, soups and ready meals are typically high in salt.

Saturated fat

Having too much cholesterol in your blood can increase your risk of heart disease and stroke. If you have high blood pressure, it is very important to keep cholesterol levels low. Saturated fats raise your cholesterol, so be sure to limit these in your diet.

Saturated fats (also known as the 'bad' fats) are typically found in fatty cuts of meat, cream, cheeses, cakes, and biscuits. Reducing your intake of these and swapping them for healthier alternatives will help to lower cholesterol and improve your general health.

In contrast to this, monounsaturated and polyunsaturated fats actually help to lower cholesterol. These types of fats can be found in olive oil, avocados, vegetable oils, oily fish and nuts and seeds. Include these in your diet, but remember as they are still technically fats, they can cause weight gain if you overindulge. Enjoy in moderation.

Alcohol

If you regularly drink more than the recommended amount of alcohol, over time your blood pressure will rise. On top of this, alcohol can affect blood pressure medication, making it less effective. Staying within the recommended limits is the best way to help manage your blood pressure. Current guidelines recommend that both men and women should drink no more than 14 units of alcohol per week - this equates to no more than one to two units a day.

Alcohol is also high in calories, which can contribute to weight gain. Gaining too much weight can lead to high blood pressure, so it is important to stay a healthy weight.

Caffeine

It is thought that drinking more than four cups of coffee a day can increase blood pressure. While more research is required to understand the effects caffeine has on blood pressure, you may benefit from limiting the amount you consume.

Try the following:

• herbal teas instead of coffee
• flavoured sparkling water instead of caffeinated soft drinks
• naturally energy boosting foods instead of energy drinks.

Foods to lower blood pressure

Research suggests that as well as reducing the food groups described above, you should look to include foods that contain the following key minerals:

• Calcium - This helps blood vessels tighten and relax when they need to.

• Magnesium - This helps to regulate many body systems, including blood pressure.

• Potassium - This is important for muscle function and helps to relax the walls of blood vessels.  

These three minerals, in particular, are believed to help reduce hypertension. Try to include the following foods to lower blood pressure:

• Spinach - high in fibre and a good source of potassium and magnesium.
• Sunflower seeds - these make a great snack and contain magnesium (enjoy unsalted varieties).
• Beans - great for overall heart health, beans are full of fibre and contain potassium and magnesium.
• Banana - an ideal on-the-go snack, bananas are a good source of potassium.

For more advice on foods to lower blood pressure, you are advised to seek a nutrition professional.

Further help

Why am I tired all the time?

You’re not just feeling a bit tired, you feel tired all the time. Here we discuss some of the reasons your energy levels are at an all time low.

The NHS guidelines suggest that the following conditions are the top five causes of fatigue: Coeliac disease, anaemia, chronic fatigue syndrome, sleep apnoea and an underactive thyroid. 

Let’s take a more detailed look at each of these possibilities and what it might mean for you. 

1. Coeliac disease

Coeliac disease can go undiagnosed for years and it is possible that there are many more people affected than we know of. Tiredness is one possible symptom, often there are some signs of digestive dysfunction too (bloating, diarrhoea, stomach cramps), these symptoms can sometimes be mistaken as IBS. Coeliac disease is not usually diagnosed until there is a significant destruction of the villi in the digestive system, so, there is a chance that in the early stages the disease may not be detected. There is also non-coeliac gluten sensitivity (NCGS) which is a sensitivity to gluten that results in symptoms other than destruction of the villi. The effects of NCGS are not specific to the digestive system. This sensitivity can cause migraines, other neurological symptoms, disrupt thyroid function and leave you feeling tired and lacking concentration. 

2. Anaemia

Low iron levels can significantly impact on energy levels. Often the supplements prescribed to remedy the anaemia can aggravate digestion and sometimes they need to be given in high doses just to achieve reasonable absorption. Iron supplementation can impact on the uptake of other key minerals that can also make you feel tired. The best approach is to understand the reason for low iron levels - is it lacking in your diet? Do you have heavy periods? Is there some other blood loss? Or is lack of absorption due to IBS or low stomach acid? Understanding and working on the underlying reason for iron deficiency is the best approach for maintaining good iron levels in the future. 

3. Chronic fatigue syndrome

There are many different pathways to chronic fatigue syndrome. A diagnosis of chronic fatigue syndrome is arrived upon after ruling out all other possible causes of fatigue. This means that those with a diagnosis could have multiple different causes of their fatigue. Using a nutritional programme to improve symptoms of chronic fatigue syndrome is a good option, the risk is low and there is the possibility of seeing some real improvements. The approach is different for each individual but as a general guide the focus in a nutrition consultation will be on the following addressing nutrient levels and possible deficiencies, absorption and improved gut function, supporting the immune system and energy production in the cell. 

4. Sleep apnoea

Sleep apnoea is characterised by loud snoring and gasps for breath whilst sleeping. Chances are it’s your partner who would notice these symptoms whilst you are blissfully unaware of them. You might just notice that you are feeling desperately tired all the time and you might wake up with headaches. Sleep apnoea is more common in people who are overweight and this is where nutrition can make the difference. It can be difficult to lose weight when you are not getting a restful night’s sleep. Your body adapts to lack of sleep by promoting intake of starchy and sugary foods and prioritising fat storage. Also, the inflammation that is caused by sleep apnoea can make weight loss difficult. This can make adopting a diet that is low in sugar and refined carbs difficult. A nutritionist can help and support you in this process.

5. Underactive thyroid

Many people show signs of low thyroid function despite having blood test results that suggest their thyroid function is ‘normal’. If you find that you tick a lot of the boxes that suggest thyroid dysfunction it is worth seeing a practitioner for further help. These signs include a low body temperature, constipation, low mood and low energy levels.

Many people with a hypothyroid diagnosis that take medication will still exhibit symptoms of low thyroid function. Often the problem is not fully rectified with medication. Over time, symptoms can get worse because their thyroid function hasn’t been properly restored. If you are on thyroxine and you still have all the typical symptoms of hypothyroidism then you might need some nutrition support. You can also order more sensitive lab testing through your nutritionist. A test that looks at all the thyroid hormones as well as other important factors like iodine and selenium deficiency and antibodies. Good thyroid function involves key nutrients, which when lacking result in dysfunction or a sub-clinical dysfunction that can affect your energy levels significantly. 

Five foods to boost energy

We are sure that at some point throughout the working week you are hit by the energy slump.

Whether it is lacking the energy to survive a hectic meeting, or losing all energy by the time the clock strikes four, try to avoid reaching for the biscuit tin. Instead, introduce these energy-boosting foods into your diet:

Almonds

If you don’t already love them, you should! Almonds are a great source of healthy fat and protein, which helps to regulate your energy levels. They are also rich with energy boosting nutrients such as vitamin E, magnesium and copper. You can either nibble a handful of these at work, or blend them up with fruit for a homemade energy bar!

Sweet potatoes

Sweet potatoes are a great option as they are a slow releasing carbohydrate. They are also good sources of iron, potassium, magnesium and vitamin C and D – great little helpers for increasing energy levels! We like to add sweet potatoes in all sorts of recipes; you can mash them, roast them or even make them into brownies!

Quinoa

A highly nutritious grain, rich in protein and a complex carbohydrate, you will be feeling fuller for longer. Quinoa is packed full of iron which will keep your red blood cells happy and its magnesium content will continue to promote energy production in the body. If it doesn’t already, quinoa should definitely have a place in your kitchen cupboard!

Leafy greens

Dark, leafy vegetables such as kale and spinach are rich in iron and are great energy boosting foods. If you are deficient in iron, your body may not be able to pump enough oxygen to the tissue, leaving you feeling fatigued. These greens are also rich in magnesium and “nitrates” – both energy boosting ingredients. Throw spinach in a smoothie or wilt it down and mix with some spicy rice. An easy way to up your iron intake!

Fruit

Firstly, bananas. This “superfruit” is a great source of fuel for the body. They are easily digested and being a carbohydrate, provide you with instant energy. Bananas contain potassium, which helps to maintain regular nerve and muscle function. Oranges are another wonderful energy source. Rich in vitamin C and natural sugars, oranges can help reduce feelings of fatigue and the actual colour of them can brighten your mood!

The health risks associated with coffee consumption

“Coffee can cause insomnia, nervousness, restlessness, upset stomach, nausea, and vomiting, increased heart rate and breathing rate, and other side effects,”

“Consuming large amounts of coffee might also cause headache, anxiety, agitation, ringing in the ears, and irregular heartbeat.”

It’s not the caffeine alone that can be harmful to a person either. Many coffee drinkers load their java up with cream, sugar, or sweeteners and flavoring ingredients that add calories and fat, which bring a host of their own potential health issues.

“Adding syrupy flavorings plus an additional packet of sugar or artificial sweeter, milk, or cream and then topping it all off with a dollop of whipped cream may be a nice treat once in a while, but those who do this regularly are putting themselves at increased risk related to excess calories,”

The bottom line:

You can still have your morning coffee — the potential benefits are still real — but if you’ve needed a reason to cut back, this new study finds it.

Once you drink more than six cups in a day, you’re increasing your risk for cardiovascular disease, which might erase any potential benefit from your first five cups.

“We can’t definitively identify a causal link, and these outcomes may be more related to other lifestyle or behavioral choices by the consumer,”

Health benefits associated with coffee consumption

Beyond boosting energy, helping you focus, and even preventing yawns in the middle of a business meeting, research has found a myriad of instances when a coffee habit may have some protective health benefits.


“Coffee is the number one source of antioxidants in the human diet — yes, even over wine and tea,”


“Aside from the caffeine giving you an early-morning energy buzz, those high levels of antioxidants can help protect your body from damage caused by free radicals, as well as fight off disease,” 


And the list of potential diseases and conditions that are less common in coffee drinkers is long.


According to survey, it is found that regular coffee consumption lowered a person’s risk for developing prostate cancer.


“Daily consumption of three cups of coffee, whether caffeinated or decaffeinated, was associated with a 17 percent Trusted Source lower risk for all-cause mortality compared to no coffee intake,” 


“Caffeinated coffee also conveyed lower risks for cardiovascular disease and stroke with the highest benefits being seen in those consuming between three to five cups per day.”