9. Saturated and trans fats
Saturated fats (like butter) have long got a bad rap, according to Blood Pressure UK – they raise cholesterol and are linked to atherosclerosis.
Although more recent studies suggest some saturated fats may be protective in cardiovascular disease and the real culprits are the combination of trans fats and sugar found in processed foods, it’s best to err on the side of caution.
Government recommendations for men are to eat no more than 30g saturated fat a day, and women no more than 20g.
Trans fats are more damaging, they are found in hydrogenated vegetable oil and we should have no more than 5g per day.
Healthy fats found in olive oil, avocados, nuts, seeds and low-fat dairy have been found to be protective in lowering blood pressure.
10. Condiments
Ketchup, chilli sauce, soy sauce and salad dressings are often laden with salt and sugar – look for low sugar/salt varieties or make your own.
Keep salad dressing simple with a drizzle of extra virgin olive oil and balsamic vinegar.