THE ONE TAKEAWAY DIET SWAP THAT COULD PREVENT HYPERTENSION

High blood pressure symptoms include headaches, chest pain and difficult breathing. Making this takeaway diet swap could make your Indian or Chinese meal more healthy, and lower your risk of hypertension.

High blood pressure affects about one in every four UK adults, according to the NHS. The condition, which is also known as hypertension, increases your risk of some life-threatening complications, including heart attacks and strokes. The only way to know if you have high blood pressure is to get it checked, as there are often no signs that you’re affected.

But, if you have extremely high blood pressure, you could have a pounding in your chest, vision problems, and finding blood in your urine.

If you’re planning a takeaway dinner any time soon, you should consider swapping your egg-fried rice for boiled rice, according to a diet expert. Plain or boiled rice is a better nutritional option than egg-fried rice when ordering an Indian or Chinese takeaway, said @FitnessOnToast’s diet and fitness expert, Fava Nilsson.

The swap could lower the amount of salt in your meal; a risk factor for high blood pressure.

“From a nutritional point of view, the most positive change people can make to help improve their blood pressure is to reduce the salt content in their diets,” said Nilsson, who is part of the Braun Healthy Heart Panel.

“Beware when you’re cooking or eating out.

“For example, if you’re going for an Indian takeaway or Chinese, go for plain rice, not egg-fried rice.

“Equally, if you’re having a sandwich or an indulgent breakfast, go for ham instead of bacon or a poached egg with grilled vegetables.”

Following an exercise regime could also lower your risk of hypertension, said Nilsson.

If you aren’t used to going to the gym, try power walking around a park, as it’ll still provide you with lots of health benefits.

“I know everyone is limited for time, so you don’t even need to sign up to a gym. Use your own body weight to try out some simple exercises at home.

“For example: bread and butter training like push-ups, pull-ups, squats, lunges, you can do them anywhere and anytime.”

Those most likely to develop hypertension are people over 65 years old, or are overweight. People of African or Caribbean descent are also more likely to have high blood pressure. Every adult over 40 years old should get their blood pressure checked at least every five years, the NHS said. See a GP or pharmacist to check your blood pressure. You could also check your own blood pressure at home with a blood pressure monitor.