Are there any foods that can lower my high blood pressure? DR ELLIE has the answer

I have been told I have high blood pressure but I don’t want to take tablets. Are there foods that can help lower it? 

Being diagnosed with high blood pressure is important, as it is one of the biggest risk factors for heart attacks and strokes.

High blood pressure is defined as a top reading above 140 and a bottom reading above 90. Doctors will normally want to see several readings, often from home, to rule out temporary spikes caused by anxiety, stress or ‘white coat syndrome’ in a clinical setting.

Lowering blood pressure without drugs is a reasonable goal. In fact, lifestyle changes are the first-line recommendation.

Salt is the most important factor to address. Excess sodium raises blood pressure, and most of it comes from processed foods such as ready meals, bread and snacks. Check food labels carefully and avoid adding extra salt.

Alcohol can also raise blood pressure, particularly when consumed regularly, while caffeine may cause short-term increases. Alongside this, a generally healthy diet and regular physical activity can help. If overweight, even losing a small amount of weight can lead to measurable improvements.

Fruit and vegetables play a key role. Diets rich in plant foods are associated with lower blood pressure, and some research suggests beetroot juice may help. It contains nitrates, which the body converts into compounds that relax blood vessels. Similar nitrates are found in spinach, bananas and strawberries.

Increasing fibre intake is also beneficial for heart health and helps with weight control. Eating whole grains such as brown bread, brown rice and wholemeal pasta instead of white versions is a simple way to boost intake.

Protein choices matter too. Lean protein sources – chicken, fish and eggs – are healthier than fatty or processed meats.

While food and lifestyle changes can help, it’s important to monitor blood pressure regularly and stay in touch with your GP. Some will still need medication, and tablets should not be stopped without medical advice. 

I’m a 64-year-old woman with lichen sclerosus and nothing seems to help. What would you recommend?

Lichen sclerosus is a chronic inflammatory skin condition that most commonly affects the genital area, particularly the vulva and around the anus.

It is most often diagnosed after menopause. The exact cause is not fully understood.

It can be associated with other conditions such as autoimmune disorders, hypothyroidism or diabetes. The most common symptom is intense itching, which can be relentless.

Scratching can damage the skin, leading to increased discomfort. Friction from panty liners, incontinence pads or urine leakage worsen symptoms.

Over time, repeated damage can cause scarring. This can make sex painful and, in severe cases, interfere with passing urine or opening the bowels.

There is currently no cure, but effective treatment can reduce symptoms and prevent further damage. The main treatment is strong steroid ointment, which suppresses inflammation and helps soften the skin. Ointments are usually preferred to creams, and most women find milder steroids are not effective.

Treatment often begins with daily application for several months, followed by a gradual reduction to alternate days or maintenance therapy. The exact regimen should be guided by a specialist. Alongside, good skin care is essential.

Patients should use an emollient ointment instead of soap, avoid all scented products and stop using panty liners where possible. Although the condition can be long-lasting, many experience improvement with the right treatment and ongoing follow-up.

I have had cellulitis twice, once very severely. Can I do anything to stop it coming back? 

Cellulitis is a serious bacterial infection of the skin that can progress rapidly and become life-threatening if not treated promptly.

It usually starts when bacteria enter through a break in the skin. Once inside, it can spread quickly through the tissues and, in severe cases, lead to sepsis.

Symptoms include red, hot, swollen and painful skin that often spreads over hours. People may feel unwell with fever, chills and flu-like symptoms.

It most commonly affects the legs but can occur anywhere on the body. Hospital treatment with intravenous antibiotics is sometimes required.

Unfortunately, once someone has had cellulitis, the risk of recurrence is higher. Prevention focuses on protecting the skin barrier. Keeping the skin well moisturised helps prevent cracking, and cuts or bites should be cleaned promptly.

Cellulitis is more common and more severe in people with underlying health issues, such as diabetes. Being overweight or pregnant also increases risk.

Managing conditions is important. Regular movement and exercise can improve circulation in the legs and may reduce the risk of recurrence.

Tell me your tricks for cutting down on booze 

It’s that time of year again when millions of Britons reassess their relationship with alcohol.

Around 15 million UK adults give up booze for January – almost one in three. For some it’s a post-Christmas reset, for others it’s the start of a longer-term change.

Last year, I partnered with TV star Millie Mackintosh on her book Bad Drunk, now out in paperback, about her journey to sobriety. While helping her write it, I learned a range of approaches can help reduce alcohol intake.

These include tracking units using mobile apps, removing alcohol from the home and talking therapies that explore triggers. The key message is that there is no single right way to cut down – what works varies by person.

Have you found a way to quit or cut back on booze? Write and let me know.

Are you constantly feeling unwell?

It’s a phrase I seem to hear in clinic more and more: ‘It’s the sickest I’ve ever been.’

Some of the stories have been startling – fit, healthy people in their 30s and 40s developing pneumonia, sepsis and shingles, conditions associated with the frail and elderly.

Public health bodies are also tracking sustained increases in bacterial and fungal infections affecting children and adults.

Many patients feel they are battling one cough or cold after another. It makes you wonder if something else might be going on.

A recent article in the British Medical Journal floated a disturbing possibility: a growing number of scientists believe the Covid virus may be subtly altering immune systems, leaving some more vulnerable to serious illness.

If true, the implications for healthcare – and everyday life – could be profound.

Have you found yourself endlessly unwell or suddenly severely ill despite previous good health? Let me know.