5 eating tips to help lower blood pressure

If you struggle with high blood pressure, subtle changes to your diet can help improve your situation alongside the advice given to you by your GP.

You don’t have to revolutionise the way you think about food. Here are five easy to follow tips.

1. Reduce salt intake

Salt has a direct impact on blood pressure levels. Find low-sodium alternatives to your favourite foods. Salt levels should be clearly marked on all packaged food, so compare and contrast to bring intake down.

2. Increase dietary potassium

Potassium has been shown to have a direct positive impact on blood pressure levels. Eat more foods like dark leafy greens and bananas and you should see a positive impact over time.

3. Portion control

Excess weight can add to your blood pressure issues, so if you are carrying a few extra pounds it is essential that you control portion sizes. This will help ensure you don’t consume excess energy, which will manifest itself as adipose tissue (fat) and add to your weight woes.

4. Balanced diet and regular eating pattern

It is vital to have the right combinations of carbohydrates, proteins and good fats (see our guide to building a healthy lunch for an example). Also, you should avoid eating large amounts in single sittings. Instead try to eat smaller portions at more frequent points during the day.

5. Moderate alcohol intake

There is a direct link between alcohol consumption and blood pressure. Alcohol consumption must be limited to avoid chronic hypertension.

It can help to keep track of your blood pressure

Once you've started to make these dietary changes, why not check the difference it's making with a blood pressure monitor? You'll be able to test your blood pressure quickly and easily from the comfort of your home, as well as get motivated to take control of your health. If you're not sure how to read the monitor, take a look at blood pressure numbers explained

Last updated Monday 25 April 2022

First published on Wednesday 30 March 2016