5 eating tips to help lower blood pressure

Dr Ben Kelly Head of Clinical Research & Outcomes Ben Kelly is a specialist in preventative medicine and leads the clinical research and digital health agendas for Nuffield Health. More by this author
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.

Wednesday 30 March 2016

4 snack swaps for managing high blood pressure

If you struggle with high blood pressure, it might feel like the things you shouldn’t eat outnumber the ones you should. These quick tips from our Nutritional Therapist Jessica Andersson will help you to make good choices when hunger strikes.

Read full article
Blood pressure monitor surrounded by healthy food

Eating plans for high blood pressure

Knowing what to eat is one thing, getting it into your diet is another. Nutritional Therapist Mary Cotter shows you how with three easy eating plans.

Read full article