What to eat for high blood pressure (hypertension)
People with high blood pressure have an increased risk of having a heart attack or stroke. High blood pressure means your heart has to work harder to pump the blood around your body. A reading of 140/90mmHg (140 systolic and 90 diastolic) is considered to be hypertension. Ideally, aim for a blood pressure reading below 120/80mmHg. However, everyone’s blood pressure will be slightly different. What’s considered low or high for you may be normal for someone else. It is important to speak to your GP or healthcare team/provider if you are concerned.
- Fruit and vegetables contain potassium, which may help manage blood pressure by counteracting the effects of too much salt (sodium). If you have high blood pressure, aim to eat at seven to nine portions of a variety of fruit and vegetables each day, focusing on vegetables.
- Dietary sources of magnesium, calcium and folate, such as green leafy vegetables (spinach, kale, Pak Choi and broccoli), wholegrain cereals, nuts and seeds, are essential for blood pressure management.
- There is a link between too much salt in your diet and high blood pressure. The body only needs a very small amount of sodium to function properly, and we eat much more than we need. Minimise your salt intake to 6g or less per day – that’s the equivalent to 1 tsp per day.
- The DASH diet (Dietary Approaches to Stop Hypertension) includes low-fat dairy and wholegrains, while avoiding excess meat and sugary foods. It is a proven effective treatment for high blood pressure. See some DASH diet recipes here
Do this
1. Eat at least two servings of fruit or vegetables at each meal.
2. Take regular exercise and if you smoke, quit! If you live in the UK you can visit the NHS website for support to help you quit smoking, link here
3. Schedule time into your day to relax – stress increases the risk of high blood pressure.
4. Limit your salt intake to 6g or less per day.
5. If you are overweight, try to lower your weight into the healthy range. Being physically active plays an important part in this.
For more information about blood pressure, visit the NHS site here
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All the best Jan
