If you’re looking for natural ways to help reduce your blood pressure, following a high blood pressure diet could make an important difference to your next reading. Diet isn’t a substitute for medical treatment for high blood pressure, but a mindful, balanced diet can contribute to getting your blood pressure back into a healthy range.
|Food group||Servings||Serving example|
|Whole grains||6-8 per day||· 1 slice of whole-grain bread · 95g of cooked rice, pasta or cereal|
|Vegetables||4-5 per day||· 30g of spinach or kale · 45g of broccoli, carrots, squash or tomatoes|
|Fruits||4-5 per day||· 1 medium apple · 50g of dried apricots|
|Dairy products||2-3 per day||· 240ml of low-fat milk · 285g of low-fat yogurt|
|Lean chicken, meat and fish||No more than 6 per day||· 28g of cooked meat, chicken or fish · Limit red meat to occasionally|
|Fats and oils||2-3 per day||· 4.5g of soft margarine · 5ml of vegetable oil|
|Added sugars (refined and natural)||5 max per week||· 12.5g of sugar|
There are three main food groups you’re best to avoid if stabilising rising blood pressure is your aim.
Sugar can increase your blood pressure in several ways. However, the most significant is its contribution to weight gain and obesity, which can increase the risk of high blood pressure
Eating a diet rich in fresh fruits and vegetables is a great basis for a DASH high blood pressure diet. But here are a few additional foods you might want to include:
Potassium reduces the effects of sodium which can help with lowering raised blood pressure. Fruit and vegetables are good sources of potassium, especially sweet potatoes, greens, peas and bananas.
It’s not all about what you eat. There are certain drinks with a reputation for helping with the regulation of blood pressure too. Here are three examples:
And a couple of drinks to limit or avoid:
If you’re wondering where to start with your high blood pressure diet, the first meal of the day seems sensible. Here are a few blood pressure-friendly foods to get your day started healthily:
A nutritious, balanced diet can help to keep your blood pressure in a healthy range. However, DASH, or any other diet, isn’t a treatment for high blood pressure, so it’s important to first seek medical advice for your condition.
Last Updated: 17th November 2020
Author: Donia Hilal, Nutritionist
Donia started her career as a freelance nutritionist, later she joined Nestle as their Market Nutritionist to help support their healthier product range, before joining the team at Holland & Barrett in January 2018. Donia has 6 years experience as a Nutritionist and also works with clients on a one to one basis to support their goals which include weight loss, prenatal and postnatal nutrition and children’s health.Donia has a special interest in; weight management, plant-based nutrition, pregnancy nutrition, special diets and disease risk reduction. Donia's LinkedIn profile