A |  A |  A
United Kingdom  | 
SiSU Wellness

Fight high blood pressure with nutrition

Last Updated: 19 January 2019








Fight high blood pressure with nutrition

Finding natural ways to lower blood pressure is the way forward. Here we take a look at what foods you should include in your diet to help fight high blood pressure.


We know that having elevated blood pressure is bad for us and can lead to stroke and heart disease. But do you know what having high blood pressure actually means? Without providing information overload, the basics are just this:


Blood pressure basics

Blood pressure is simply the rate at which blood passes through blood vessels on its way from the heart towards target organs. Ideal blood pressure is considered to be 120/80 compared to high blood pressure, 140/90. Sustained high blood pressure readings over a prolonged period causes damage to vessel walls and ultimately harms target organs. The most common organs that are affected include the brain, kidneys and heart.


Nutrition & blood pressure

One of the easiest ways to keep blood pressure under control is to maintain a healthy diet. The DASH diet (Dietary Approaches to Stop Hypertension) which was created by the National Institute of Health in the US, is the most commonly used framework. As a basic healthy eating guide for healthy blood pressure, try focusing on the following:


Eat most:

  • Fruits

  • Vegetables

  • Whole-grains

  • Low-fat dairy products

  • Skinless poultry and fish

  • Nuts and legumes

  • Non-tropical vegetable oils



  • Saturated and trans fats

  • Salt

  • Red meat (select the leanest cuts available)

  • Sweets and sugar-sweetened beverages

  • Alcohol


Don’t forget that regular cardio exercise can also help to promote healthy blood pressure. If you experience high blood pressure, ensure you speak with a health professional before drastically changing your exercise or dietary habits.



Written by

Perri Simon

SiSU Wellness Nutritionist



Blood pressure
Heart health
Similar articles:
Lower BP with vit C

An orange a day keeps high blood pressure away! Research has suggested ...

Read more
Healthy hair nutrition tips

Who wouldn’t love to have shiny healthy looking hair? Read ...

Read more
Laugh for heart health

The age-old saying ‘laughter is the best medicine’ is true! ...

Read more
Top posts

Best muscle building exercises
Hair loss nutrition tips
3 Simple tips to reduce sugar
Weight loss myths
Lower blood pressure naturally
← Back to library
We use cookies to give you the best experience on our website. By clicking or navigating this site, you agree to our use of cookies, including for analytics.
You can change your cookie settings at any time. To learn more, please read our Privacy Policy Close