Blood pressure and healthy eating

Healthy eating and blood pressure

What you eat and drink can help keep your blood pressure healthy. Eating well protects your heart and blood vessels. A good diet can reduce the risk of serious health problems and help you feel better.

If you have high blood pressure, healthy eating can help lower it. Small changes can make a big difference. Eating well also helps your medicine work better - and sometimes means you need less of it.

Why this matters for certain ethnic backgrounds

Some people are more at risk of high blood pressure, stroke, and heart disease. This includes people from South Asian and black African or Caribbean heritage. One reason is that their bodies are more sensitive to salt. Eating too much salt can raise blood pressure quicker in these groups than in other people.

Some traditional foods like saltfish, cured meats, stock cubes, and seasoned stews can be high in salt. You can make them healthier by using fresh herbs and spices instead of salty flavourings.

Key steps to lower your blood pressure through diet

Start with small changes and try to stick with them. Healthy eating doesn’t mean giving up everything you like. It’s about balance and healthy habits. Try:

• making one healthy swap at a time
• planning your meals ahead
• cooking more at home
• learning how to cook healthier versions of traditional meals

 

Here are five things that might help:

1. Reduce salt intake

• Try to eat no more than 6 grams of salt a day (about 1 teaspoon).
• Check food labels and choose “low salt” or “no added salt” options.
• Eat less salty food like soy sauce, stock cubes, salty meats, saltfish, and takeaways.
• Replace salt with herbs and spices like garlic, onions, ginger, thyme, chilli, or lime juice.

2. Eat more fruit and vegetables

Make them a major part of your meals, ideally over a third of your daily food.

• Aim for at least 5 portions a day.
• One portion is:

• 80g fresh, tinned (in juice or water), or frozen fruit/veg
• 30g dried fruit (about 1 heaped tablespoon)
• 150ml fruit juice or smoothie (limit to one portion per day)

• Include many kinds of types and colours. Such as leafy greens, berries, okra, mango, callaloo, peppers, etc.
• Fresh, frozen, tinned (no added salt or sugar), dried or juiced all count.
• Try to “eat the rainbow”, different colours give (us) different nutrients.
• Add fruit to breakfast cereals or porridge, and vegetables to stews, soups, and rice dishes.

3. Alcohol and your blood pressure

• Drinking too much alcohol can raise your blood pressure
• Have no more than 14 units a week and spread it out over a few days.
• Try alcohol-free days and don’t drink too much at once.
• Use smaller glasses, choose low-alcohol drinks, and drink water between alcoholic drinks.
• 1 unit = half a pint of beer or a small glass (125ml) of wine.

 

4. Cut down on saturated fat and sugar

• East lean meat, grill instead of fry and have fewer creamy or fried dishes
• Cut down on pastries, cakes, fried dumplings, coconut oil, butter, condensed milk, and snacks.
• Use healthier oils like olive, rapeseed, or sunflower oil.

5. Balance your diet and include,

Starchy carbohydrates

Choose wholegrain and high-fibre options like brown rice, wholemeal bread, oats, or wholewheat pasta. These help with digestion, keep you full, and these foods are good for your heart.

Dairy and alternatives

• Include milk, yogurt, cheese or plant-based drinks like oat, almond or soya milk
• Choose low-fat and low-sugar options
• Swap full-fat milk for semi-skimmed or 1% milk
• Cheese can be high in salt and fat - use small amounts and choose reduced-fat types
• Choose low-fat and low-sugar versions when possible
• Swap full-fat milk for semi-skimmed or 1% fat milk
• Cheese can be high in salt and fat - use smaller amounts and choose reduced-fat varieties

Beans, pulses, fish, eggs and meat.

• These foods give you protein, vitamins and minerals
• Beans and pulses (like chickpeas and lentils) are low in fat and high in fibre. Add them to soups and stews
• Try to eat two portions of fish each week. Include one oily fish like mackerel or sardines
• Choose lean meats. Trim the fat and eat less processed meat (like sausages, bacon, salt beef)
• Eggs are a healthy, low-cost protein - boil or poach instead of frying

Oils and spreads

• Fats are okay in small amounts but choose the right kind
• Use olive, rapeseed or sunflower oil instead of butter, ghee or coconut oil
• Even healthy oils have lots of calories, so use a little

Foods high in fat, salt, and sugar

• These include snacks, fried food, takeaways, sweets and sugary drinks
• Try not to eat these every day
• Small swaps help - such as grilled chicken instead of fried chicken

Hydration

• Drink six to eight glasses of fluid a day
• Water is best
• Tea, coffee and low-fat milk also count if they are sugar-free
• Keep fruit juice and smoothies to just 150ml a day - they have lots of sugar

Additional information on healthy eating.

Blood Pressure UK has a helpful guide about food, drink and blood pressure. It includes tips for eating less salt, drinking less alcohol and getting the best from fruit and vegetables. See the healthy eating and blood pressure booklet : and the translated blood pressure information  on the Blood Pressure UK website.

The British Heart Foundation also has an Eat Well Guide and advice about balanced diets. You can find this in different languages and as audio on their website using this link.