High Blood Pressure: How Nutrition Can Help You Take Control

High blood pressure, or hypertension, is a major risk factor for heart disease, stroke, and kidney problems. In the UK, around 30% of adults have raised blood pressure, yet many remain unaware of it (BHF, 2025).

As a Nutritional Therapist, I work with clients to identify the specific dietary and lifestyle factors that influence blood pressure — and how small, targeted changes can make a real difference.

Understanding Blood Pressure

Blood pressure measures the force of blood against the walls of your arteries. It is recorded as two numbers:

• Systolic pressure (top number) – the pressure when your heart beats

• Diastolic pressure (bottom number) – the pressure when your heart rests between beats

Normal: below 120/80 mmHgElevated/At risk: 120–139/80–89 mmHgHigh (Hypertension): consistently 140/90 mmHg or above

Regular measurement is the only way to know your numbers. Adults with readings consistently above 135/85 mmHg should consider dietary and lifestyle interventions.

Foods That Can Raise Blood Pressure

Even seemingly healthy or convenient foods can contribute to raised blood pressure:

• Processed and packaged foods – ready meals, sandwiches, crisps. Hidden sodium is the main culprit. Around 75% of dietary sodium in the UK comes from processed foods (Action on Salt UK, 2024).

• Cured and processed meats – bacon, ham, and sausages. High sodium and preservatives can impair vascular function.

• Pre-packaged snacks and baked goods – biscuits, crackers, and pastries. Hidden salt and unhealthy fats contribute to arterial stiffness.

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Tip: Always read labels and favour fresh, whole foods over ultra-processed options.

Nutrients That Support Healthy Blood Pressure

Certain nutrients have strong evidence for lowering blood pressure:

1. Potassium – Found in bananas, sweet potatoes, spinach, and other vegetables. Helps counteract sodium and relax blood vessels.

2. Magnesium – Present in nuts, seeds, dark chocolate, and leafy greens. Supports vascular tone and can reduce systolic blood pressure by 2–4 mmHg (Cochrane Review, 2022).

3. Dietary Nitrates (Nitric Oxide Boosters) – Beetroot, rocket, and spinach. Convert to nitric oxide, which relaxes arteries. Beetroot juice can lower systolic blood pressure by 4–10 mmHg in hypertensive adults (British Journal of Nutrition, 2021).

Tip: Incorporate a variety of vegetables daily, focusing on steamed or lightly cooked options to retain nutrients.

Lifestyle Strategies That Complement Nutrition

• Physical activity: Aim for at least 30 minutes of brisk walking or cycling most days to improve vascular flexibility.

• Weight management: Even modest weight loss can lower blood pressure significantly.

• Stress management: Mindfulness, breathing exercises, and adequate sleep reduce sympathetic nervous system activation, which can raise blood pressure.

• Alcohol moderation: Follow UK guidelines to avoid excess intake.

Practical Steps to Take Now

1. Measure your blood pressure regularly to understand your numbers.

2. Reduce hidden sodium – read labels, limit processed foods, and swap cured meats for lean protein.

3. Increase potassium, magnesium, and nitrates – focus on steamed vegetables, leafy greens, beetroot, nuts, and seeds.

4. Incorporate daily movement – even brisk walks or cycling make a measurable difference.

5. Review lifestyle factors – stress management, sleep quality, and alcohol consumption all matter.

   
   

Take Control of Your Health

High blood pressure doesn’t have to be inevitable. By making targeted nutritional and lifestyle changes, you can reduce your risk of cardiovascular disease and improve overall wellbeing.

If you want personalised advice and a tailored plan to manage blood pressure through nutrition, I can help you create a practical strategy that fits your lifestyle and health goals.