Hypertension Diet Guide

High blood pressure — a major risk factor for heart disease and stroke, often managed effectively through diet.

⚕️ Medical disclaimer: This guide provides general nutritional information and is not a substitute for personalised medical advice. Always consult your healthcare team before making significant dietary changes.

✓ What to Eat

✓ Leafy greens

High in potassium, which helps balance sodium levels

✓ Berries

Rich in antioxidants that support healthy blood vessel function

✓ Oats

Soluble fibre supports healthy blood pressure

✓ Beetroot

Contains nitrates that may help relax blood vessels

✗ What to Avoid

✗ Processed & salty foods

Excess sodium directly raises blood pressure

✗ Ready meals

Often contain hidden, very high sodium levels

✗ Excess alcohol

Raises blood pressure when consumed regularly in large amounts

Practical Tips

💡 Follow a DASH-style eating pattern

Specifically designed and clinically proven to lower blood pressure

💡 Read sodium labels carefully

Aim for under 6g salt per day — most comes from processed food, not the salt shaker

💡 Limit caffeine if sensitive

Can cause temporary blood pressure spikes in some people

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