Patient Information Leaflet: Foods to Prevent and Manage High Blood Pressure (Hypertension)
Kensington Medical Centre – Belfast

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What Is High Blood Pressure?

High blood pressure, also called hypertension, means your heart is working harder than normal to pump blood. Over time, it can increase your risk of heart disease, stroke, and kidney problems.

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How Can Food Help?

What you eat has a big impact on your blood pressure. A heart-healthy diet can help prevent high blood pressure or lower it if you already have it.

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Best Foods for Blood Pressure

1. Fruits and Vegetables
High in potassium, fibre, and antioxidants – all good for blood pressure.
Examples: bananas, berries, oranges, spinach, broccoli, sweet potatoes

2. Wholegrains
Help lower cholesterol and blood pressure.
Examples: oats, wholegrain bread, brown rice, quinoa

3. Low-Fat Dairy
Provides calcium and protein without too much saturated fat.
Examples: low-fat milk, yoghurt, cheese

4. Lean Protein
Supports heart health.
Examples: skinless chicken, turkey, fish, beans, lentils

5. Oily Fish
Rich in omega-3 fats, which help lower blood pressure.
Examples: salmon, mackerel, anchovies, sardines, herring  (aim for 1–2 portions per week)

6. Nuts and Seeds
Provide healthy fats and magnesium.
Examples: almonds, walnuts, sunflower seeds (unsalted)

7. Herbs and Spices
Add flavour without salt.
Examples: garlic, basil, oregano, cumin, lemon juice

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Foods to Limit or Avoid
• Salt (sodium): Too much salt raises blood pressure.
• Try to stay under 6g of salt per day (about 1 teaspoon).
• Watch out for hidden salt in ready meals, bread, sauces, and snacks.
• Processed and Fried Foods: Often high in salt, fat, and sugar.
• Cut back on crisps, takeaways, sausages, and cured meats.
• Alcohol: Too much alcohol raises blood pressure.
• Limit to 14 units per week, spread over several days.
• Sugary Foods and Drinks: Can lead to weight gain and affect heart health.

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Helpful Tips
• Read food labels and choose lower-salt options
• Cook from scratch more often
• Use herbs, spices, and lemon to flavour food
• Eat smaller portions and aim for a healthy weight
• Stay active (aim for at least 150 minutes of moderate activity per week)
• Don’t smoke

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The DASH Diet

The DASH diet (Dietary Approaches to Stop Hypertension) is proven to lower blood pressure. It focuses on:
• Lots of fruits and vegetables
• Wholegrains
• Lean proteins
• Low-fat dairy
• Less salt, red meat, and sugary foods

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When to See a Doctor

Speak to your GP if you:
• Have high blood pressure or a family history of it
• Are unsure what foods are right for you
• Want to check your blood pressure
• Need help managing your diet or medications

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For more information, visit www.nhs.uk/conditions/high-blood-pressure-hypertension

This leaflet is for general information only. Please speak to your healthcare provider for advice specific to you.

Medical Disclaimer

The dietary advice and information provided in this leaflet are for general guidance and educational purposes only. They are not intended to replace personalised advice, diagnosis, or treatment from a qualified healthcare professional.

If you have a medical condition, are taking medication, are pregnant or breastfeeding, or have specific dietary needs or food allergies, you should consult your GP, dietitian, or another healthcare provider before making significant changes to your diet.

Following general dietary recommendations without proper medical supervision may not be suitable for everyone and could result in unintended health effects. Always seek individualised medical advice for your personal health circumstances.