Art of Diet

Diet for High Blood Pressure

By Ms H  Judit Hadnagy

Your diet has a great effect on your body functions example -heart and blood pressure. If you have a high blood pressure a “healthy blood pressure diet “ is very essential. This blood pressure friendly eating habits can reduce the number (this is your aim) and further on may help to avoid medicine altogether.

Eating less salt: The healthy daily amount of salt is 6g/day. Salt makes your body retain water. If you eat too much, the extra water stored in your body raises your blood pressure. Most of the salt we eat is hidden in processed food like bread, cereals and biscuits. Don’t add salt when cooking use herbs for extra flavour. Instead of sodium salt use “lo salt”. Avoid processed foods like ketchup, mustard. Smoked fish example contains high level of salt. Always read the label!

Eat more fruits and vegetables – 7 portions /day- Fruit and vegetables are full of vitamins, minerals and fibre to keep your body in good condition. They also contain potassium, which helps to balance out the negative effects of salt. Try to eat fresh raw fruits and vegetables.

Avoid eating too much saturated fat, as this will raise your cholesterol. It is usually found in red meats, butter, palm oil or ghee. In contrast, polyunsaturated fats and monounsaturated fats will help to lower your cholesterol level. They can be found in olive oil, rapeseed oil or sunflower oil. Avoid eating sugar and sugary food. 

Alcohol is not good for high blood pressure. Keep to the recommended limits this will helpto keep your blood pressure down. The current recommended limits are 21 units of alcohol a week for men, and 14 units a week for women.

Drink	Units of Alcohol
Single measure of spirits (25ml)	1 unit of alcohol
Pint of normal-strength beer	2 units of alcohol
Medium glass of wine (175ml)	2 units of alcohol
Large glass of wine (250ml)	3 units of alcohol
Pint of strong beer	4 units of alcohol