High Blood Pressure

Elevated blood pressure is a major risk factor for a heart attack or stroke.  A normal blood pressure reading for an adult is 120/80.   

WHAT CAUSES HIGH BLOOD PRESSURE?

Although there are many contributors to high blood pressure, researchers name two main culprits: poor diet and lifestyle factors.  

Please contact ...Read more your health care practitioner if you have any concerns over high blood pressure.  The implications of untreated high blood pressure are serious.


The Western diet is blamed for a high rate of hypertension (high blood pressure).  Other causes could be smoking, alcohol intake, lack of exercise and stress.  Some of the dietary factors include – obesity, high sodium-to-potassium ratio, low fibre intake, high saturated fat and low essential fatty acid intake and a diet low in calcium, magnesium and Vitamin C.  

Anti high blood pressure diet –

•    Follow a low-fat diet – Reduce your intake of saturated fats and increase your intake of omega 3 essential fatty acids.  These can be found in oily fish such as mackerel, sardines, herring, kippers, salmon and anchovies. Non-fish sources are from nuts and seeds.
•    Increase your intake of potassium, magnesium and calcium by including more plant foods in your meals – especially dark green leafy vegetables.
•    Reduce your intake of salt – Watch out for the salt content in ready meals and processed foods as well as the salt you add to your food.
•    Restrict your consumption of refined sugars.
•    Reduce your intake of alcohol
•    Exercise
•    Eat a healthy nutrient-dense diet


What you eat has a powerful influence on your blood pressure as well as almost every other aspect of your health.  Certain nutrients promote health blood pressure and certain nutritional deficiencies can contribute to hypertension.

High salt intake can contribute to high blood pressure so try eating more potassium-rich foods to reverse the ratio – try bananas, oranges, beans and potatoes.  Magnesium in another vital nutrient for blood pressure.  Consider supplementation and increasing your intake of magnesium rich foods such as almonds, kidney beans, oats, fish and rice.  Garlic and onions are also important foods for lowering blood pressure.  They can be used liberally in the diet and supplemented.  Other nutrients thought to be beneficial are Vitamin C, Co Q10 and Valerian. Hawthorn is a herb that has been shown to widen the blood vessels thereby helping reduce blood pressure.