High Blood Pressure


It is somewhat alarming to hear that at least 30% of Australian adults have high blood pressure. High blood pressure is related to an increased risk of heart disease and stroke but unfortunately is so common that it is often not taken as seriously as it should be when it comes to instilling lifestyle habits that are known to help reduce it. 

So, if you know that you have a genetic risk of having high blood pressure, or already take medication to help keep it under control, it may also be worth considering if there is any dietary changes you can make that may also help to reduce it further.

For many, losing excessive body fat can be one of the most powerful steps you can take to help reduce blood pressure. Even as small a loss as 1-2kg can positively impact blood pressure levels. Simple ways to shift a couple of kg include halving the size of your dinner, limiting alcohol to just once or twice each week and/or walking for at least 1 hour each day.

The next dietary area known to positively influence blood pressure is to increase the quantity of fresh fruits and vegetables that you are eating. Ideally those with high blood pressure will eat up to ten serves of brightly coloured fresh fruits and vegetables each and every day. Not only does this amount of fresh produce help to keep you full so you eat fewer kilojoules, but the high nutrient content of fresh fruits and vegetables also helps to indirectly manage blood pressure.

Limiting as many high salt foods in your diet is also crucial for one aiming to lower blood pressure. Added salt should be completely avoided as should processed foods that are exceptionally high in salt including smoked fish, packet noodles, Asian sauces, tinned fish, processed meats and fried pizza and other popular fast food choices. Remember, the less salt you get used to in your food, the less you will be looking for. Ideally we need to consume < 2000mg of sodium each day. 

Finally, making sure that your diet contains oily fish such as fresh salmon, sardines, snapper or tuna in addition to 2-3 fish oil capsules will also give you a nice dose of the long chain omega 3 fats. Of all the dietary evidence available that links dietary changes to reduced blood pressure, a high intake of omega 3 fats is some of the strongest. 

 1 teaspoon salt  2000mg
 Sausage  650mg
 Salami  450mg
 Bacon Rasher  650mg
 Stock cube  700mg
 Doner kebab  1200mg
 Hamburger  1000mg
 1/4 pizza  1500mg
 Cup of soup  700mg
 1/2 cup baked beans  600mg
 Potato chips  450mg
 Garlic Bread  470mg
 Parmesan Cheese  410mg
 Slice of deli meat  300mg
 Soy sauce 1 tsp  400mg
 1 stock cube  700mg
 Olives (4)  500mg
 Quiche  600mg
 Smoked fish  1200mg
 Meat pie  450mg
 2min noodles  600mg
 Canned tomatoes  800mg
 Frozen meal  700mg
 Chinese takeaway  1000mg
 Battered fish  400mg
 Canned spaghetti  500mg


Susie Burrell

Please note: This blog aims to supply user-friendly nutrition information for busy people without comprising on food taste and quality but should be used as a guide only and not in place of advice from your own dietitian or medical specialist. For further information on this topic, please consult your health professional. The content of this blog, including attachments, may be privileged and confidential. Any un-authorised use of this content is expressly prohibited. Any views that are expressed in this message are those of the individual sender, except where the sender expressly, and with authority, states them to be the views of Susie Burrell Pty Ltd.
Tags: Healthy Tips
Category: Nutrition

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