Can I really improve by high blood pressure through diet and lifestyle?




Hypertension is essentially high blood pressure and is one of the most common conditions seen in the dietetic industry. It can be brought on by a multitude of factors including poor diet choices, stress and medical condition history. If left untreated it may lead to heart attack, stoke, Coronary Heart Disease, kidney disease or kidney failure.


Our blood pressure is very sensitive to dietary and lifestyle changes and can infect be reduced in a matter of 1-2 weeks.


So how can we reduce these potential risks?

  • Limit smoking and alcohol consumption
  • Reduce foods which are high in sodium such as processed meats like ham or salami, condiments, snack foods like chips or pretzels and some pre-made meals and canned soups.
  • Avoid adding salt to cooking and at the table, flavour naturally with onion, garlic, herbs and spices.
  • Watch the sauces, these can be a hidden source of salt – look at the labels and choose sauces with < 400 mg sodium per 100g.
  • Avoid foods high in sugar, saturated fats, trans fats or foods which are highly processed. About 75% of our sodium intake is hidden in processed packaged foods, eating more fresh, home cooked foods will naturally lower your intake of sodium.


Include foods into your diet such as:

  • Foods high in antioxidants for example citrus, berries, carrots, tomatoes
  • Magnesium rich foods such as beans, lentils, broccoli can prevent congestion of the blood vessels
  • Heart healthy fat sources such as oily fish and seeds like Chia seeds or Pumpkin seeds and Greek yogurt
  • Natural nitrate sources such as beetroot, spinach, and celery. Nitrate rich foods can help dilate blood vessels allowing healthy blood flow.


Those with Hypertension should incorporate physical activity into their day-to-day lifestyles, this can be inclusive of:

  • Walking
  • Swimming
  • Jogging
  • Cycling
  • Weighted and body weight exercise
  • Yoga or meditation

Physical activity can also be used as preventative measures. They don’t have to be a chore, make them fun! Walk and jog with friends, swim at the local beach or join a club! It’s the small daily changes that make all the difference!


Speaking to one of our practicing dietitians can help take the stress out of managing this condition, if you have any queries related to Hypertension please book an appointment with us online at or call 08 9494 3790 today!