Manage your blood pressure

Blood pressure is the measure of the force of blood pushing against the walls of your arteries. It is one of the most important indicators of your overall health, and it can be a sign of potential problems if it is too high or too low.


A healthy blood pressure level should be between 90/60 and 120/80 mmHg. If your blood pressure is consistently above or below that range, you may need to make lifestyle changes or take supplements to help keep it in check. 

High blood pressure is a major health risk that can lead to serious medical conditions such as stroke, heart attack and kidney failure. To reduce your risk of developing these conditions, it is important to take steps to lower your blood pressure.

Supplements and dietary changes are two ways of doing this. They can help to reduce the amount of sodium and cholesterol in the body, as well as providing essential vitamins and minerals that can help keep the body healthy. In this article, we will look at some methods that may be able to help reduce blood pressure levels.

Reducing stress can play a huge role in bringing high blood pressure down. If we are constantly stressed our sympathetic nervous system is overstimulated and this constricts blood vessels causing higher blood pressure. Keeping calm, attending relaxation classes or mindfulness, yoga or other calming activities can really help.

Monitoring our weight is very important. A rise in blood pressure can be associated with weight gain. Manage your portion sizes and snacks and introduce or adjust exercise. Walking is an easy way to introduce exercise. It can be fitted into even busy days. Walk to the shops, around the block, walk children to school, avoid taking lifts are some easy ways to make changes.

Watching alcohol intake is also important.  

Stop smoking. 

Reduce caffeine intake eg. Coffee, tea, chocolate, energy drinks etc. 

Vitamin C supplementation has been particularly successful in clinical trials, in reducing blood pressure. It appears to have a diuretic and angiotensin effect which in turn settles adrenal stress.   

Sunlight exposure can help manage blood pressure. Sunlight stimulates nitric oxide production, and this helps relax the blood vessels, reducing blood pressure.

A good night’s sleep is extremely valuable and helps reduce blood pressure. Try to get at least seven hours of sleep. Try to be calm and peaceful when you go to bed and avoid using screens beforehand.

Eat oily fish such as salmon, mackerel, or pilchards twice a week. If high blood pressure is diagnosed, considering Essential Fatty Acid supplementation is worthwhile as doses higher than the two weekly fish portions could be beneficial. If you do not like fish or need advice with regards to supplementation dosage, speak to a nutritionist for guidance.  

Reduce salt intake as salt can increase water retention which in turn can increase blood pressure.

Reduce processed foods as these often contain high sodium levels (see above).  

Eat plenty of vegetables as these help increase your intake of dietary fibre, nitrates (found in beetroot and dark leaf vegetables) and magnesium.

A simple ‘rule of thumb’ is to eat a varied whole-food diet, exercise regularly and avoid the vices such as smoking and alcohol.

Medication taken for elevated blood pressure can cause nutritional deficiencies.  Examining symptom history and, in some cases, blood tests can ascertain where these deficiencies lie and dietary changes/supplementation introduced to counteract these deficiencies.

Always seek a health professional's guidance in order to introduce the correct nutraceuticals.

The views expressed in this article are those of the author. All articles published on Nutritionist Resource are reviewed by our editorial team.

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Faversham ME13 & Folkestone CT19
Written by Victoria Shorland, Nutritionist, Allergy Testing, Phlebotomist, Faversham, Kent
Faversham ME13 & Folkestone CT19

Victoria Shorland runs The Therapy Clinic Rooms from Faversham, Kent. The clinic offers integrated services:

Blood Testing.
Food intolerance testing available with instant results.
Specialist IBS/IBD clinic.
Candida/FODMAP clinic.
Consultant Nutritionist clinic.

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