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High Blood Pressure


It is very likely that a wellness, weight-loss or detoxification program will help you to reduce your blood pressure and enhance your health and vitality. So call Christine at Restore Nutrition to discuss a program to suit you or book online.

High blood pressure increases the chance of stroke and heart failure. Dietary and lifestyle changes are often all that is needed to reduce blood pressure and the chances of developing further complications.

General nutritional advice

  1. Water intake 2-3 litres per day
  2. Decrease salt and sugar intake
  3. Adjust Carbohydrate intake by reducing or eliminating refined carbohydrate foods and increasing your intake of wholegrains. Consumption of oats are beneficial as they are high in soluble fibre.
  4. Proteins should include lean cuts of meat, fermented soy protein and fresh fish.
  5. Increase fruit and vegetable intake (2 serves of fruit and 5 serves of vegetables/day)
  6. Garlic, onions, celery, mushrooms, tomatoes, olive oil and ginger are beneficial for blood pressure control.
  7. Increase fibre consumption.
  8. Reduce tea, coffee and alcohol; caffeine < 100mg/day; alcohol < 20gms/day.
  9. Fish oil supplementation or fish intake should be increased for their anti-inflammatory action. (NB: only buy high quality fish oil that is free of contaminants and high in the active ingredients of EPA and DHA).
  10. Avoid trans fats found in refined foods such as biscuits and cakes. Also check your margarine and vegetable oils are free of trans fats.
  11. Add the following foods to your diet: raw almonds, raw walnuts, raw hazelnuts, avocado, tuna, salmon, sardines, broccoli, blackcurrants, celery, citrus fruits, parsley, onions, mung beans and apricots to increase the intake of important nutrients such as potassium, magnesium, calcium, zinc and vitamin C.
  12. Increase aerobic exercise – swimming, walking, dancing etc.
  13. Weight loss.
  14. Avoid all fried foods (chips, burger, chicken nuggets etc).
  15. Reduce stress with relaxation, taking time for yourself or a yoga class.