Six practical diet changes — potassium, fibre, omega-3s and less salt — that help keep blood pressure in range.
Managing high blood pressure starts on your plate. Small, steady changes to everyday meals can lower readings as effectively as some medications — and they stack with your prescription, not against it.
1. Leafy greens and potassium
Spinach, kale and Swiss chard are rich in potassium, which helps your kidneys flush excess sodium.
2. Berries and oats
Blueberries and strawberries contain flavonoids linked to healthier arteries; oats add soluble fibre that supports cholesterol.
3. Fatty fish
Salmon and mackerel bring omega-3s that ease inflammation in blood vessels — two servings a week is the goal.
4. Garlic, beans and yoghurt
Each supports healthy pressure in its own way: garlic relaxes vessels, beans add fibre and magnesium, and low-fat yoghurt adds calcium.
5. Less salt, more flavour
Season with herbs, lemon and spices instead of the salt shaker, and check labels — bread and soups hide most of our sodium.
6. Keep taking your medicine
Diet supports your prescription; it does not replace it. Never stop blood-pressure medication without your doctor, and ask your Kelpwick pharmacist before adding potassium supplements.
Need this explained?
Our pharmacists answer health questions every day — free, with any order or none at all.