A diet rich in fruits and vegetables and low fat or fat-free dairy foods and moderate or low in sodium lowers blood pressure in people with hypertension.

Try to get five daily portions

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 If you have high blood pressure, foods high in calcium, potassium, magnesium, vitamin C, and omega-3 fatty acids are all very valuable.

Calcium appears to have a blood pressure-reducing effect. Foods high in calcium are fresh cheese, milk, cream, yoghurt, cabbage, broccoli, dry beans, salmon, soyabeans.

Potassium helps maintain blood pressure levels. Clinical studies have indicated that consuming food high in potassium helps lower blood pressure. Vegetables high in potassium are potatoes, tomatoes, beets, Brussels sprouts, avocados, and oranges.

Magnesium has the effect of relaxing the blood vessels and allows the blood to flow easier. Foods high in magnesium are chocolate (though not to excess!), avocados, spinach, almonds, sunflower seed, and barley.

Vitamin C seems to be expanding blood vessels and constricted arteries, consequently helping to lower blood pressure. Red cabbage, red bell peppers, citrus fruits (mandarins, oranges, etc), kiwis, strawberries and potatoes all are rich in vitamin C.

Omega-3 fatty acids present in fish, especially salmon, tuna fish and trout, help the circulation. The presence of these good fats makes blood unlikely to clump and form clots that may cause heart attacks.

Flaxseed oil seems to be inhibiting the inflammation that causes artery plaque and poor circulation, thus helping against high blood pressure.

Garlic has been the subject of several clinical studies and its ability to drastically lower blood pressure has been demonstrated

Bananas, a recent study has shown that eating two bananas a day has a positive and measurable effect in reducing blood pressure.

Aspirin know since the 5^th century BC the analgesic and anti inflammatory effects of aspirin have been exploited for generations. Recent studies have show that a small daily regular dose of aspirin has a beneficial affect on cardiovascular health, so much so that it may now be included in a prescribed routine by your doctor. To the great annoyance of the large pharmaceutical companies – none of them owns the patent to aspirin –if they did then, with its proven hypertensive benefits, it would only be available on prescription, and they would earn money on each prescription written out. Makes you cry for them doesn’t it?

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 Salt, ordinary table salt, which finds its way into many processed foods is linked with high blood pressure and must be reduced. You need to be aware that some foods contain hidden salt but nowadays most food packaging and labeling is quite informative and after a while you should be able, whilst shopping, to check the amount of salt in the foods you buy

Smoking

The connection between smoking and heart disease is now proven, the key to giving it up is to do so slowly rather than try cold turkey. Nicotine patches can also help seek adice from your chemist.

THE JURY’S OUT

 Alcohol, now this is a tricky one. There is a direct and proven link between alcohol abuse and hypertension, does this mean you have to cut it our altogether/ Well no because notice I said abuse and not an optimal level – so what is an optimal level? Well it’s been proven again that a small amount of alcohol is actually beneficial in reducing high blood pressure and risk of cardiovascular disease. This amount is generally considered to be two units a day red wine antioxidants is also supposed to be good. So if one glasses of red wine is good the three glasses are three times as good right? Wrong – the arithmetic doesn’t work like that though after the first glass you might be tempted to thing so.

 Will power is the key, try to keep under maximum recommended weekly limit, and don’t hoard units for the next day, drink

 Coffee