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Eat to Beat High Blood Pressure: A Simple Guide to Lowering Blood Pressure Naturally
How diet affects blood pressure, the foods and nutrients that help (and the ones to limit), and simple changes you can start today.
Recipes to Reduce Blood Pressure
Heart-friendly breakfasts, lunches, dinners and snacks, plus a ready-made shopping list.
Written by a dietitian. Evidence-based, easy to follow, and free.
Nutrition and blood pressure: common questions
Our blood pressure guide introduces the DASH eating pattern and practical ways to reduce sodium. Pair the information with meal ideas that suit your preferences and your healthcare plan.
Can eating less salt help blood pressure?
Reducing salt can help lower blood pressure. Packaged foods can contribute substantial sodium, so compare labels and use herbs, spices or lemon to flavour home-cooked meals.
What is the DASH eating pattern?
DASH stands for Dietary Approaches to Stop Hypertension. It emphasises vegetables, fruit, wholegrains, legumes and other nutritious foods, with less sodium.
Should everyone increase potassium or use a salt substitute?
No. Potassium advice needs to account for kidney function and medicines. Ask your healthcare team before using potassium supplements or potassium-based salt substitutes.
How do I access the free resources?
Enter your name and email in the form above to access the resources. Use the guide for practical education and the recipes for everyday meal ideas.
Further reading: Heart Foundation: salt and heart health.
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