High blood pressure is known as the silent killer. Even when it is unacceptably high there are often no symptoms. It can lead to heart disease and stroke. Prescription drugs are often advised by the GP but studies suggest that lifestyle changes and supplementation may sometimes be viable alternatives to mainstream medication. However, you should not discontinue your medication without prior consent from your doctor.

If you have high blood pressure, it is important to watch your weight as excess body fat can place additional pressure on the veins and arteries. Follow a low glycaemic diet that is high in fruit and vegetables, low in refined/sugary carbohydrates and low in saturated fats. Follow a regular exercise programme and ensure that you find plenty of time for rest and relaxation, this is particularly important if you lead a busy and stressful lifestyle.

Increase “good” fats in the diet. These should come from nuts and seeds, avocados, olive oil, and oily fish. Oily fish such as salmon, sardines, and tuna contain omega three fatty acids that help to lower blood pressure and help to thin the blood thus preventing clotting which can lead to strokes. Consider a fish oil supplement of around 1000mg – 3000mg per day. If you are a vegan you can take flax seed oil (also known as linseed) which is also high in omega three fatty acids.

Increase potassium rich foods and avoid salt (sodium). A diet that is low in potassium and high in sodium is linked to hypertension. Potassium is found in fruit and vegetables and is especially rich in bananas, beetroot, butter beans, cabbage, dates, figs, grapes, nuts and seeds, potatoes, legumes and sea vegetables – dulse etc. Do not eat too many ripe bananas or dried dates if you are trying to lose weight or if you are diabetic because they are high in sugar. It is important to eliminate sodium from the diet as this interferes with the sodium/potassium ratio. Note that salt is added to many processed foods, especially low fat foods because it enhances flavour. Even healthy foods such as breakfast cereals can be high in salt. To avoid this problem ensure that your diet is as natural and unrefined as possible.

Calcium and magnesium may help to lower blood pressure. Calcium is involved in muscle contraction and is good for the heart. Magnesium relaxes muscles that control blood vessels and helps blood flow more freely. Consider supplementation of 1000mg calcium and 400mg magnesium per day.

Vitamin C may also be of benefit as it helps lower blood pressure by widening blood vessels. Consider 500mg twice per day.

Eat plenty of garlic, this thins the blood and helps with circulation.