How to manage blood pressure

Blood pressure and Diet

This fact sheet will tell you about what high blood pressure is, the risks that having high blood pressure has for your health, and the changes you can make to your diet and lifestyle to help you lower your blood pressure.

What is blood pressure?

Blood pressure is the amount of force your blood puts on your blood vessels when pumped throughout your body by your heart. The more force that is being placed on your blood vessels, the harder your heart is working to pump blood around your body.

If the pressure in your blood vessels is consistently higher than normal, you have high blood pressure, also known as hypertension. If this is left untreated, it will increase the risk of your risk of heart attacks and stroke as well as kidney, limb, eye and brain damage.

High blood pressure is often termed the ‘silent killer’ as it shows no symptoms and therefore may go undetected for a long period of time while increasing your risk of heart disease and stroke. This is why it is vital to get your blood pressure checked regularly. You can get this checked by your GP during a consultation, or alternatively, many pharmacies in Ireland offer free blood pressure checks. The HSE advises to have your blood pressure checked at least once every 5 years if you’re 18 to 39 years and are healthy with no family history of high blood pressure. If you are 40 years or older you should have your blood pressure checked once per year.

How can I lower my blood pressure with diet?

1. Eat a healthy balanced diet that includes foods high in potassium, magnesium, calcium and fibre will help to lower blood pressure.

Fruit and vegetables are rich in potassium, magnesium and fibre. Aim to eat at least 5 to 7 portions per day. Fresh, frozen, dried, juiced and canned all count.

Dairy foods are good sources of calcium. Choose lower fat versions such as semi-skimmed milk, low-fat yoghurts and low-fat cheese. Include three servings per day.

Wholegrain foods like wholegrain breakfast cereals and breads, brown pasta, rice
and oats are high in fibre, potassium
and magnesium.

Oily fish are rich in omega-3 fatty acids, which have been shown to have some
effect on reducing blood pressure. Aim for
at least one portion of something like salmon, sardines, mackerel or trout per week.

Dietary supplements such as calcium, magnesium and potassium are not recommended for reducing blood pressure, as consuming more than you need can be harmful. Talk to your doctor or dietitian if you are thinking about taking a supplement.

2. Limit your salt intake

A very small amount of sodium, which is found in salt is essential to your health. However eating too much salt can cause high blood pressure due to its sodium content. Sodium

is present in all types of salt including sea
salt, flakes, crystals and flavoured salt. Adults should consume no more than 6g of salt (about 1 teaspoon), which is equal to about 2.4g of sodium per day. Remember that this is the maximum amount that you should consume each day to avoid high blood pressure, not a target amount to be achieved for your health.

The average Irish adult consumes about 10g
of salt per day, which is nearly double the maximum recommended amount. The majority of this comes from processed and packaged foods high in salt, so trying to reduce how much of these foods you eat will help. Cutting down on how often you eat in restaurants or get a takeaway, and the amount of salt you add to food during cooking or at the table are also important steps that can reduce your salt intake. Some people might opt for a salt substitute, made from potassium chloride. These can be useful for eating less sodium, but it won’t help reduce your fondness for a salty taste. They

are also not suitable for everyone, for example those with kidney problems, heart failure and if you take certain blood pressure-lowering medication. Check with your doctor before using them.

3. Maintain a healthy weight

Living with overweight or obesity is closely linked with developing high blood pressure, especially if you carry excess weight around your waist. Watching your portion sizes of food

and engaging in regular physical activity may help you maintain or even lose weight. If you are living with overweight or obesity, losing even as little as 5-10% of your starting weight will help. Managing weight is not easy. Some things that affect your weight are beyond your control. Please contact your healthcare provider to ensure you are receiving the best support and guidance for you.

4. Be physically active

Exercise is one of the most important things you can do to help keep your heart healthy and reduce your blood pressure. It does this by by strengthening your heart, keeping your blood vessels working efficiently and helping you maintain a healthy weight. Aim to undertake at least 150 min/week of moderate intensity or 75 min/week vigorous intensity aerobic exercise such as brisk walking, jogging, cycling, or swimming. This can be broken up into smaller segments of 10-15 minutes. Incorporating resistance training 2-3 times a week, such as lifting weights or bodyweight exercises like push ups or squats in combination with aerobic exercise will provide the most benefits for your heart health and overall health. Additionally,
it is important to move your body as much as you can throughout the day, as long periods of sitting or lying down increase your risk of heart disease and stroke even if you are physically active. Simple things such as going for a walk during your lunch break at work can make a big difference. Remember to check first with your doctor if you have heart problems or are new to exercise.

5. Avoid or Quit smoking

Cigarette smoke damages the lining of your blood vessels, promoting the build-up of hard plaque in your arteries and causing them to narrow. This can cause high blood pressure and greatly increases your risk of heart disease and stroke.

6. Limit how much alcohol you consume

Drinking too much alcohol is known to increase blood pressure. There is no completely safe level of drinking. Regularly having more than 4 alcoholic drinks in a sitting can have a lasting effect on your health. If you drink alcohol, it is important to keep within the guidelines to lower your risk.

• For Women:
  Less than 11 standard drinks per week

• For Men:
  Less than 17 standard drinks per week

• Alcohol-Free Days:
  Have at least 2 to 3 alcohol-free days each week.
• One-Sitting Limit:
  Less than 11 standard drinks per week

7. Tea, coffee and soft drinks

Caffeine is a natural stimulant found in tea, coffee and chocolate. It is often also added to other products such as energy drinks and cola soft drinks. For most healthy adults, consuming up to 400mg of caffeine daily (about four cups
of coffee) is generally considered safe and has been linked to a reduced risk of heart disease. However, some people are more sensitive to caffeine than others, and, for some, it can trigger heart palpitations (a feeling that your heart is pounding). If this is the case for you, then it would be sensible to minimise your caffeine intake. We should minimise our intake of soft drinks as regular consumption of these is linked to a higher risk of cardiovascular disease.

Key take home points:

• Eating a diet rich in minerals, fibre and omega-3s is important to protect your heart health and reduce blood pressure
• Make some changes to your diet to reduce your salt intake
• Limit alcohol consumption and avoid smoking
• Maintaining a healthy weight and being physically active will help to lower blood pressure
• Chronic stress is linked to behaviours such as overeating, eating too much salt and drinking too much alcohol. Managing your stress levels can help you maintain a healthy lifestyle long-term, which will benefit your heart health and blood pressure

 Blood Pressure and Diet Fact Sheet668.47 KB

Created by the Cardiology Interest Group of the Irish Nutrition & Dietetic Institute. September 2025

© 2025 Irish Nutrition and Dietetics Institute, INDI. All rights reserved. May be reproduced in its entirety provided the source is acknowledged. This information is not meant to replace advice from your medical doctor or individual counselling with a dietitian. It is intended for educational and informational purposes only.