Healthy eating

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Eating a healthy diet is a good way of keeping your blood pressure down.  Everybody should try and eat a balanced diet and being active.

A healthy balanced diet contains:

  • Starchy foods such as bread, rice, pasta, potatoes, yams and sweet potatoes
  • At least five portions of fruit and vegetables daily
  • Moderate amounts of daily products, look for low fat versions where possible
  • Low amounts of salt
Salt and Fats

Traditional African Caribbean dishes may be high in salt, which raises your blood pressure. For more, please read our Salt page.

To cook healthier dishes, try to use less salt and reduce the amount of fat that you use. For more, please read our Fats page.

The following is a list of some popular African Caribbean dishes that may contain too much salt and saturated fats.

Antigua, Montserrat, NevisFish soup, pepper pot soup
BarbadosJug-jug black pudding
BelizeConch fritters, rice and chicken, tamales, refried beans and iswa
DominicaTannia, mountain chicken
GrenadaCallaloo, lambie souse
GuyanaMetemgee, Chicken Chowmein
JamaicaBrown stew chicken, saltfish and ackee
St. Vincent and the GrenadinesStewed shark
British Virgin IslandsSaltfish and rice, fish chowder, conch salad
Trinidad and TobagoKachouri, palouri, pelau, pakoras
Guadeloupe and MartiniquePate en pot, mechoui

Fruit and vegetables

Fruit and vegetables are a good natural source of potassium, which has the opposite effect to salt and will help to lower your blood pressure. For more, please read our Fruit and vegetables page.


There is good evidence to show that if you drink alcohol in large amounts it can cause your blood pressure to rise. For more, please read our Alcohol page.  Men and women should drink less than 14 units of alcohol a week.


Eating too much sugar can lead to weight gain over time, which puts you at risk of high blood pressure. For more, please read our Sugar page.

Natural ways to lower your blood pressure

Click on the links to find out more:

Cut out salt

Eat more fruit and veg

Get active

Alcohol in moderation

Fatty foods

Indepth information on our main site

More help and information on:

Eat you way to lower blood pressure

Being active

Being a healthy weight

Blood pressure medicines

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Blood Pressure Association Home Page

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Information for African Caribbean communities

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