Fruit and veg

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Eating a blood pressure diet

Eating a blood pressure diet

Lifestyle and high blood pressure: The practical stuff

Q. To lower my blood pressure, I need to eat 5 portions of fruit and vegetables a day. How do I know what a portion of fruit and vegetables is?

A. Fruit and vegetables are a great way to help lower your blood pressure. Eating at least five portions of fruit and vegetables a day will help to bring down your blood pressure. But what counts as a portion?

A portion is 80g of fresh, frozen, raw or canned fruit or vegetables (not including any parts that you don't eat, such as pips, peel or stalks). A good rule of thumb is that a portion of fresh fruit or vegetables is roughly a fist-sized amount. Many pre-packed fruits and vegetables (for examples in tins or juice bottles) will contain information on the label about how many portions they contain.

Here are some examples of one portion:

  • 1 medium-sized fruit, such as an apple, banana or orange
  • 2 small fruits, such as plums or satsumas
  • ½ large fruit, such as an avocado or mango
  • a handful of grapes
  • 1 heaped tablespoon of dried fruit
  • 1 dessert bowl of mixed salad
  • 1 glass of fruit or vegetable juice (fruit juice only counts as one portion per day regardless of how much extra you drink)

For more about how fruit and vegetables help to lower your blood pressure, please see the Making lifestyle changes page.

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Blood Pressure Association Home Page

Under 40s

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