Small Changes can make a big change to your health

Small Changes can make a big change to your health

It is a health issue that affects both young and old Australians alike, with more than 1 million Australians under 45 impacted by low blood pressure. It is also a leading cause of disability and death. One the easiest steps you can take to prevent high blood pressure is diet and the foods we choose everyday are important for our heart health.

The following foods are your best bets in beating high blood pressure– based on research provided by the Australian Heart Foundation. These small changes can make a big difference on your blood pressure, and overall health.


Beetroots have been the superstar of late. But don’t think that beetroot is the only vegetable of importance. Regularly having 4-5 serves of vegetables is linked to a lower risk of high blood pressure.

Different colours of fruit and veg offer different healthy nutrients.

FruitHealthy breakfast

Like vegetables, fruit is a rich source of potassium, magnesium and fibre. Include a handful of frozen and washed berries on your yogurt or a piece of fruit with nuts as a 3pm pick me up. Fresh, frozen, canned and dried fruit and vegetables all count towards your daily a
mount. For pre-packaged fruit read the nutrition information panel to avoid added salt and sugar.


Choose wholegrain versions of your regular foods: wholegrain bread, wholegrain or high fibre breakfast cereal like rolled oats, porridge, whole wheat biscuits or untoasted muesli.

Low fat dairy

Combining the vegetables, fruit, and wholegrain choices with low fat dairy has been linked to greater reductions in blood pressure than increasing fruit and veg intake alone. Choose reduced fat milk, cheese and yoghurt and look for ways to include these foods as a nourishing snack.

Nuts: Trail MixNuts and seeds

Nuts and seeds are delicious and nutritious. Nuts and seeds provide healthy unsaturated fats, proteins, vitamins and minerals. An added bonus – regular consumption of nuts is linked to lower levels of LDL (bad) cholesterol and total cholesterol in the blood, and does not lead to weight gain.