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High blood pressure

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High blood pressure and nutrition? The dietitian helps

High blood pressure, also known as hypertension, occurs in about a quarter of the Dutch population. The heart contracts and relaxes, which creates pressure on the walls of the blood vessels—this is your blood pressure. When the heart contracts, this is called the upper pressure (systolic blood pressure). When the heart relaxes, this is called the lower pressure (diastolic blood pressure). High blood pressure is defined as a systolic pressure above 140 mmHg and a diastolic pressure above 90 mmHg (millimeters of mercury). Men are more likely to have high blood pressure than women. Blood pressure also tends to increase with age.

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Symptoms of high blood pressure

Often, you may not notice that you have high blood pressure. High blood pressure is not a disease itself, but it is a risk factor for cardiovascular diseases. If you have had high blood pressure for a longer period, the following symptoms may occur:

  • Blurred vision
  • Nausea and vomiting
  • Headache
  • Fatigue
  • Shortness of breath
  • Dizziness
  • Blurred vision
  • Restlessness
  • Ringing in the ears

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When are you at higher risk of high blood pressure?

Not everyone has the same risk of developing high blood pressure. You are at higher risk if one or more of the following factors apply to you:

  • If you are overweight (BMI > 25)
  • If you smoke
  • If you are over 60 years old
  • If you experience long-term stress
  • If you consume more than 2 glasses of alcohol per day
  • If high blood pressure runs in your family
  • If you are male
  • If you are physically inactive
  • If you consume a lot of licorice and foods high in salt
  • If you have thyroid problems

The consequences of long-term high blood pressure can be serious. The blood vessels are constantly under pressure, causing the vessel walls to thicken. This narrows the inside of the vessels, which further increases blood pressure. This can lead to cardiovascular diseases such as a heart attack or stroke.

Would you like to know if you have high blood pressure? Make an appointment with your general practitioner. With a blood pressure monitor, you will know your status within a few minutes.

Our approach

Personal approach

1

Dietistenpraktijk Samen Sterk

You contact us

You contact us and pay directly for the appointment online.

2

Dietistenpraktijk Samen Sterk

We can start

We contact you and schedule an appointment with the dietitian to officially start the program.

Nutrition and lifestyle tips for high blood pressure

  • Maintain a healthy weight (BMI 18.5–24.9)
  • Consume no more than 6 grams of salt per day. Do not add salt to meals and avoid ready-made meals. Salt contains sodium, which raises blood pressure.
  • Eat at least 250 grams of vegetables and 2 servings of fruit per day. Vegetables and fruit contain potassium, which helps lower sodium levels in your body and therefore reduces blood pressure.
  • Drink a maximum of one glass of alcohol per day, and not every day.
  • Limit the use of licorice, liquorice root, and liquorice tea. These contain glycyrrhizic acid, which causes fluid retention and increases blood pressure.
  • Drink no more than 4 cups of coffee per day. Caffeine can raise blood pressure. Also limit cola and energy drinks, especially the latter as they contain high amounts of caffeine. Tea also contains caffeine, but it also contains theobromine, which can help lower blood pressure. The recommendation is 3 cups of black or green tea per day.
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  • Choose foods that help lower blood pressure: reduce the amount of saturated fat in your diet and opt for unsaturated fats. Saturated fat can lead to fat buildup, which narrows the blood vessels and increases blood pressure.
  • Stop smoking. Nicotine constricts your blood vessels.
  • Try to reduce stress and make sure you get enough sleep. A psychologist can help with relaxation techniques.
  • Stay physically active, preferably at least 30 minutes per day. Alternate moderate-intensity activities (e.g. walking) with more intensive exercise (e.g. running) and strength training. If you are overweight, aim for at least 60 minutes of activity per day.

Did you know that white coat hypertension also exists? When people have their blood pressure measured by a doctor, it is often higher than when measured at home—possibly due to anxiety about the “white coat”?

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How does a dietitian help with high blood pressure?

Your dietitian helps you adjust your diet. They explain how nutrition and lifestyle can help lower your blood pressure. Your dietitian not only has extensive knowledge of foods that are beneficial or less beneficial for high blood pressure, but also understands the connection with other lifestyle factors. For personalized nutritional advice, a dietitian is the right place to go.

Your dietitian:

  • listens to your wishes and needs
  • involves you in setting your goals
  • explains anything you have questions about
  • always provides tailored advice
  • motivates you, regardless of how you are doing
  • coaches you toward a healthier lifestyle, in small or larger steps

Your dietitian helps you get on track, so that you learn how to live a healthy and comfortable life and reduce high blood pressure.

Your dietitian is your nutrition coach

During the intake, we take the time to gain insight into your situation and health. Where are you now and, more importantly, where do you want to go? What are your goals and needs, as well as your limitations. During the intake, we review your eating pattern: what do you eat, when, and how much? We also look at your salt intake, how much you exercise, and whether other lifestyle factors play a role, such as smoking, sleep, and stress. We reflect on why you make certain choices. It is important to assess what symptoms you have and how severe they are.

After that, we create a personalized plan. This advice is practical, personal, and achievable for you. You will receive useful tips for cooking and grocery shopping. You may still have many questions during the first consultation—we take the time to answer them. During the process, we coach you step by step toward a healthier lifestyle. Your dietitian advises and motivates you, even when things get a bit more challenging.

Frequently asked questions

What foods help lower blood pressure?

Foods rich in potassium, magnesium, and fiber help lower blood pressure. Think of vegetables, fruit, whole grains, nuts, low-fat dairy, and fatty fish. These help neutralize the effects of sodium and relax the blood vessels.

What should you drink to lower your blood pressure?

Drink enough water daily (1.5 to 2 liters) to stay hydrated. Limit alcohol, avoid sugary drinks such as soft drinks and fruit juices, and drink coffee or tea without sugar.

What should you not eat with high blood pressure?

Limit your salt intake to a maximum of 6 grams per day; therefore avoid processed foods, ready-made meals, and salty snacks. Also limit saturated fats, sugar, and licorice (due to glycyrrhizin).

Can a dietitian help with high blood pressure?

Absolutely. A dietitian creates a personalized nutrition plan, focusing on salt reduction, weight management, and potassium-rich foods. This helps lower blood pressure and supports lasting lifestyle changes.

Book an online appointment

Please fill in the form and pay for the appointment online. We will then contact you as soon as possible to schedule an online consultation.

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