Hypertension, or high blood pressure, is a chronic disease induced by many factors. Blood pressure is the force of blood pushing against blood cell walls, and if yours is above the normal range, well it's time to call the doctor and change your diet because it is a very dangerous condition that can lead to strokes, heart attacks, kidney disease and much more. Symptoms do not exist, and many people who have hypertension do not know it, the only way you can find out is if a doctor measures your blood pressure. You should get your blood pressure checked at least once every year. People more likely to have blood pressure are:

  • People with family members who have high blood pressure, cardiovascular disease, or diabetes
  • African Americans
  • Women who are pregnant
  • Women who take birth control pills
  • People over 35
  • People who are overweight
  • People who are not active
  • People who drink a lot of alcohol
  • People who eat too many fatty foods or foods with too much salt
  • People who smoke

Hypertension can only be controlled with a good diet and exercise regime. If this is not put into place, the deadly side effects will occur and can cause an early death. 1 in 3 American adults have hypertension and it is estimated to cost around $93.5 billion a year in the US, for health care services, medication and missed days at work.


  • Eat right: A healthy diet is an important step in keeping your blood pressure normal. Make sure to include lots of fruit and vegetables in your diet as they are naturally low in salt. Also try to avoid fatty and unhealthy foods.
  • Keep a healthy weight: Since being overweight increases your blood pressure, losing excess weight with diet and exercise will help lower your blood pressure to healthier levels.
  • Cut down on salt: The recommendation for salt in your diet is to have less than 2,400 milligrams of sodium a day (about one teaspoon). To prevent hypertension, you should keep your salt intake below this level. Don't forget that most restaurant foods (especially fast foods) and many processed and frozen foods contain high levels of salt. Use herbs and spices that do not contain salt in recipes to flavor your food and do not add extra salt as a seasoning on dishes.
  • Keep active: Even simple physical activities, such as walking, can lower your blood pressure (and your weight). You do not have to go to the gym to exercise, simple muscle strengthening exercise such as sit ups or push ups and squatting or the 'plank' position can help. About 225 minutes of combined vigorous and moderate activity is needed each week for the average adult.
  • Drink alcohol in moderation: Having more than one drink a day (for women) and two drinks a day (for men) can raise blood pressure. Try to cut down on alcoholic drinks, and do not drink every day.


There is no complete cure for hypertension, but a healthy diet, exercise and a healthy weight will manage it. If you are diagnosed set in a healthy diet plan and a regular exercise plan. The points above on how to prevent it will also control high blood pressure. Talk to your general practitioner for professional and personal advice. A healthy diet is an important step in keeping your blood pressure normal. The DASH diet (Dietary Approaches to Stop Hypertension) emphasizes adding fruits, vegetables, and whole grains to your diet and reducing sodium. Since it is rich in fruits and vegetables, which are naturally lower in sodium than many other foods, the DASH diet makes it easier to eat less salt and is one of the best options for people with hypertension.

Foods low in salt include:

  • Fruit
  • Vegetables
  • Eggs
  • Pasta
  • Noodles
  • Pastries
  • Non-processed foods
  • Non preserved meats

Lasagne Rolls

Here is a delicious and easy recipe that contains Parmesan cheese instead of salt for flavour, so it is very hypertension friendly. It also uses tofu instead of ricotta cheese for a healthier filling. Enjoy!


Makes: 3 servings, 2 rolls each

Active Time: 45 minutes

Total Time: 45 minutes


· 1 packet of fresh lasagne noodles

· 1 tablespoon extra-virgin olive oil

· 1 clove garlic, minced

· ½ red onion, diced

· 300g package extra-firm water-packed tofu, drained, rinsed and crumbled

· 1 cups chopped spinach

· ½ cup shredded Parmesan cheese

· 1 tablespoons finely chopped Kalamata olives

· ½ red capsicum, diced

· 2 jars diced tomatoes


1. Heat oil in a large nonstick skillet over medium heat. Add garlic, onion and capsicum. Cook, stirring, until onion and garlic have slightly browned. Add tofu and spinach and cook, stirring often, until the spinach wilts and the mixture is heated through, 3 to 4 minutes. Transfer to a bowl; stir in half of the Parmesan, olives and ¼ of a tin of diced tomatoes.

2. Wipe out the pan and spread remaining 1 tin of diced tomatoes and the rest of the Parmesan in the bottom. To make lasagna rolls, place a noodle on a work surface and spread tofu filling along it. Roll up and place the roll, seam-side down, in the pan. Repeat with remaining noodles and filling. (The tofu rolls will be tightly packed in the pan.) Spoon remaining tinned tomatoes over rolls.

3. Place the pan over high heat, cover and bring to a simmer. Reduce heat to medium; let simmer for 3 minutes. Serve hot and enjoy!

Find out more about high blood pressure: