- Beetroot juice might help lower blood pressure. Beetroot juice can be a concentrated source of nitrates and it’s thought that one of their effects is to lower blood pressure

- Wholegrains such as brown rice, wholemeal bread and oats contain more nutrients and fibre than refined starchy carbs like white bread, pasta and rice.

Lean sources of protein are lower in calories than fattier sources but are still filling. This can help you to manage your weight, which is helpful in lowering blood pressure.

Low-fat dairy like semi-skimmed milk and low-fat natural yogurt gives calcium and protein without excess saturated fat.

- being more physically active
- stopping smoking
- maintaining a healthy weight.