A healthy diet has to do two things:

  1. Provide enough energy and nutrients to keep up normal body functions 
  2. Allow body tissues to grow and be replaced

It also needs to give you the best protection against the risk of disease, so to be sure you are eating a healthy diet check that it provides the following:

As the heart pumps blood around the body by contracting and relaxing, the blood inside our arteries creates pressure on the inside of our artery walls. When we have our blood pressure measured it is this force or pressure that is measured. It is written as two numbers for example: 120/70mmHg (millimetres of mercury). The top number is called the Systolic blood pressure, which is the pressure inside our arteries when our hearts are contracting squeezing the blood out. The bottom number is called the Diastolic blood pressure, which is the pressure inside our arteries when our hearts relax and fill with blood. Knowing what our blood pressure measurements are can help decisions about lifestyle.



What is the point of knowing our blood pressure? Blood pressure can tell us a lot about our health and whether or not we need to change some of our behaviours. It can also give a clue as to the types of disease we may develop if we don't change certain behaviours. So for instance if you discover you have high blood pressure you would want to ask yourself the following questions:

· Am I overweight?
· Do I have too much salt in my food?
· Do I drink too much alcohol?
· Am I active enough?
· Do I eat enough fruit and vegetables
· Do any of my relatives have high blood pressure?

So you can see that knowing what your blood pressure is can help you to make some important decisions about your lifestyle.


Nuts are rich in energy and nutrients, are an excellent source of monounsaturated-fatty acids, omega-3, rich in fibre, vitamin and minerals such as manganese, potassium, copper, iron, magnesium, zinc and selenium. They are also an excellent source of antioxidants, research studies suggest that antioxidants help our bodies remove toxic free radicals and thus, protect from diseases, cancers, as well as infections. Types of nut include: Almonds, Brazils, Cashews, Chestnuts, Hazelnuts, Macadamia, Pistachios, Pine nuts, Peanuts, Pecans, Walnuts.

Practical tips for controlling blood pressure.

So what can you do to help maintain a healthy blood pressure? The biggest change that anyone can make to control their blood pressure is cut down on the amount of salt used at the table and in cooking.