High blood pressure and heart-healthy diet, online and in Nairobi

01Who this is for

This is for people with high blood pressure or high cholesterol, and for anyone with a family history who wants to prevent problems early.

Keep taking prescribed medication and attending your clinic. Diet supports treatment and does not replace it.

02How we build your plan

Consultation. We look at your readings, medication, usual meals, salt and fat intake, activity and budget.
Your plan. A plan with practical swaps and portion guidance, using local ingredients.
Follow-up. We review your readings and routine, then keep refining.

Your plan is guided by a qualified Nutritionist and Dietitian. Read about our practice.

03Eating for a healthy heart with Kenyan foods

General principles many people find useful:

Cut back on salt gradually. Go easy on added salt, stock cubes and salty snacks. Flavour with onions, garlic, ginger, lemon, coriander and spices.
Eat more potassium-rich foods. Bananas, sweet potatoes, beans, spinach and other vegetables support healthy blood pressure for many people, unless your doctor advises otherwise.
Choose better fats. Boil, steam or grill more often. Use less oil for frying, and choose fish, groundnuts and avocado over fatty cuts and trans fats.
Go for whole grains and pulses. Whole-grain ugali, githeri, beans and ndengu add fibre that supports cholesterol control.
Limit processed and fried foods. Sausages, crisps, fried snacks and processed meat are often high in salt and unhealthy fat.
Keep moving. Regular activity and a healthy weight help lower blood pressure.

This is general information, not a personal plan. What suits you depends on your health, goals and routine.

04What to expect

Blood pressure and cholesterol respond at different speeds, and medication is often still needed. We do not promise you can stop treatment.

Read our medical disclaimer for how to use the information on this site.

05Common questions

Can diet lower my blood pressure?

For many people, yes, especially less salt, more vegetables and potassium-rich foods and a healthy weight, alongside medical care.

Do I have to stop eating salt completely?

No. We aim to reduce it gradually and add flavour in other ways.

Can I still eat nyama choma?

Occasionally and in sensible portions, with vegetables and less salt. We help you work it into your week.

Will I come off my medication?

That is a decision for your doctor. Never stop medication on your own.

Where are you based and when are you open?

In person in Nairobi, Kenya. Online worldwide. Monday to Friday 8AM to 6PM, Saturday 9AM to 2PM (East Africa Time), closed on Sunday.

06Book a consultation

Create a free account and choose a time that suits you, or log in if you already have one. You can also reach us at support@nourivalink.com or +254 798 440 283.

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