In our pill-for-an-ill culture, it's common for our TV commercials to be dominated by adverts for medication. You know the ones I mean. A friendly-looking doctor tells you how to fix your cholesterol, allergy or incontinence problem with one of their tiny little pills. However, as the camera lingers on the heart-warming visuals of people playing with their grandchildren or skipping through fields of flowers, their voice will chime in again with a side note. At this point, in a very melodic and hypnotic way, they tell you that of course, taking the medication may result in some serious side effects. Rashes, headaches and growing another head are not uncommon, and in rare cases, dizziness, heart attacks and deaths have occurred.

This kind of marketing makes me mad! Surely the fact that the side effects can be nasty, if not – rarely – fatal, is serious business? Of course, the fact that this is business is very relevant here, but I guess the pharmaceutical argument would be that these medications do save lives (true) so they don't want to scare the majority off taking them for the sake of an unfortunate few. Yet I do believe that such benign marketing, and the fact that medication has become both readily available and the 'norm' in our society, means that we are less inclined to follow a more preventive approach to healthcare. Because if we can solve all our problems with a pill, why bother making healthy lifestyle choices at all?

It's not just the pharmaceutical market that's guilty however. Many health and fitness companies follow a similar route, yet it's just as important to be wary of side effects. For example, Hydroxycut is an incredibly popular diet-aid marketed as an 'all-natural' fat burner, yet whilst the individual ingredients may be fairly harmless, the combination has documented side effects – one of which is high blood pressure. We saw this first hand at an on-site health screening recently, where someone's blood pressure was dangerously high. They later admitted to their doctor that they were taking Hydroxycut and fortunately, when they stopped the pills, their blood pressure returned to normal rapidly.

There is no doubt that in many cases, the benefits of taking medication outweigh the potential risk of side effects. But does it make any sense to expose yourself to these possibilities unnecessarily? In the face of unhealthy living, medications can only stave off problems for so long. And, if the reality of nasty side effects kick in, we can certainly end up with more than we bargained for. After all, two heads are not always better than one.

When it comes to high blood pressure, there are so many steps we can take to prevent or manage the condition, that we'd be crazy to see medication as an easy way out. See below for some easy diet and lifestyle tips and get started now, regardless of your age! Of course if you do have a prescription for blood pressure meds, continuing to take it and following any dietary guidelines you have already been given is critical.

Take the pressure off, naturally!

1. Know your risks

Whilst high blood pressure doesn't necessarily have any symptoms, there are several risk factors you can watch out for. These include: family history, ethnicity (African Americans are more likely to have high blood pressure than Caucasians), increasing age, being overweight, diabetes, kidney disease, alcoholism, stress, poor nutrition, smoking, sedentary lifestyle and pregnancy. Please also note that several medications can contribute to high blood pressure, including oral contraceptives.

2. Start early

A healthy heart is something best invested in early on. This doesn't mean that it's too late to do anything now if you are older, but it does mean that you should be proactive as early as possible. Make sure you go for your annual physical.

3. Avoid caffeine

Caffeine is a stimulant that promotes the 'fight or flight' response, releasing the stress hormones that elevate blood pressure. Avoid caffeinated drinks (including Red Bull and cola) and replace with decaf, or preferably herbal/fruit teas. For those of you haven't yet tried a herbal/fruit/decaf tea you liked, try the Traditional Medicinal brand at Down to Earth or the decaf Revolution teas available at Miles – quality makes all the difference!

4. Give up smoking

Easier said than done I know, but nicotine is also a stimulant that promotes the fight or flight response. This will of course include the nicotine patch and gum, but both are better alternatives to smoking – especially if you manage to give up.

5. Limit alcohol

Be careful here. The American Heart Foundation recommends no more than two drinks daily for men and one for women. This doesn't mean that you can save them all up and drink seven to 14 in one sitting! Also bear in mind that alcohol raises blood sugar and increases the production of free radicals – both of which damage arteries.

6. Reduce sodium, increase potassium

A layer of muscle surrounds your heart and arteries. Too much sodium and too little potassium can increase the pressure from these muscles, which in turn increases blood pressure. Whilst we all do need some sodium, nobody needs to add salt to their food, there is enough sodium present naturally in our foods. Check food labels for sodium content and aim for less than 1500 mg daily (that's approximately half a teaspoon.) Ready meals, sauces, deli meats (especially smoked meat or fish) and snack foods often contain lots of sodium. However, it's not enough to simply reduce sodium – you need to increase potassium rich foods too (see next step.)

7. Increase your intake of wholegrains, beans and green leafy vegetables

These foods are rich in calcium, magnesium and potassium – all important for controlling blood pressure, but magnesium is most important. A severe magnesium deficiency can actually cause a heart attack in the absence of any arterial blockage, as it can result in cramping of a coronary artery. These foods are also rich in fibre, which actively removes bad LDL cholesterol from the body.

8. Increase vitamin C rich foods

Vitamin C has been shown to maintain elasticity of blood vessels. Yellow peppers, blueberries, strawberries, broccoli, oranges and papaya are all rich in vitamin C. You may also choose to supplement vitamin C – try starting with 500mg daily and building up to 1000mg, but if you have any health conditions or are on any medications, do check with your doctor first.

9. Increase celery, garlic and onions

Celery contains something called 3-n-butyl phthalide, which has been shown to lower blood pressure. Aim to eat four four stalks of celery every day, organic if possible. Celery is good in salads, stir-fry or with hummus/salsa. Garlic and onions have sulphur-containing compounds that also help to lower blood pressure in hypertensive individuals, so use them liberally in your cooking!

10. Increase your intake of fish oils

Oily fish, such as mackerel, salmon, tuna and sardines have a very high Omega 3 'good fat' content.

Omega 3 has been shown to help thin the blood and reduce blood pressure. Aim to eat oily fish at least three times a week (baked or grilled, not fried) or consider supplementing Omega 3.

However, please consult your GP before supplementing your diet with Omega 3 oils as some medical conditions (e.g. epilepsy) and drugs (e.g. blood thinners such as Warfarin) are contraindicated with the use of Omega 3.

11. Reduce your intake of 'bad' saturated fats

Saturated fats cause the blood to become thick and sticky, encouraging the formation of clots. Avoid saturated, hydrogenated and trans fats – such as those found in fried foods (e.g. KFC, chips), margarines, cookies, full fat dairy produce, red meat, cakes, pastries, creamy sauces and other processed foods. As animal proteins are higher in saturated fats than vegetable proteins, experiment with some vegetarian dishes.

12. Do all you can to keep your LDL cholesterol low

Many of the steps here overlap with the steps for lowering cholesterol. You may have seen the cholesterol previously, but if you missed them, email me and I'll send them to you.

13. Keep fit!

Being overweight is another risk factor for heart disease as the excess weight puts too much pressure on your heart. However, even if you are on target, exercise is still crucial for controlling blood pressure.

14. Manage stress levels

I can't emphasise enough how important this is. Stress always exacerbates any health condition, but is especially harmful to those with heart disease as it causes an increase in blood pressure via the flight of flight response. Stress also depletes magnesium, which works with potassium to pump excess sodium out of cells. Try relaxing forms of exercise, massage, reflexology and counselling – anything that you personally find relaxing.

The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns is a fully qualified Nutritional Therapist. She can be contacted at clinicalnutrition@gmail.com