By the time you read this I will be safely in the UK, catching up with old friends and sneaking off for naps while Chloe hangs out with her English family. As the first grandchild, she has everyone wrapped around her little finger, so I'm already prepping her to lecture her Granddad on his diet!

I'm lucky enough to have my Dad around, although it does constantly amaze me that he's still here. Ever the daredevil and with a sense of curiosity that has killed cats and humans alike, Dad tends to lurch from one near-death experience to the next. However, while he has survived an astonishing number of bicycle and kayak accidents, I do worry that his dietary habits will one day catch up with him.

To be fair, most of Dad's diet is fairly healthy. However, he has a small addiction to butter, cream and salt that none of us have ever managed to overcome. Unfortunately, in excess, these are all bad for heart health; butter and cream can clog up arteries and salt can raise blood pressure.

The good news is that while it's hard to get imitation butter or cream past anyone, normal table salt has been switched to Morton Lite Salt in many households with most Dads being none-the-wiser. Have a look at the brands of salt pictured here and look for the Morton Lite salt next time you shop as it only has half the sodium of table salt.

The Nu-Salt is a potassium-based salt that is completely free of the sodium that raises blood pressure. It's excellent but it does taste a little different to salt, so this is a good one to use if your Dad is actively willing to try something healthier.

However, please note that people with diabetes, heart or kidney disease should consult their doctor before using a salt substitute.

Reducing salt though is just one way to help manage blood pressure. Have a look at the steps below and encourage your Dad to eat healthily this Father's Day!

Steps for managing blood pressure:

1. Know your risks

While 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 and a sedentary lifestyle. 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. You can do it!

5. Avoid alcohol

Be careful here. The American Heart Foundation recommends no more than two drinks daily for men. This doesn't mean that you can save them all up and drink 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. While 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 1,500 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 1,000mg, 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 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 3 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 lowering steps last week, 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 your 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 fight or flight response. Stress also depletes magnesium, which works with potassium to pump excess sodium out of cells. Try relaxing forms of exercise, massage and counselling — anything that you find relaxing or uplifting.

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