Integrating microbes, genetics, and molecular biology to prevent cardiovascular disease
The Hypertension Research Laboratory
Why blood pressure matters?
High blood pressure—also known as hypertension—is the leading risk factor for death worldwide. The good news? It’s both preventable and treatable.
In Australia, 1 in 3 adults has high blood pressure.
Even more concerning, most people with hypertension don’t have it under control.
Why does this matter? Because high blood pressure is a major driver of heart disease and stroke—two of the most common causes of death.
We’re passionate about helping you live a healthier life—starting with your blood pressure. High blood pressure often has no symptoms, but it can lead to serious health problems if left untreated. The good news?
There are simple steps you can take to manage it:
Eat more fibre
Fibre isn’t just good for digestion—it can also help lower your blood pressure. In fact, studies show that adding just 5 grams of fibre a day (about the amount in a small apple and a slice of wholegrain bread) can reduce the top number of your blood pressure by nearly 3 mmHg.
How does it work?
Fibre feeds the good bacteria in your gut. These bacteria produce substances that help relax your blood vessels and reduce inflammation—both of which can lower blood pressure.
👉 Read our fibre recommendations for people with high blood pressure
Need ideas? Scroll down for easy ways to add more fibre to your meals.
Cut back on salt (sodium)
Too much salt is one of the biggest contributors to high blood pressure. The National Heart Foundation recommends less than 2,000 mg of sodium per day —but most of us eat much more without realising it.
Tips to reduce salt:
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Choose fresh foods over processed ones.
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Cook at home when you can (ask your doctor first).
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Check food labels—sodium can hide in unexpected places!
Know your numbers
Many people with high blood pressure don’t even know they have it. That’s why it’s so important to check yours regularly.
You can:
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Visit your GP or local pharmacy
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Use a home monitor (make sure it’s a validated one)
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Ask your doctor about 24-hour monitoring for a more accurate picture
Tip: Follow proper guidelines when measuring at home—sit quietly, rest your arm at heart level, and take multiple readings.
Take your medication (if prescribed)
If your doctor has prescribed blood pressure medication, it’s important to take it as directed.
Don’t stop or change your medication without talking to your healthcare team—they can help adjust it if needed.
Even if you’re on medication, lifestyle changes like eating more fibre and less salt are still important!
The Gut–Blood Pressure Connection
We’re learning more every day about how your gut microbiome—the trillions of bacteria living in your digestive system—affects your blood pressure.
Fibre helps grow bacteria that produce helpful compounds to lower blood pressure.
Too much salt can harm these bacteria and raise your risk.
It’s a fascinating area of research, and we’re excited to be part of it.
Want to Get Involved?
We’re running research studies to better understand how diet and gut health affect blood pressure. If you’re interested in participating, we’d love to hear from you
A Quick Reminder
These are general recommendations.
Always talk to your doctor or healthcare provider before making changes to your diet or medication.