Home / Health Insurance / Articles / Diet / 18 Best Foods for High Blood Pressure: What to Eat and What to Avoid

18 Best Foods for High Blood Pressure: What to Eat and What to Avoid

Team AckoDec 26, 2024

High blood pressure is commonly known as hypertension. It is a common medical condition that may lead to serious health issues like heart disease and stroke if not treated well on time. Have you heard of it? Only 12% of the population in India has been diagnosed with hypertension, yet 1 in 5 young individuals suffer from high blood pressure. Eating a healthy diet is one of the most effective ways to cure hypertension. Some foods can raise blood pressure and ones that can lower it.

Uncontrolled high blood pressure can lead to the following severe diseases.

Increased risk of heart attack and stroke
Heart failure
Chest pain
Kidney damage
Vision problems

Foods

Contents

What are the Main Reasons for High Blood Pressure?

While your blood pressure changes throughout the day, having higher than normal blood pressure consistently may lead to a diagnosis of high blood pressure.

Hypertension is a common concern that if left untreated, can increase your risk of other health problems like heart attack, heart disease, and stroke.

Blood pressure is measured in millimetres of mercury (mm Hg), and hypertension is diagnosed if the blood pressure reading is 130/80 mm Hg or higher.

How to Control High Blood Pressure With Diet?

It is natural to be concerned after getting diagnosed with high blood pressure. However, there is no need to panic.

High blood pressure can be easily controlled by maintaining a healthy weight, regular exercise, and eating a low-fat diet high in fibre.

Reducing the amount of processed sugar, salt, and alcohol you consume can also help in controlling your high blood pressure.

Foods to Eat to Control High Blood Pressure

1. Citrus Fruits

Citrus fruits are a powerhouse of nutrients, and are believed to have powerful properties for controlling high blood pressure.

Lemons, limes, grapefruits, and oranges are some popular citrus fruits that are loaded with vitamins, minerals, and other nutrients that can help to regulate blood pressure and keep your heart healthy.

If you are taking any medications for your high blood pressure, first check with your healthcare provider before adding citrus fruits to your diet.

2. Garlic

Garlic is among the top foods to combat high blood pressure. It is a very potent ingredient that increases the amount of nitric oxide in the body and helps reduce hypertension.

Nitric oxide is vital for promoting vasodilation to reduce blood pressure. Garlic can also inhibit ACE (angiotensin-converting enzyme) and prevent angiotensin from turning into its active form, angiotensin II, the compound that is responsible for promoting vasoconstriction.

Eat at least 1-4 fresh garlic cloves a day to promote the lowering of blood pressure.

3. Pumpkin Seeds

Pumpkin seeds are a potent source of multiple nutrients. They are rich in unsaturated fatty acids, proteins, vitamins, and minerals. They contain concentrated amounts of these three nutrients that significantly manage high blood pressure:

Magnesium
Potassium
Arginine

Pumpkin seeds are easily available raw or roasted at most health food retailers. If you are unable to eat pumpkin seeds, you can supplement your diet with pumpkin seed oil.

4. Swiss Chard

Swiss chard is a leafy green vegetable that is a great plant-based source of potassium and magnesium. It contains many blood-pressure-lowering nutrients.

Just 145 grams of cooked Swiss chard contains about 17% and 30% of your daily potassium and magnesium requirements, respectively. Both potassium and magnesium play important roles in reducing blood pressure in many ways.

5. Beans and Lentils

Beans and lentils are among the top foods for high blood pressure. Garbanzo beans, kidney beans, black beans, and lentils of different kinds are rich sources of fibre, protein, vitamins, and minerals.

Eating beans and lentils regularly may help regulate your high blood pressure levels. Include a cup of any or a combination of cooked beans, peas, and lentils in your daily diet plan. Legumes are also a great source of fibre and promote a healthy heart.

6. Amaranth

Amaranth is a whole grain that often features in the list of foods for high blood pressure. Instead of eating processed grains, it is recommended that you include whole grains in your diet as they are more nutritious.

Amaranth is rich in many nutrients, including magnesium. It is also a good source of protein. Amaranth is a pseudocereal that can be prepared like cereal grains such as wheat and rice.

Amaranth flour can also be used in baking. Just one cup of cooked amaranth can provide up to 38% of your daily magnesium needs.

7. Pistachios

Nuts such as pistachios are very healthy for the heart and may help control high blood pressure. Pistachios are rich in protein, fibre, and antioxidants. They also contain many nutrients, including potassium, that are essential for regulating blood pressure.

Include pistachios in your diet regularly to boost your heart health. It is better to eat unsalted pistachios rather than salted ones.

8. Berries

Berries aren’t just sweet and juicy but also provide a plethora of benefits against various medical conditions, including high blood pressure.

Berries are a storehouse of nutrients like vitamins and minerals. They are also rich in antioxidants, especially anthocyanins, which give berries their characteristic vibrant colours.

Anthocyanins are known to increase nitric oxide levels in the blood. They also bring down the production of blood-vessel-restricting molecules in the body and may help to lower blood pressure levels and improve your heart health.

Have two to three cups of strawberries, blueberries, raspberries, and cloudberries daily. You can consume either fresh or frozen fruits.

9. Beets

Beets are among the best foods for high blood pressure. You can consume both beets and beet greens as part of a healthy diet.

Beets are chock-full of nutrients and are especially high in nitrates. Nitrates play a significant role in relaxing blood vessels and lowering high blood pressure.

You can include cooked beets, cooked beet greens, or fresh beet juice in your diet to reap the amazing health benefits offered by this vegetable.

10. Leafy Greens

Spinach, kale, and Swiss chard aren’t just tasty additions to your meals but also powerhouses of nutrients that support heart health and help manage high blood pressure. These leafy greens are packed with potassium, a vital mineral that helps balance sodium levels in the body. This balance is crucial because too much sodium can lead to water retention, increasing blood pressure. Potassium also helps relax the walls of blood vessels, reducing tension and improving blood flow.

In addition to potassium, leafy greens are low in calories and rich in essential vitamins and minerals, making them a heart-healthy choice. Consuming them regularly can help lower your blood pressure naturally.

Aim to have a cup of spinach, kale, or Swiss chard in your salads, smoothies, or cooked dishes every day. Whether fresh or sautéed, these vegetables make a nutrient-packed addition to any meal.

11. Carrots

Carrots deserve a mention in the list of foods for high blood pressure. They are rich in multiple nutrients that are vital for good health. They are especially rich in: --

Vitamin A
Vitamin C
Vitamin K1
Vitamin B6
Minerals like calcium and potassium.

Carrots are also high in phenolic compounds, such as p-coumaric, chlorogenic, and caffeic acids. Phenolic compounds help to relax blood vessels and may lower blood pressure levels. They reduce inflammation as well. You can enjoy carrots both in their raw and cooked forms.

12. Salmons

Fatty fish have omega-3 fats, which scientifically help to improve heart health. These fats may reduce blood pressure by decreasing inflammation. Taking 2 to 3 grams of omega-3 fats daily reduces blood pressure, which is about 3.5 plates of salmon. Taking an extra amount of Omega-3, especially from fish, reduces the risk of high blood pressure in young people who have never had a history of heart disease or diabetes.

13. Apples

Apple helps reduce inflammation and cholesterol, the 2 main reasons for heart disease. Research also indicated that eating at least one full apple each day reduces the incidence of hypertension by 9%.

Apples can reduce blood pressure as they have flavonoids, which improve endothelial function by boosting nitric oxide manufacturing, which causes blood vessels to relax and lowers blood pressure.

14. Sardines

According to studies, sardines have additional minerals like potassium, magnesium, and zinc that can help you reduce your blood pressure. A cup of canned Atlantic sardines contains almost 1.5 gm of omega-3 fatty acids.

15. Ginger

Evidence shows that adding ginger supplements to your meals can help you manage your blood pressure. One research study shows that consuming ginger supplements in large amounts of more than 3 gm can significantly improve systolic and diastolic blood pressure in persons younger than 50 years of age.

16. Brown Rice

According to studies, people who eat whole grains regularly have a 60% lower risk of high blood pressure than those who consume white rice. Researchers believe it is related to fibre content and other plant components.

17. Almonds

Almonds have antioxidants, healthy fats, fibre, potassium, and magnesium, which may help you lower your blood pressure. Research showed that eating more than 43 grams of almonds daily for six weeks significantly reduced diastolic blood pressure.

18. Kiwi

One study shows that persons with moderately increased blood pressure improved after eating kiwi. Participants who ate three kiwi fruits each day for eight weeks helped in reducing their blood pressure. These benefits may be due to the potassium, vitamin C, and antioxidants found in kiwi.

What Foods to Avoid if You Have High Blood Pressure

In addition to including the above-mentioned foods for high blood pressure, one should ensure to avoid or minimise the consumption of these food items.

1. Salty Foods

High salt intake might cause high blood pressure. Many people consume too much salt without knowing it. Highly processed and quick meals usually have high sodium, often exceeding the suggested daily limit of 2,300 milligrams. People can examine nutrition labels to see how much sodium a food contains. Even meals that people consider healthy, such as vegetable juice, may be high in salt.

2. Red Meat

Red meat, mainly processed red meat, can cause high blood pressure. Also, digesting red meat in the body may produce chemicals that raise blood pressure even more. When consuming red meat, it is suggested that consumers reduce their consumption and go for less fat or unprocessed meats.

3. Fried and Fast Foods

Fried foods, such as deep-fried chicken and French fries, are high in harmful fats and salt, which can lead to weight gain and elevated blood pressure. It is advisable to avoid or consume them sparingly. And higher blood pressure. It's best to avoid or eat them rarely.

4. Alcohol

Excessive alcohol consumption can elevate blood pressure and interact with medicines. Limit your alcohol consumption to one drink per day for ladies and two for males. Avoiding alcohol totally is preferable for improved blood pressure regulation.

5. Sugary Foods

Foods containing added sugar increase the risk of random weight gain and can result in high blood pressure. Fructose consumption is a key cause of hypertension. Research studies show fructose can improve salt absorption and increase insulin expression, possibly causing high blood pressure.

6. Condiments

People with high blood pressure might not have to avoid all condiments. However, it is important to read the labels, as some products can contain high levels of sugar or salt. It's also essential not to rely just on taste because even condiments that don't taste salty can be rich in sodium.

7. Caffeine

Excessive caffeine use, such as eating more than four cups of coffee daily, can increase blood pressure. The AHA Trusted Source, consuming two or more cups of caffeinated coffee per day can increase the risk of serious health issues for those with hypertension. People who want to limit caffeine consumption can drink less regular coffee or convert to decaffeinated coffee. People with a history of high blood pressure should see their doctor regarding decreasing or reducing their coffee.

8. Processed Foods

Some packaged foods that seem to be healthy, such as vegetable and meat-based meals, can get most of their flavour from too much salt, sugar, and fat. To reduce the risk of high blood pressure, consumers should limit or avoid specific foods, or they can read nutrition labels and select products with a low salt content.

9. Food rich in fats

People who want to lower their blood pressure or reduce their chance of getting high blood pressure should consume fewer saturated fats. For most people, fats that are saturated, which are commonly found in sweets and baked products, are supposed to account for no more than 5-6% of daily calories.

10. Pickled Foods

Pickles and other pickled foods are heavy in salt, which can lead to water retention and elevated blood pressure. It is better to restrict certain meals or consume them in moderation.

What else can I do to lower my blood pressure?

Reduce salt intake.
Avoid alcohol and smoking
Exercise often
Learn to manage stress better
Follow the DASH diet

Protect Yourself Against High Blood Pressure With Health Insurance

Living a happy and fulfilling life is possible even after a high blood pressure diagnosis.

Adopt a healthy lifestyle, eat a nutritionally-balanced, low-fat diet, and include adequate physical activities in your schedule. Eating lots of nourishing, plant-based foods is mandatory for maintaining an optimum standard of life after you have been diagnosed with high blood pressure.

Getting a suitable health insurance plan is another way of protecting yourself and your family from the impact of high blood pressure-related medical issues.

A good health insurance plan helps cover the cost of treatment of diseases caused by high blood pressure. With insurance, you can avail of the best quality health care without having to worry about the costs.

Choosing a good health insurance plan need not be a tedious process. Check out ACKO’s health plans for a hassle-free insurance experience.

Wrapping up!

Frequently Asked Questions

The following are the common questions and their answers regarding Foods For High Blood Pressure.

What should you eat if your BP is high?

You should eat a diet rich in whole grains, fruits, vegetables and nuts, which are low in saturated fat.

How can I lower my blood pressure immediately?

You can take a warm bath, relax, and do breathing exercises.

What not to eat when my BP is high?

Avoid meats, high-fat dairy, sugary items, and salty foods if you have a high BP.

Does lemon lower BP?

Citrus fruits, including lemons, grapefruits, and oranges, may have powerful blood-pressure-lowering effects.

Can high blood pressure be cured?

High blood pressure (hypertension) cannot be cured entirely, but it can be effectively managed with lifestyle changes, a healthy diet, regular exercise, and medication prescribed by a doctor. Maintaining a balanced lifestyle is key to keeping blood pressure under control.

Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. It is based on several secondary sources on the internet. As this content piece is not vetted by a medical professional, please consult a doctor before making any health-related decisions.