High Blood Pressure Diet

High blood pressure, or hypertension, is the most common preventable risk factor for heart attack, impaired vision, and heart disease. It would be surprising to know that more than 1 billion people worldwide are suffering from high blood pressure. It is not that this disease cannot be fought or avoided, it is just necessary to achieve a balanced diet. Including a high blood pressure diet and a heart-healthy diet can changes lower blood pressure levels and reduce your risk of heart disease.

Research has shown that a healthy diet especially high in specific nutrients like potassium and magnesium is essential to maintain optimum blood pressure levels, which lower your blood pressure levels.

Keep reading to learn more about reducing high blood pressure, including some dietary changes.

High blood pressure diet that help to lower blood pressure

Eating certain types of food can help you lower your blood pressure.

1. Citrus fruits

Grapes, oranges, kiwis, lemons, and grapefruit come under the citrus fruits. They are considered the best source of Vitamin C. These are capable of reducing high blood pressure. citrus fruits are high in vitamins, minerals, and plant compounds that may help keep your heart healthy.

Studies have also shown if 500 grams of vitamin C is consumed daily, it can reduce systolic and diastolic blood pressure by 3.84 MH Hg and 1.48 MH Hg respectively. Drinking orange and grapefruit juice daily, then positive effects can be seen in health soon.

2. Berries

Blueberries and strawberries are a rich source of antioxidants including anthocyanins. Foods rich in anthocyanin foods can protect a person from problems caused by high blood pressure and arteriosclerosis.

Strawberries contain antioxidant compounds called anthocyanins, which are a type of flavonoid. In one study, researchers found that people with the highest intakes of anthocyanins (mainly strawberries) had an 8 percent reduction in their risk of high blood pressure compared to those with low anthocyanin intakes.

Another study noted that eating a cup of blueberries every day can reduce systolic blood pressure, the most common type of blood pressure. This contraction of the heart muscle then puts pressure on the arteries. The same amount of blueberries can improve the functioning of blood vessels. Phytochemicals and anthocyanins can be credited for this benefit.

Blueberries, raspberries, chokeberries, cloudberries and strawberries are some of the berries that are rich in antioxidants called anthocyanins.

3. Banana

Bananas are a good source of potassium, a mineral that plays an important role in the management of high blood pressure. Apart from this, sodium is also found in very few amounts in bananas, patients with high blood pressure are advised to avoid taking sodium. The potassium present in bananas acts as a vasodilator, which reduces the effect of sodium and reduces the tension in the walls of blood vessels.

4. Leafy green vegetables

To lower blood pressure, eat cabbage, lettuce, spinach, arugula, radish greens, fennel, mustard greens, turnip greens in your diet. Leafy greens are extremely helpful in reducing the effects of stress. The potassium present in leafy greens helps in flushing out excess sodium (one of the main causes of high blood pressure) from the body, thereby keeping blood pressure under control.

Research suggests that eating nitrate-rich vegetables every day can reduce high blood pressure for up to 24 hours.

5. Pistachios 

Pistachios are very good for health, rich in fiber, protein, vitamin C, zinc, copper, potassium, iron, calcium and many other essential salts. It has been concluded in 21 types of research that pistachios can easily balance both SBP and DBP.

6. Celery

This herb is popular in American, European, and Middle Eastern cuisines, and in addition to adding great flavor to food, it is added to, among other things. Such as vitamin C, there are compounds called carotenoids and phthalides, which are significantly associated with blood pressure.

In addition, there are some animal studies that have shown that celery helps lower both systolic and diastolic blood pressure. Celery also acts as a calcium channel blocker, which is known to relax and dilate blood vessels.

7. Spinach

Spinach is a green, healthy food. Magnesium, potassium, folate and nitrates are also important in spinach, which makes it an excellent choice for people with high blood pressure.

Spinach is also rich in folate and magnesium. Folate and magnesium are helpful in keeping blood pressure levels under control.

8. Olive oil

Olive oil is good for fried foods. It contains 74 percent monounsaturated fat. It reduces the risk of heart diseases. Extra virgin olive oil is a better option for people suffering from high blood pressure as it contains more vitamin-E than other varieties.

Scientific research has found that if you include a limited amount of olive oil in your diet regularly, then bad cholesterol and systolic blood pressure can be reduced. This can have an effect not only on young women, but also on older women.

9. Beetroot

Beetroot contains phytochemicals and antioxidants like betacyanin. They help in increasing blood flow, keeping the liver healthy and purifying the blood.

Beetroot is rich in antioxidants, phytochemicals and minerals like nitric oxide, potassium and magnesium, which help in controlling blood pressure. Nitric oxide is a molecule produced by our bodies that helps cells communicate by sending signals throughout the body. This further helps in improving the blood flow throughout the body.

The iron, antioxidants and phytochemicals present in it help to purify the blood and increase the flow of oxygen to the brain.

According to research, 15 patients of high blood pressure who drank 250 ml of juice, their blood pressure was found to be 10 mmHg lower.

They says, “We hope that the person who consumes vegetables rich in nitrates, his heart will continue to function better. Vegetables with leaves or beetroot can be very beneficial.

10. Beans and lentils

Beans and lentils are rich in nutrients, which help in controlling blood pressure. The main reason for this is the nutrients found inside beans and pulses such as fiber, magnesium, and potassium. Several studies have shown that eating beans and lentils can lower high blood pressure levels.

A review of 8 studies, which involved 554 people, indicated that people’s SBP was lower when other foods were replaced with beans and lentils. And high blood pressure levels were seen to improve.


High blood pressure is a serious medical condition that significantly increases the risk of heart, brain, kidney and other diseases. Stress, obesity, excessive smoking, alcohol consumption and high intake of wrong foods in daily diet are some of the possible causes of high blood pressure.

Simple changes in diet, sleep cycle and physical activity can prove to be highly beneficial in controlling high blood pressure.


Dec 25, 2023
What Is The Ayurvedic Diet And How Does It Work?

The Ayurvedic diet is deeply rooted in Ayurvedic medicine, an ancient holistic healing system originating from India. It emphasizes the[...]

Dec 07, 2023
Anti-Inflammatory Foods: Foods That Combat Inflammation

Studies suggest that Anti-Inflammatory foods like fruits, vegetables, nuts, seeds, olive oil, dark chocolate, and whole grains can help reduce[...]

Dec 01, 2023
High-Fat Foods: Nutrient-Rich Fat Sources You Should Embrace

Healthy high-fat foods are a crucial macronutrient with multifaceted roles in maintaining our health. They serve various essential functions, from[...]



The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional