Foods to include in high blood pressure diet

The 17 Best Foods in high blood pressure diet 

What foods to include in your high blood pressure diet has become a major concern when over 1 billion world’s population have high blood pressure.

Well, following a nutritious and heart-healthy diet is always suggested. 

And this is for all, with high blood pressure, including those on blood-pressure-lowering medications. [1]

Research has shown that a healthy diet is essential for lowering blood pressure and maintaining optimal levels.

Research has shown that a healthy diet is essential for lowering blood pressure and maintaining optimal levels.

It’s important to include certain foods in your high blood pressure diet, especially those high in specific nutrients like potassium and magnesium, to reduce your blood pressure levels.

Before you dig into the list of foods to include in your high blood pressure diet. Let’s know, what is Hypertension or high blood pressure?

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What is high blood pressure?

So to understand basically, Blood pressure is the force of blood pushing against blood vessel walls. 

Your heart pumps blood into the arteries (blood vessels) which then carry the blood throughout the body. 

And, high blood pressure, or hypertension, means the pressure in your arteries is above the normal range. 

Additionally, In most cases, no one knows what is causing high blood pressure. 

What causes high blood pressure?

Usually, High blood pressure develops over a course of time. 

It can be the result of anything, from unhealthy lifestyle choices, such as not getting enough regular physical activity to bad food choices. 

In some cases, certain health conditions, such as diabetes and obesity, can also increase the risk of developing high blood pressure. 

Additionally, it can also happen during pregnancy.

What are the signs and symptoms of high blood pressure?

Usually, High blood pressure is symptomless, and many people do not know they have it unless it gets really severe. 

So, measuring your blood pressure is the only best way to know whether you have high blood pressure.

However, there may be certain symptoms one experiences when having Severe High Blood Pressure.

  • Severe headaches
  • Nosebleed
  • Fatigue or confusion
  • Vision problems
  • Chest pain
  • Difficulty breathing
  • Irregular heartbeat
  • Blood in the urine
  • Pounding in your chest, neck, or ears

Note, If you have any of these symptoms, kindly see a doctor immediately…

What problems does high blood pressure cause ?

Here are a few problems that are caused by High blood pressure. 

Just remember higher your blood pressure and the longer it goes uncontrolled, the greater the damage.

  • Heart attack or stroke.
  • Aneurysm
  • Heart failure.
  • Dementia
  • Metabolic syndrome
  • Weakened and narrowed blood vessels in your kidneys.
  • Thickened, narrowed, or torn blood vessels in the eyes.
  • The trouble with memory or understanding.

17 Best Foods to include in high blood pressure diet

Here are the 17 best foods one should include in their high blood pressure diet.


1. Swiss chard

Swiss chard is a green leafy vegetable and is packed with blood-pressure regulating nutrients, including potassium and magnesium. 

When cooked, one–cup of it (145 grams)  delivers 17% and 30% of your daily potassium and magnesium needs, respectively.

Moreover, when people are dealing with high blood pressure, every 0.6-gram per day increase in dietary potassium is linked to a 1.0 mm Hg reduction in systolic blood pressure(the top number) and a 0.52 mm Hg reduction in diastolic blood pressure(the bottom number). 

Additionally, one cup (approx 145 grams) of Swiss chard packs 792 mg of this important nutrient.

Magnesium is also an essential nutrient for blood pressure regulation. 

It helps decrease blood pressure through many mechanisms, including by acting as a natural calcium channel blocker, which blocks the movement of calcium into heart and arterial cells, allowing your blood vessels to relax.

Thus it helps to promote a healthy heart.

2. Carrots

These, Crunchy, sweet, and nutritious, are a staple veggie in many people’s diets. 

Additionally, carrots are high in phenolic compounds, as p-coumaric, chlorogenic, and caffeic acids, that help relaxes blood vessels and reduce inflammation, which may help lower blood pressure levels.

Although it can be enjoyed cooked or raw, eating them raw may be more beneficial for reducing high blood pressure according to studies.[2]

Taking carrot juice daily (473ml) for three months led to a reduction in SBP but not DPB.[3]

3. Celery

We know celery is a popular vegetable but it may have positive effects on blood pressure also. 

Due to its phthalides content, which may help relax blood vessels and lower blood pressure levels.

Studies suggest that cooked celery intake was significantly associated with reduced blood pressure.

4. Broccoli

We all know broccoli for its many beneficial effects on health, which include the health of your circulatory system. 

And adding this cruciferous veggie high blood pressure diet may be a smart way to reduce blood pressure.

As, this is loaded with flavonoid antioxidants, which may lower your b.p by enhancing blood vessel function and increasing nitric oxide levels in your body.

Additionally, one who consumed 4 or more servings of broccoli per week had a lower risk of high blood pressure than those who consumed broccoli once a month or less according to study data.

5. Tomatoes and tomato products

Tomatoes and their products are rich in many nutrients, including carotenoid pigment lycopene and potassium. 

Lycopene has been significantly linked with beneficial effects on your heart health, and eating foods high in this nutrient, such as tomato products, may help reduce heart disease risk factors like high blood pressure.

Additionally in a review of 21 studies concluded that consuming tomato and its products improves blood pressure and may help lower your risk of heart disease and heart disease-related death.[4]

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6. Beets, beet greens

Beets, beet greens, and their juices are exceptionally nutritious, and eating them may help promote healthy blood pressure levels. 

They’re rich in nitrates, which help relax blood vessels and may lower blood pressure.

Some research links adding beets and beet products to your diet may help promote healthy blood pressure levels.

Although other studies have also linked beet and beet juice intake to positive effects on blood pressure, not all studies have shown the same results.

7. Spinach

Spinach is high in nitrates the same as beets are and is also loaded with antioxidants, calcium, potassium, and magnesium, which makes it an excellent choice for people with high blood pressure.

According to a study on 27 person, who consumed 16.9 ounces approx 500 mL of a high nitrate spinach soup on a daily basis for at least 7 days. 

Experienced reductions in both DBP and  SBP, as those who consumed low nitrate asparagus soup for the same time.

Additionally, spinach soup also reduces artery stiffness, which in turn, reduces blood pressure and improves heart health.

8. Citrus fruits

Citrus fruits, including lemons, oranges, and grapefruit, can have powerful blood-pressure-lowering effects. 

They’re rich in several vitamins, minerals, and plant compounds that may help keep your heart healthy by reducing heart disease risk factors like high blood pressure.

A 5-month study involving 101 Japanese women observed that daily lemon juice intake combined with walking was significantly correlated with reductions in SBP, an effect that the researchers attributed to the citric-acid and flavonoid content of lemons.

Although studies show drinking orange and grapefruit juice may help reduce blood pressure. 

Yet, grapefruit and grapefruit juice can interfere with your common blood-pressure-lowering medications, so kindly consult your healthcare provider or physician before adding this fruit to your high blood pressure diet.

9. Berries

Well, berries have been linked to a variety of impressive health benefits, including their potential to reduce heart disease and major risk factors like high blood pressure. 

Berries are a rich source of antioxidants, and also include anthocyanins, which are pigments that give berries their vibrant color.

Additionally, these pigments (anthocyanins) increase nitric oxide levels in the blood and reduce the production of blood vessel-restricting molecules. And may help reduce blood pressure levels. 

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10. Beans and lentils 

Fiber, magnesium, and potassium in beans and lentils are the nutrients that help regulate blood pressure. 

There are numerous studies showing that eating beans and lentils may help lower high blood pressure levels.

11. Pumpkin seeds

They’re a concentrated and rich source of nutrients important for blood pressure control. 

These include magnesium, potassium, and arginine, an amino acid needed for the production of nitric oxide, which is essential for blood vessel relaxation and blood pressure reduction.

12. Chia and flax seeds 

These tiny seeds are teeming with essential nutrients. Chia and flax seeds are rich in magnesium, potassium, and fiber and these are helpful in healthy blood pressure regulation.

In a study on 26 people with high blood pressure found that supplementing a 35gm of chia seed flour per day led to blood pressure reductions in both medicated and unmedicated people.

13. Pistachios 

Well, Pistachios are highly nutritious, and their intake has been linked to healthy blood pressure levels. 

Moreover, they’re full of a number of nutrients essential for heart health and blood pressure regulation, including potassium. 

A review of 21 studies found pistachio intake had the strongest effect on reducing both SBP and DBP among all the nuts included in the review.[5]

14. Amaranth

Amaranth or Rajgira is a whole grain and eating whole grains like amaranth may help lower your blood pressure levels. 

Studies clearly indicate that diets rich in whole grains may decrease your risk of high blood pressure.

This whole grain is particularly high in magnesium. 

A review of 28 studies states that a 30-gram per day increase in whole grains was associated with an 8% reduced risk of high blood pressure.

15. Greek yogurt

Greek yogurt is a highly nutrient-dense dairy product. Additionally, it is packed with minerals that help regulate b.p including potassium and calcium.

A review of 28 studies concluded that consuming 3 servings of dairy per day was associated with a 13% lower risk of high blood pressure.

Moreover, a 7-ounce (200-gram) increase in dairy intake per day was associated with a 5% reduction in hypertension risk.

16. Salmon and other fatty fish

These fish are an excellent source of omega-3 fats, which have vast heart health benefits. 

These omega-3 fats help reduce blood pressure levels that too by decreasing levels of blood-vessel-constricting compounds called oxylipins and by reducing inflammation also.

Moreover, research has attached higher intakes of omega-3-rich fatty fish to lower blood pressure levels.

17.  Herbs and spices

Some types of herbs and spices contain powerful compounds which may help reduce blood pressure by helping blood vessels relax.

A few of them are saffron, celery seed, cilantro, lemongrass, black cumin, ginseng, cinnamon, cardamom, sweet basil, and ginger. 

Additionally, these herbs and spices have been shown to have blood-pressure-lowering potential, according to results from animal and human research.

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Along with a high blood pressure diet and certain lifestyle modifications can significantly lower blood pressure levels and help reduce your heart disease risk.

Try adding some of these heart-healthy foods to your high blood pressure diet. If you have high blood pressure levels or are seeking to maintain healthy blood pressure.