Diet for Hypertension: 11 Best Foods to Control Your Blood Pressure

Divya Tripathi

, Health A2Z

Lifestyle is changing nowadays. People spend most of the time sitting on the chair due to which amount of physical activity is reducing. It increases the risk of many health conditions and hypertension is one of them. It can lead to many serious health complications and increases the risk of stroke, heart disease and certain cardiovascular problems. In this blog, we are going to discuss diet for hypertension.


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What is Hypertension?


Hypertension is the medical name of high blood pressure. It is the condition where blood applies too much force against the walls of the blood vessels. Actually, blood pressure is the force exerted by the blood against the walls of the blood vessels. This pressure depends on the work done by the heart and the resistance of the blood vessels.



Hypertension is a global health concern. According to the World Health Organization (WHO), the growth of the processed food industry has impacted the amount of salt in diets globally and this plays a role in hypertension.




Fact You Should Know About Hypertension:



Here are the key points related to hypertension.



  • Normal blood pressure is 120 over 80 mm of mercury (mmHg), but high blood pressure is higher than 130 over 80 mmHg.


  • Acute causes of hypertension include stress, but sometimes it can happen on its own or it can result from an underlying condition, like kidney problem.


  • Uncontrolled high blood pressure can lead to a heart attack, stroke, and other problems.


  • Lifestyle factors are the best way to manage high blood pressure.



What are the Symptoms of Hypertension?



One of the most dangerous aspects of high blood pressure is that it is not easily recognizable. In fact, around 30% of people who are dealing with it, are not aware of it. The regular checkup is the only way to know whether your blood pressure is high or not. This becomes important if you have a family history of high BP. Diet for hypertension is to be taken special care of in order to control BP.




If you have extremely high BP, there may be certain symptoms to look out for, including:




  • Fatigue or Confusion


  • Vision problems


  • Chest pain


  • Difficulty breathing


  • Irregular heartbeat


  • Blood in the urine


  • Pounding in your chest, neck and ears



Diet for Hypertension to control your Blood pressure:



Diet plays an important role in enhancing your health. Scroll down and increase your awareness regarding the diet for hypertension:



1. Leafy Greens:


Hypertension Diet 11 foods to control your Blood Pressure



Leafy green vegetables contain potassium which helps kidneys to get rid of excess sodium through your urine which helps to reduce blood pressure.

Vegetables with high in potassium are:


  • Romaine lettuce


  • Arugula


  • Kale


  • Turnip Greens


  • Collard Greens


  • Spinach


  • Beet Greens


  • Swiss Chard



2. Berries



Hypertension Diet 11 foods to control your Blood Pressure




Blueberries contain natural compounds called flavonoids. Blueberries, raspberries, and strawberries are easy to add to your diet and they help to control BP.




3. Red Beets


Hypertension Diet 11 foods to control your Blood Pressure



Beets contain a high amount of nitric oxide which can help open your blood vessels and lower blood pressure. You can add beetroot juice or simply cook and eat the whole root in your diet.





4. Skim Milk and Yogurt


Hypertension Diet 11 foods to control your Blood Pressure



Skim milk is a good source of calcium and is low in fat. Calcium-rich foods are important elements of a diet for lowering blood pressure. You can also use yogurt if you don’t want to drink milk.


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5. Oatmeal



Hypertension Diet 11 foods to control your Blood Pressure



Oatmeal is full of the high-fiber, low-fat, and low-sodium and is considered one of the superior way to lower your blood pressure. Eating oatmeal in breakfast is the best way to start up for your day. It also helps to reduce BP. Moreover, its high fiber content makes you feel full for long.




6. BananasHypertension Diet 11 foods to control your Blood Pressure




Eating potassium-rich food is better than taking supplements. Banana is also a potassium-rich food which helps you to reduce your blood pressure.




7. Garlic and Herbs


Hypertension Diet 11 foods to control your Blood Pressure




Garlic can help reduce hypertension by increasing nitric oxide inside the body. Nitric oxide helps promote vasodilation or the widening of arteries to reduce blood pressure.




8. Dark Chocolate


Hypertension Diet 11 foods to control your Blood Pressure



Dark chocolate contains around 60 percent cocoa solids and contains less sugar as compared to regular chocolates. You can add dark chocolate to yogurt or eat it with fruits as a healthy dessert which helps you to control your BP.



9. Pistachios


Hypertension Diet 11 foods to control your Blood Pressure



Pistachios are healthy and one of the best ways to reduce your BP by decreasing peripheral vascular resistance or blood vessel tightening and heart rate.





10. Olive Oil


Hypertension Diet 11 foods to control your Blood Pressure


Olive oil is enriched with a healthy fat. It contains polyphenols, which helps in fighting with inflammation that can help reduce blood pressure.




11. Pomegranates


Hypertension Diet 11 foods to control your Blood Pressure



Pomegranate is a healthy fruit that you can eat raw or drink as a juice. According to a study, drinking a cup of pomegranate juice once a day for four weeks helps to reduce your BP.







Nowadays, high BP is one of the leading health condition which can lead to many serious problems like a heart attack. Diet for Hypertension is one of the best and easy ways to keep a check on your blood pressure. The symptoms of High BP are not easily visible, so it’s better to go for a checkup regularly and if you find any of the symptoms then consult a doctor as soon as possible.


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