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The 17 Best Foods for High Blood Pressure

Dt. Parvathy Menon

3 Min Read

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We all have heard “you are what you eat” and it is true that whatever we consume every day reflects on our health. It could be weight gain or weight loss, radiant or dry skin and hair and overall well being. Similarly, food can play an important role in maintaining your blood pressure levels.

In this article, we shall learn about the 17 best foods for high blood pressure.

Foods for High Blood Pressure

(1) Bananas

Bananas are rich in potassium and fibre. You can have it in the morning for that quick boost of energy or it can be added to smoothies as a natural sweetener.

(2) Berries

All berries are good for lowering blood pressure. However, the blueberries are rich in nitric oxide which helps in increasing the blood flow. Berries can be mixed with oatmeal and salads for breakfast or lunch.

(3) Leafy vegetables

Leafy vegetables are a great source of potassium and they also help not just lower blood pressure but also in treating iron deficiency anaemia and diabetes. These leafy veggies can be added to smoothies, omelettes, and sandwiches.

(4) Beetroot

Beetroot is known for its nitric oxide content which helps in lowering blood pressure, similar to blueberries. Beets can be made a part of your diet either in the form of juice or salads.

(5) Garlic

Some studies show that the allicin compound in garlic helps in reducing blood pressure. This compound is released when the garlic is either chopped or crushed. However, the consumption of garlic for hypertension is still debatable.

(6) Sweet potatoes

Sweet potatoes are rich in potassium, magnesium and fibre. They are easy to cook and are versatile. You could grill, steam, roast or bake them.

(7) Oats

Oats are nutritious and can be incorporated into your diet in the form of cheelas, upma, porridge or even a smoothie. They can also be soaked overnight for the next day’s breakfast. Oatmeal helps in reducing the risks of cardiovascular diseases too

(8) Salmon

Salmon and other fatty fishes contain omega-3 fatty acids that help in reducing inflammation and blood pressure. They are also filled with vitamin D which is essential in the absorption of calcium.

(9) Avocado

Avocado is also known as butter fruit which is rich in calcium, magnesium and potassium. It can be used as a filling or spread for your sandwiches.

(10) Quinoa

Quinoa is a plant-based protein that is known for relieving constipation, reducing blood pressure levels, and diabetes. Quinoa is also gluten-free and can be consumed by people who are sensitive to gluten

(11) Broccoli

Broccoli is filled with calcium, potassium, magnesium, and vitamin C. All these nutrients help in lowering blood pressure.

(12) Pumpkin seeds

Unsalted varieties of pumpkin seeds help in lowering blood pressure. The reason why you are asked to consume unsalted pumpkin seeds is that a high intake of salt can elevate blood pressure.

(13) Dark chocolate

Not all chocolates are bad for your health. There are chocolates such as dark chocolate that are good for cardiovascular diseases. Consuming a moderate amount of dark chocolate with 70-80% or more cocoa content once in a while can help in the improved functioning of blood vessels.

(14) Pistachios

Nuts are always a good option when it comes to mid-day meals or evening snacks. Just like pumpkin seeds, pistachios should not be salted and can be consumed to reduce the tightening of the blood vessels and improve blood flow.

(15) Citrus fruits

Citrus fruits are loaded with vitamins, minerals and antioxidants that help in lowering blood pressure.

(16) Beans and lentils

Beans and lentils are rich in fibre, magnesium, and potassium. Consuming beans and lentils regularly can help in regulating blood pressure and diabetes.

(17) Yoghurt

Researchers have found that frequent consumption of yogurt is beneficial for blood pressure. Yogurt contains beneficial bacteria and also has essential minerals that are key for blood pressure regulation. While adding yogurt to your diet, be sure to choose the unflavored or unsweetened variety.

Conclusion

Adding the above-listed food options to your balanced diet, along with a healthy lifestyle will help in controlling your blood pressure levels.

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Written by

Dt. Parvathy Menon

Parvathy N Menon is a senior nutrition consultant with MFine. She is an MSc in Nutrition & Dietetics and is also a registered dietitian (RD). Her areas of expertise include nutrition for medical conditions like diabetes, ailments of the heart, PCOD, etc. She also specialises in weight loss/gain, women’s health and overall well-being programs. On a personal note, she enjoys travelling, listening to music and spending quality time with her family.

The 17 Best Foods for High Blood Pressure

Foods for High Blood Pressure

(1) Bananas

(2) Berries

(3) Leafy vegetables

(4) Beetroot

(5) Garlic

(6) Sweet potatoes

(7) Oats

(8) Salmon

(9) Avocado

(10) Quinoa

(11) Broccoli

(12) Pumpkin seeds

(13) Dark chocolate

(14) Pistachios

(15) Citrus fruits

(16) Beans and lentils

(17) Yoghurt

Conclusion

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