Best Foods For High Blood Pressure
Best Foods For High Blood Pressure

11 Best Foods For High Blood Pressure

Hypertension or high blood pressure can be controlled with a healthy lifestyle and diet. Here’s the Best Foods For High Blood Pressure.

The risk of hypertension or high blood pressure increases with age. WHO data shows that one in three people in the world has hypertension.

High blood pressure is a condition where systolic blood pressure is more than 130 mmHg and diastolic blood pressure is more than 80 mmHg. If this blood pressure condition is not controlled, it can cause damage along the blood vessels and organs of the body such as the heart, kidneys, and brain.

High blood pressure can be controlled by taking medications, exercising regularly, and a healthy diet. The diet needed to control high blood pressure includes high potassium and magnesium content as well as essential nutrients to reduce blood pressure.

The Best Foods For High Blood Pressure

Here’s the best meal for people with high blood pressure.

Citrus fruits

Citrus fruits, including grapefruit, oranges, and lemons, may have a stronger blood pressure-lowering effect. They are loaded with vitamins, minerals, and plant compounds that can help maintain your heart health by reducing risk factors for heart disease such as high blood pressure.

A five-month study involving 101 Japanese women showed that daily lemon juice intake combined with walking significantly correlated with a decrease in SBP. It is an effect that researchers attributed to citric acid and lemon flavonoid content.

Research has also shown drinking grape juice and grapefruit can help lower blood pressure. However, grape juice and grapefruit can interfere with common blood pressure lowering medications, so consult your health care provider before adding this fruit to your diet.


However, how to consume it, made with juice or smoothies, this fruit can help maintain normal blood pressure. According to data in the American Journal of Clinical Nutrition, eating a bowl of blueberries every week can reduce the risk of high blood pressure.


A study published in Nutrition, Metabolism and Cardiovascular Diseases found people who ate walnuts had lower diastolic blood pressure.


Rich in potassium, Citrulline, and lycopene, watermelon is a heart-healthy companion, also lowering systolic and diastolic blood pressure.


Whatever the variety, regular eating pears are very good for healthy blood pressure.

Fatty fish

Salmon and trout are sources of omega-3 fatty acids that play a role in lowering blood pressure.

Swiss Chard

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

Pumpkin Seeds

Pumpkin seeds are an important source of concentrated nutrients for blood pressure control, including magnesium, potassium, arginine, and amino acids.

It is necessary for the production of nitric oxide, which is essential for the relaxation of blood vessels and a decrease in blood pressure.

Pumpkin seed oil has also been shown to be a potent natural remedy for high blood pressure.

Beans and Lentils

Nuts and lentils are rich in nutrients that help regulate blood pressure, such as fiber, magnesium, and potassium. A number of studies have shown that eating nuts and lentils can help lower high blood pressure.


Bananas contain a lot of potassium, a mineral that plays an important role in managing high blood pressure. According to the American Heart Association, potassium reduces the effects of sodium and reduces tension in the walls of blood vessels.

A diet rich in potassium can help lower blood pressure. People who ate a lot of potassium had a 27% lower risk of developing heart disease.


Beetroot contains nitrates that can help open blood vessels and lower blood pressure. The researchers also found that nitrates in beet juice lowered the blood pressure of study participants in just 24 hours.

Last Updated on May 5, 2021 Reviewed by Market Health Beauty Team