Recommended Foods For People With Hypertension

Sometimes we have unhealthy relationships with food and always give in to our cravings, whether the food is healthily good for the body or not. We enjoy foods that are sweet, fatty, savory, salty, crunchy, and addictive without considering the possibility that they will eventually affect our health and cause physical problems.

Most of us are very much unaware of how many calories we consume daily from food and beverages. We don’t realize how much intake and overindulgence we do.  We only start to question what could have caused it when we begin to show signs of an ailment for which we have not seen a doctor yet.

Later, we would learn that it was all due to our bad eating habits, unhealthy lifestyle, and lack of frequent doctor visits.

High blood pressure, commonly known as hypertension, can be controlled with medication, dietary modifications, and other lifestyle changes while also lowering the chance of contracting associated disorders.  Heart disease, stroke, and renal disease are all complications made more likely by high blood pressure.

How to lower my blood pressure?

It is impossible to think we can immediately reduce blood pressure at home and by ourselves alone. To gradually lower their blood pressure, a person should adhere to a strategy that includes food, exercise, and maybe medication.

Numerous studies have indicated that certain foods help lower high blood pressure. That is the area we will focus on in this article.  We will examine some food items that could be beneficial and how to include them in the diet.

You might be able to lower your blood pressure and cut back on the medications you need to treat high blood pressure by establishing a few new eating habits, such as calculating calories and paying attention to portion sizes.  Incorporating certain foods into the diet can also be beneficial in lowering your laboratory test numbers.

Here are the foods we need to start buying and eating:

  • fruits like oranges and kiwis
  • vegetables like beets and green leafy vegetables are two examples
  • nuts like pistachios and walnuts
  • fatty fish, like mackerel
  • spices like cinnamon.


Going into detail, we will discuss it some more according to portion size based on the United States Department of Agriculture’s standards:


  • 1 cup of fruits or vegetables, either raw or cooked
  • 100% fruit juice (one cup)
  • 2 cups of leafy salad greens (raw)
  • ½ cup of dried fruit

The USDA suggests eating about 2 cups of fruit and 3 cups of vegetables per day for most people. However this varies slightly by sex and age.

  • Berries

Blueberries and strawberries have antioxidant properties.  We can consume them as a sweet treat or snack, including them in smoothies, or add them to oatmeals or overnight oats preparations.

  • Beets

Eating beets or drinking beet juice may have short and long-term helpful effects and aid in reducing blood pressure because it contains dietary nitrate.

  • Bananas

According to data from the American Heart Association (AHA), potassium lessens the effects of sodium and eases tension in the blood vessel walls.

  • Oats

Beta-glucan, a type of fiber found in oats, may be beneficial for heart health, including blood pressure. Oats include compounds that can lower blood pressure and safeguard the heart in various ways.

  • Leafy greens

Examples of leafy greens are kale, cabbage, lettuce, collards and mustard greens, spinach, and Swiss chards.

The risk of cardiovascular disease can be decreased when we lower our blood pressure by consuming at least 1 cup of green leafy vegetables each day.  The high nitrate content of leafy greens helps control blood pressure.

  • Garlic

Many of garlic’s antibacterial and antifungal properties may be attributed to allicin, the garlic’s major active component.

Kyolic garlic, in particular, as well as garlic in general, can lessen blood pressure and arterial stiffness and lower cholesterol levels.

Stir-fries, soups, and omelets are just a few of the savory dishes that garlic may improve in flavor. It can also be used as a seasoning in place of salt.

  • Yogurt

Yogurt being a fermented dairy product, is actually beneficial to our bodies.

Data from individuals with and without high blood pressure were analyzed in a 2021 study to see whether there was a connection between fermented dairy products and hypertension.

The participants with high blood pressure who ate more yogurt had reduced blood pressure readings compared to the non-participants.

  • Nuts

Numerous studies have revealed that consuming different kinds of nuts can assist in controlling hypertension.  However, do eat it without the added salt or snack on them plain.

All three types of nuts—walnuts, hazelnuts, and pistachios—seem to enhance endothelial function, which is good for blood pressure and cardiovascular health.

Adding them to salads and blending them into pesto makes for a good and healthy addition to your meals.

Making the right food choices will eventually have a positive impact on our health. Learn more information found in hypertension clinical trials to find out the best strategies for hypertension control. We must constantly monitor our blood pressure and heart health in order to learn how to make small dietary and lifestyle changes that will help us live longer, healthier lives.

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