Best Foods For High Blood Pressure


Here are certain foods that can lower blood pressure. Foods to avoid with high blood pressure include salty snacks, canned food, sugar, butter and margarine. Management of hypertension with DASH diet is recommended.

Over 75 millions Americans have high blood pressure. High blood pressure or hypertension is a silent killer. It can go unnoticed if you do not check it regularly. Research shows that high blood pressure is less prevalent in plant-based eaters, and that sodium intake can worsen hypertension.


Our blood carries oxygen and nutrients throughout our body through a network of tiny vessels.

These are like small tubes. As blood travels, it exerts pressure on vessel walls. It is called blood pressure.

If the pressure gets intense, it is high blood pressure. There could be a plaque within the walls narrowing the space, giving hard time to the blood to flow through them. Vessels are stiff and hardened, although still contracting. 

Normal blood pressure is 120 over 80.

According to the American College of Cardiology, blood pressure is segmented out into four phases:

Normal, elevated, hypertension stage one, and hypertension stage two.


DASH stands for “dietary approaches to stop hypertension”.

DASH diet is a way of eating recommended for people hoping to prevent high blood pressure, heart disease, and strokes.

The DASH diet comes down to the following principles.

  • Reducing sodium intake, lowering the amount of saturated fats, added sugars, and processed foods you're consuming,

  • increasing the number of fruits, veggies, low-fat dairy products, and whole grains you're eating.

We do need sodium in the diet for our bodies to function normally. The DASH diet suggests no more than one teaspoon, or 2,300 milligrams, of sodium per day.

The diet is not restrictive of any singular food group, like carbs or dairy. But strives to offer lower fat and less processed versions of foods. Numerous studies have shown that the DASH diet can help with many chronic diseases, like diabetes and even cancer prevention.


There are certain foods which can help managing high blood pressure:


Everybody seems to know the virtues of dark chocolates, but the real hero is the cocoa powder that is inside the dark chocolate, because that's where all the flavanols are housed and that's what helps to keep our blood vessels healthy and elastic.

So it is advised to pick up some cocoa powder daily. you could put it in smoothies, you could put it in oatmeal, or you can also put a little bit in your morning coffee.


This is another key food to fight high blood pressure. It's a triple threat to hypertension as it

Is packed with  potassium, magnesium and folate.

Potassium is a sort of anti-sodium. Sodium draws in water resulting in  hypertension.

Potassium flushes it out, lowering sodium level in blood resulting in adequate excretion of water.

So instead of lettuce on a sandwich, put spinach leaves. You have a simmering pot of soup on the stove or marinara sauce, dump those spinach leaves in, stir it around and enjoy an extra yummy diet.


It could be powdered garlic, minced garlic,  roasted garlic or raw garlic. Garlic has two active ingredients. One is called allicin which keeps the lining of the blood vessels healthy.

The other one is a natural ACE inhibitor, called gamma-glutamylcysteine.This chemical in combination with allicin dilates arteries, resulting in lowering blood pressure.

ACE inhibitor work by stopping the production of an enzyme that is responsible for narrowing the blood vessels that result in high blood pressure.

Garlic is more effective when used raw, fresh, but raw garlic is super pungent. You can consume it in the form of strong tea.


All beans are great for the heart because they have protein, fiber, potassium, and magnesium.

But I am featuring  white beans as the superhero here because they have the added benefit of calcium and calcium helps our blood vessels to contract and dilate.

An added trick is that you can use white beans as a cream in soup. Make a soup and instead of using cream to thicken it up ,put in a can of white beans in the form of puree and it's simply delicious and also makes it great for health.


Pumpkins also play a role in lowering blood pressure. Key ingredient is nitric oxide. Nitric oxide is a vasodilator, relaxes blood vessels ultimately resulting in lowering blood pressure. 

Pumpkins also contain potassium that helps to lower the blood pressure.

You can buy canned pumpkin, it is available in puree form ,and can make a nice pumpkin pudding.


Eating a half cup of walnuts daily has been shown to help lower blood pressure, improve blood flow and even shrink your waist. Walnuts contain healthy fats named omega 3 fat, magnesium and fiber, which may be why they're good for blood pressure.


Beets and beet juice are rich in nitrates, which can help widen your blood vessels and improve blood pressure. In one study, drinking just eight ounces of beet juice lowered participants' blood pressure for 24 hours, so drink up.


Flaxseed is a third good choice. Flaxseeds contain alpha-linolenic acid and lignans. Lignans are also effective for bad cholesterol and diabetes. People with hypertension who ate just three tablespoons of flaxseed daily for six months lowered their blood pressure by an average of 10 percent.

Not sure how to eat flaxseed?

Grind it up and add it to yogurt or a smoothie.

Flaxseeds can also be consumed in foods such as pasta, buns or muffins.


Watermelon contains an amino acid called citrulline, which may assist with overseeing hypertension. 

Citrulline assists the body with delivering nitric oxide, a gas that loosens up veins. This impact helps the progression of blood, which can bring down hypertension. 



Here are some foods that are responsible for an increase in blood pressure. If you are at risk of hypertension, it is better to avoid the following items.

  • Canned food
  • Salt
  • Deli meat
  • Salted Snacks
  • Certain condiments
  • Pickles
  • Sugar
  • Butter and margarine
  • Whole dairy products
  • Tomato puree


High blood can pose serious threats to your cardiac health and even can lead to paralysis if get unchecked. It is also aleading cause of migraine in adults.

  • Adopt a healthy lifestyle. Work out to keep yourself fit.
  •  A few asanas of yoga are also helpful to reduce blood pressure, such as cobra pose or bridge pose.
  • Eat a healthy diet. Keep an eye on what you eat. Write a food diary for a week to get an insight about your eating habit.
  • Limit the amount of alcohol.
  • Monitor your blood pressure at home and visit your doctor on a regular basis.

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