High blood pressure or you can say hypertension is a serious health disorder that has become very common nowadays. After a while, it leads blood vessel damage which can cause stroke, heart disease, kidney disease and many other problems.

Hypertension is also called the silent killer because, by itself, it creates no symptoms. If you do not get your blood pressure tested regularly, hypertension go unseen and untreated for years resulting in number of problems.

High blood pressure diet plays a crucial role in controlling high BP. Dietary suggestions for lowering blood pressure like as the DASH (Dietary Approaches to Stop Hypertension) diet contain decreasing your intake of sodium, alcohol and fat. The DASH guidelines also recommend taking more foods loaded with potassium, magnesium and calcium. In general, you must eat more low-calorie whole grains, protein source and plenty of vegetables and fruits.

By starting high blood pressure diet, you may be able to minimize your blood pressure and diminish the medications you require to control high blood pressure.

Record What You Eat
Some people didn’t note the number of calories they consume every day. So before avoiding heavy meals first jot down the foods you take, noticing the portion sizes can allow you to see the truth about your meal intake. You can then start cutting back – decreasing calories and portions to reduce weight and control over your blood pressure.

Which Meals Must Be Avoid In High Blood Pressure Diet

Avoid Salt (Sodium) – a high-sodium diet raises blood pressure in various people. In fact, if you eat less sodium, you might have maintained better blood pressure.

To Reduce the Sodium in Your Diet, Try These Suggestions:

  • Use a food diary to maintain record of the salt in the foods you take.
  • Try for less than 2300 mg (approximately 1 tsp) salt daily. Consult your doctor if you should go lesser to 1500 mgs.
  • Read the dietary facts label on each food package.
  • Choose foods that have 5% or even less of the ‘Daily Value’ of sodium.
  • Ward off from canned foods, fast foods, processed foods and lunch meats.
  • Avoid meals that have 20% or more Daily Value of sodium.
  • Utilize salt-free seasonings.

Foods You Must Include In High Blood Pressure Diet

Potassium, fiber and magnesium have the property of controlling high blood pressure. Vegetables and fruits are rich in potassium, fiber and magnesium and they are low in sodium. Connect to whole veggies and fruits to your diet. Juice is less helpful because the fiber is isolated. Also, seeds, nuts, lean meats, legumes and poultry are good sources of magnesium.

To enhance the amount of natural magnesium, potassium and fiber you intake, choose the right high blood pressure diet from the below:


Potatoes are rich in both potassium and magnesium, two vital minerals which can help you to lower your blood pressure. They are also loaded with fibers that are necessary for an entire healthy diet. Have a baked potato as the center point of your dinner. Instead of salty and fattening butter and sour cream, try including plain yogurt or salsa for flavor.

Skim Milk

The DASH diet suggests enhancing the amount of calcium-affluent foods that you take. Skimmed milk is a perfect source of calcium and is low down in fat, another crucial ingredient of a diet for reducing blood pressure. Exchange your higher-fat milk with skim milk.


Bananas are the excellent way to include potassium in your diet. Including foods which are high in this mineral to your diet is much better than taking supplements and it is simple. Add a banana into your breakfast with oatmeal or cereal.


Low-fat, low-sodium and high-fiber foods are only what you want for decreasing your blood pressure and oatmeal fits the bill. Oatmeal for your breakfast is a perfect way to charge up for the day.

Oatmeal can be bland, but abstain from including too much sugar.

Fat-Free Plain Yogurt

Cold and creamy yogurt is a paramount ingredient in mineral-affluent breakfasts, in salad dressings and sauces and even in entrees. Most brands of normal yogurt tend to be a bit higher in calcium than Greek varieties. You can manage the fat and nutrient content by creating your own yogurt at your home for your high blood pressure diet.

Sweet Potato

Sweet potatoes are the best addition to smoothies. Bake some of sweet potatoes at one time so you will have a ready supply for rapid smoothies and other recipes.


In addition to a heart-healthy monounsaturated fats and pressure-soothing minerals, avocados include health-promoting carotenoids. Peel the avocado carefully; the dark green flesh only under an avocado’s brittle skin that contains huge amounts of these disease-fighting components.

Peaches and Nectarines

Cold unsweetened peach slices are the perfect choice to fresh peaches and nectarines on a high blood pressure diet. Simply defrost ahead of time or, for smoothies, just toss in the blender.


Kale is low in calories that are widely considered a super-food because it includes a big dose of cell-protecting antioxidants as well as alpha-linolenic acid, a plant-based fat that cools inflammation. Thin and delicate baby kale leaves are the best choice for salads.


Cruciferous veggie is a popular source of cancer-fighting phytonutrients known as glucosinolates. You may substitute cold broccoli in multiple cooked entrees and side dishes.

Red Bell Pepper

Store the red bell pepper in refrigerator for up to 10 days. Cover the pepper in a little moist paper towel so they do not dry out. You can freeze additional to use later in cooked dishes.


In berries, mainly blueberries are high in natural ingredients called flavonoids. Study found that taking these compounds can prevent hypertension and likely help to decrease high blood pressure as well. Blueberries, strawberries and raspberries are simple to include in your diet chart. Keep them on your cereal in every morning. Place frozen berries on hand for a rapid and healthful dessert.

Leafy Greens

Foods rich in potassium provide you better ratio of potassium to sodium. Enhancements in this ratio can help to lower the blood pressure. Leafy greens such as arugula, romaine, collard greens, turnip greens, lettuce and spinach are rich in potassium.

Only try to choose fresh or frozen greens as canned veggies often have included sodium.


Study found that patients with high blood pressure are noted in continuous improvements in blood pressure by taking beetroot juice. The researchers elicited that it was the nitrates in the juice that brought down the contributors’ blood pressure within 24 hours only.

You may juice your own beets or only cook and take the whole root. Beetroot is tasty and delicious when roasted or when included to stews and stir-fries.

White Beans

You can use this food in soups, entrees and side dishes. As a meatless resource of protein, this is a great alternative for vegetarians. Opt for no-salt added or well-rinsed lower-sodium canned white beans or prepare dried beans overnight in a slow cooker.
Some Other Things You May Also Include:
  • Apples
  • Apricots
  • Carrots
  • Collards
  • Green beans
  • Grapes
  • Dates
  • Lima beans
  • Mangoes
  • Oranges
  • Melons
  • Raisins
  • Pineapples
  • Tuna
  • Spinach
  • Squash
  • Tangerines
Eating a healthy diet is very important for controlling your blood pressure. Some people like to follow a particular eating plan where healthy alternatives are clearly spelled out. These proven high blood pressure diet is most effective way for lowering blood pressure.