Updated: 2021, Jun 7

High Blood pressure Diet: What to Eat & What Not to Eat

Will a sudden changes in our dining habits lower high blood pressure? In another way, will high blood pressure diet work? Hypertension can be present without knowing for many years until a serious condition occurs. There are a number of factors causing high blood pressure.

High Blood pressure Diet: What to Eat & What Not to Eat

Obesity or overweight is one of the major causes of hypertension. Lack of exercise, overweight, high alcohol consumption, chronic stress are some of the causes that lead to chronic heart conditions, stroke, kidney damage as well as arteries diseases. It is an evident that without a healthy living life style, a regular exercise and a balance diet, there are certain possibility that it could lead to malignant hypertension.

High Blood Pressure Diet

It is a form of control diet to lower high blood pressure. Most of the underlying causes in hypertension lies with having overweight or obesity. The aim of high blood pressure diet is to increase your intake of correct diet. A healthy diet is a start to adapt foods like fruits and vegetables or foods that are lower in cholesterol and higher in fiber that also include potassium, calcium and magnesium.

Natural diet is one of the ways to develop high blood pressure diet. A regular exercise together with a balance diet will lower the hypertension. Avoid having too much sodium (salt), eat less process foods and more of fresh food.

Track What You Eat

Often people are unaware of the daily eating habits on how many calories or fats, the size of the portions they consume. It is important to write down the daily food intake in order to reduce calories as well as to manage high blood pressure. Tracking of what you eat will not only help control blood pressure but also directing towards a healthy lifestyle.

Know What to Eat

Other than keeping track of what you eat, it is also vital to know what to eat by understanding and choosing the correct diet. Mostly fruits and vegetables are high in fibre, potassium, magnesium and lower in salt.

Diet Tips

Diet Tips For High Blood Pressure

  • Avoiding Salt
    Using food diary to keep track of salt intake, aim for salt less than one table spoon and read nutritional labels on food package are factors to avoid salt. In addition, avoiding canned or process foods or fast foods and using of salt-free seasonings will also reduce the intake of salt.
  • Utilize Herbs or Spices
    A healthier alternative approach is to use herbs or spices to receive a tang/spicy flavor of food. Different types of herbs can create different flavors that can be quite similar to salt.
  • Fruits and Vegetables
    Fresh foods always bring necessary elements required in the healthy diet. Most fruits and vegetables include magnesium, potassium and high fibre. Consult with your dietician to increase the amount of fresh food intake as well as to lower your sodium intake.
  • Cut Back Your Caffeine
    Caffeinated products are also one of the causes to raise high blood pressure for a short period of time. It is essential to limit the caffeine intake at a minimum to two times per day.
  • Exercise Regularly
    By increasing exercise level regularly, high blood pressure can be lower. If you already have a hypertension, exercise will bring your blood pressure level to a safe level. Avoid unnecessary excessive activities as it can risk your health. Consult with your doctor to develop an exercise program.
  • Limit Your Alcohol
    Too much alcohol will cause a series of complicated health problems. At the same time, a few amount of alcohol can reduce high blood pressure. Track the drinking pattern to limit the alcohol consumption, tapering off if you are a heavy drinker are some of the factors to reduce blood pressure.
  • Reduce Your Stress
    Eliminating stress can decrease high blood pressure. Identify stress and eliminate by different ways such as meditation or yoga or deep breathing exercise or consult with professional for counseling.
  • DASH Diet
    A high blood pressure diet that lower the saturated fat, eliminate excess sugar, sweet drinks and other junk food. Also known as Dietary Approaches to Stop Hypertension include whole grains and nuts, fresh fruits and vegetables as well as lean meat, chicken and fish.
  • HEART Healthy Diet
    Similar to DASH Diet, HEART healthy diet require to eat foods that are naturally low in fat. Avoid hydrogenated ingredients and pay attention to the way foods are prepared are basic factors to reduce blood pressure.
  • Monitor Your Blood Pressure
    It is important to monitor your high blood pressure. Have a primary care doctor to give you regular medical check-up.

A combination of reducing high blood pressure and diet can lead a healthy life style. Diets can be different and may not fit in with everyone. However, there are several diet methods that can be used to balance it and to lower blood pressure. Remember to follow healthy diet guideline, avoid from consuming salt and limit alcohol intake and most importantly develop your exercise program.



Sam Kramer is a Registered Dietitian, Licensed Dietitian Nutritionist, Six Sigma Green Belt Certified, and Certified Sports Nutritionis

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