Diet for Hypertension


We all know that lifestyles play an important role in treating high blood pressure. By adopting better food habits, including low calories and watching portion sizes, you may be able to lower your blood pressure and reduce the medications you need to control high blood pressure.

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High Blood Pressure Diet:

It is a well-known fact, the more you restrict your sodium intake, better will be your blood pressure levels. On the other hand, Potassium, magnesium, and fiber, may help control blood pressure. As, fruits and vegetables are high in potassium, magnesium, and fiber and have low sodium levels, it is advisable to include whole fruits and veggies in your diet. Juices are less helpful, because their fiber content is removed. Also, nuts, seeds, legumes and poultry are good sources of magnesium.

Recommended Foods:

  • Choose your fruits and vegetables wisely, they should offer nutritional values as well as eliminate excess fluid from our body.
  • Several vegetables and fruits have diuretic properties, so try these as much as possible.
  • Fruits- Watermelon, Musk melon/cantaloupe, Blueberries, Lemon
  • Vegetables – Asparagus, Artichokes, Beets, Brussels Sprouts, Cabbage, Celery, carrots, Cucumber, Dandelion, Drumsticks(Moringa leaf/seed pods), Eggplant, Lettuce, Tomatoes, Watercress etc…
  • Certain herbs, such as garlic, ginger, fennel, onion, hawthorn, horse radish and parsley are beneficial in managing high blood pressure.
  • Include natural Potassium, Magnesium & Fibers like: apples, apricots, bananas, beet greens, broccoli, carrots, collards, green beans, dates, grapes, green peas, kale, mangoes, melons, oranges, peaches, pineapples, potatoes, raisins, spinach, squash, strawberries, sweet potatoes, tangerines, tomatoes, tuna & yogurt (fat-free)


Foods to Avoid:

  • Avoid highly salted foods, such as chips, nuts, pretzels, corned meat, processed meats, sausages and takeaway food items.
  • Avoid salty condiments such as packet sauces, soy sauce and mayonnaise.
    Restrict the intake of processed and canned foods, as they contain high concentrations of sodium.
  • Avoid alcoholic and caffeinated beverages.
  • Avoid diets rich in saturated fats, trans fats and high glycemic index foods
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