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Beat high blood pressure with diet

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Diet plays a crucial role in controlling high blood pressure. Choosing the right kind of foods can do wonders to your heart. In this perspective, doctors often advice to follow the DASH (Dietary Approaches to Stop Hypertension) diet plan, which explains what should be served on your plate. If you stick to the diet guidelines for lowering your blood pressure, then your health undoubtedly improves after a certain time span.

Diet guidelines for beating high blood pressure

  • Your diet should contain calories from sources like omega-3-fatty acids, proteins and unsaturated fats.
  • Include lots of fresh fruits and vegetables. Check on foods having low GI value.
  • Cut down on sodium and include food rich in potassium and other essential minerals
  • Avoid eating salted nuts.
  • Have fruits and vegetables rich in various kinds of antioxidants
  • You need to control consumption of sugar- refined sugar and eatables like chocolates, cookies, pastries, toffee, etc.
  • Cut down on cholesterol rich foods- red meat, bacon, egg yolk, whole milk, corn, pork ribs, fried foods, fast foods, coconut, butter, etc.
  • Cut on saturated and trans fats- refined rice, white flour products, dairy foods rich in fats- cheese, cottage cheese, butter, etc.
  • Avoid drinking packaged juices and aerated drinks
  • Reduce consumption of alcohol and cut down on smoking
  • Eat in small servings instead of large portions

Foods to eat to lower blood pressure

Include the following categories of food either in breakfast, mid meals, lunch or dinner in small portions. We have provided you a wide array of food items to choose from.


Include those vegetables that are considerably high in fibres, potassium and other essential vitamins and minerals. Sauté in very less amount of oil or have them as salads, soups or boiled. Some of the vegetables are spinach, lettuce, kale, broccoli, cabbage, garlic, chive, brussels sprouts, cauliflower, mustard greens, spring onions, beet root, carrots, tomatoes, and bitter gourd. The juice of beetroot and bitter gourd is excellent for lowering blood pressure in a short span.


Fruits are enriched with antioxidants and fibres. They are immensely helpful in bringing down blood pressure levels. You can either juice it out (sugar free) or have the whole fruit. Some of the fruits that you can have to control your blood pressure are apricots, apples, oranges, papaya, peach, prunes, avocadoes, cantaloupe, pears, raisins, bananas, watermelon, and pomegranate.  


You need to know which fishes are rich in omega-3-fatty acids and proteins. Avoid eating those varieties that are high in cholesterol (mussels, prawns, crab, lobster, shrimp and oysters). You can have the healthy fishes roasted, boiled, baked or moderately fried (not deep fried). According to the American Dietetic Association some of the fishes recommended are salmon, tuna, trout, herring, sardines, and mackerel.

Whole Grains

They are rich sources of omega-3-fats, minerals and vitamins. You can have them for a wholesome breakfast with low fat skimmed milk. They are oats, rye, millet, barley, whole wheat, brown rice, whole grain pasta, whole wheat/grain bread.

Nuts, seeds and legumes

You cannot miss on eating nuts, seeds and legumes. Munch on them when you have cravings for snacks some of them are walnuts, flax seeds, quinoa, almonds, sunflower seeds, pulses. Make sure not to eat too much, a small handful is more than enough.

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Others are

  • Olive oil (for cooking)
  • Figs
  • Dark chocolate (moderate amount)
  • Parsley
  • Coriander
  • Low fat yogurt

Follow the guidelines for eating foods and you are sure to notice improvement in your health. Good luck!

Written by: healthplus24.com team

Date last updated: June 08, 2015

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