Diet for high blood pressure

Diet for high blood pressure consist of fruits and vegetables as well as healthy complex carbs. This will help you get more potassium, among other, into your diet which will decrease blood pressure.

Although having high blood pressure is frequent occurrence these days, it can be very dangerous. Persistent high blood pressure can damage your blood vessels and organs, including the heart. Many factors affect blood pressure, the diet being one of them.



Limiting the amount of salt is crucial, while being on diet for high blood pressure, since it is the main source of sodium. However, majority of the sodium that we ingest, comes from consuming processed and canned foods which are loaded with sodium.

Sodium is used in food industry to prevent food from spoiling and to extend its shelf life. If you are sticking to a high blood pressure diet then decreasing the amount of sodium shouldn't be a problem.


Sugar, besides sodium, is also one of the main causes of high blood pressure. So, stay away from sweets, candies and cookies. Instead, consume natural sugar from fruits. Also, stay away from carbonated beverages such as pepsi and coke which are loaded with sugar.


Watch out for your intake of bad fats such as saturated fats and especially trans fats. If you have high blood pressure, eating foods with high percentage of fat, can raise your blood pressure even more and lead to heart attack.


Any amount of alcohol raises blood pressure, it is a fact. However, small amounts of polyphenols rich red wine, from time to time, can help decrease blood pressure, on the long run. The point is, if you drink alcohol, do it in moderation and go with the red wine, whether you are on diet for high blood pressure or not.


Stimulants act on your nervous system by increasing adrenaline and cortisol. This increases your energy, alertness, blood flow levels as well as blood pressure. Caffeine in coffee is a natural stimulant which can raise blood pressure thereby it is not allowed in this case.

Some of other natural stimulants includes tea, guarana, ginko, gotu kola, yohimbe, ephedra, yerba mate as well as cocoa and chocolate.

Although they all have some positive effects on human body, their consumption can be dangerous, especially if consumed in higer amounts or by a person with high blood pressure.

Because of it, stay away from stimulants, at least till you bring down your blood pressure to a more or less normal values while on high blood pressure diet.


Smoking besides increasing the risk of cancer, especially lung cancer, also increases blood pressure. This effect is also present in passive smokers although to a much lesser extent. Passive or active smoker, cigars aren't allowed while on diet for high blood pressure since they can undermine your effort.



Fruits are great source of vitamins, minerals and blood pressure lowering phytochemicals. Potassium, magnesium, fiber and fruit flavonoids are great examples. Eat 4-6 daily servings of fruits which will help you decrease calories and blood pressure.

Good examples are apples, oranges, bananas, kiwis, berries, pears, watermelons, pomegranates and grapes. Fruits are the easiest ones to add to your high blood pressure diet.


Vegetables as well as fruits are great source of fiber, vitamins and minerals, including potassium. However vegetables contain some phytochemicals, carotenoids and antioxidants, that you can't found in fruits and vice versa.

The best way to cook vegetables is to steam them until they soften up. This way, they keep all their healthy nutrients while the heat kills any unwanted bacteria and neutralizes toxins and anti-nutrients.

Whole grains

Whole grains such as brown rice, beans, oats and whole grain bread are great source of healthy complex carbs, fiber as well as vitamins and minerals. Complex carbs are great source of energy which you body digest slowly, just the way it likes it.

This makes diet for high blood pressure, great for preventing spikes in insulin, glucose levels and blood pressure.


As you can see, fruits, vegetables and whole grains are basis of your high blood pressure diet. Only thing that lacks here, is sufficient amount of proteins which are essenstial for normal body functions.

Majority of daily proteins requirements, you can get from nuts, rice, beans and lentils. However, you can add some meat or dairy products, here and there, if your are strugling with this part.

However, make sure they are low in fat. Good example is cottage cheese, lean cuts of meat as well as fish which contains healthy fats.

Anyway, the most important thing to remember, is to decrease the amount of sodium and increase the amount of potassium in your diet.

Lowering fat percentage and exercising regulary, in combination with diet for high blood pressure, will greatly speed up the process.

You can even consider adding some herbs or supplements to your diet such as hawthorn, forskolin or vitamin D3, if you are still having problems with your blood pressure.

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