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  • Writer's pictureSomnath banerjee

How to deal with hypertension? 14 Best foods to deal with high blood pressure.

Updated: Sep 6, 2022

The most common preventable risk factor for heart disease is hypertension or high blood pressure. In this article, we will understand How to deal with hypertension?

Over 1 billion people worldwide have high blood pressure, which is defined as systolic blood pressure (SBP) of 130 mm Hg or higher, diastolic blood pressure (DBP) of more than 80 mm Hg, or both.

Blood pressure medications, such as angiotensin-converting enzyme (ACE) inhibitors, are commonly used to lower blood pressure. However, lifestyle changes, including dietary changes, can help lower blood pressure to normal levels and lower your risk of heart disease.

All people with high blood pressure, including those taking blood pressure medications, should eat a nutritious, heart-healthy diet.

A healthy diet is essential for lowering blood pressure and maintaining optimal levels, and studies have shown that including certain foods in your diet, particularly those high in specific nutrients such as potassium and magnesium, lower blood pressure levels.

Here are the top 14 foods to avoid if you have high blood pressure.

Citrus fruits

Citrus fruits, such as grapefruit, oranges, and lemons, have been shown to lower blood pressure significantly. They're high in vitamins, minerals, and plant compounds, which may help keep your heart healthy by lowering risk factors for heart disease like high blood pressure.

A 5-month study of 101 Japanese women found that daily lemon juice consumption combined with walking was significantly related to lower SBP, which the researchers attributed to the citric acid and flavonoid content of lemons.

Orange and grapefruit juice have also been shown in studies to help lower blood pressure. However, grapefruit and grapefruit juice can interact with common blood-pressure-lowering medications, so consult your doctor before incorporating this fruit into your diet.

Fatty fish

Fatty fish are high in omega-3 fats, which have been linked to improved heart health. These fats may help lower blood pressure by reducing inflammation and blood-vessel-constricting compounds known as oxylipins.

Higher intakes of omega-3-rich fatty fish have been linked to lower blood pressure levels in studies.

A study of 2,036 healthy people found that those with the highest levels of omega-3 fats in their blood had significantly lower SBP and DBP than those with the lowest levels of these. fats. A higher intake of omega-3 fatty acids has also been linked to a lower risk of hypertension.

Pumpkin seeds


Pumpkin seeds may be small, but they pack a nutritional punch.

They are a concentrated source of nutrients that are important for blood pressure control, such as magnesium, potassium, and arginine, an amino acid required for the production of nitric oxide, which is required for blood vessel relaxation and blood pressure reduction.

The pumpkin seed oil has also been demonstrated to be an effective natural treatment for high blood pressure. A study of 23 women found that taking 3 grams of pumpkin seed oil per day for 6 weeks reduced SBP significantly more than a placebo group.

Beans and lentils

Fiber, magnesium, and potassium are all nutrients found in beans and lentils that help regulate blood pressure. Several studies have found that eating beans and lentils can help lower blood pressure.

A review of eight studies involving 554 people found that when beans and lentils were substituted for other foods, they significantly reduced SBP and average blood pressure levels in people with and without hypertension.


Berries have been linked to a number of impressive health benefits, including the ability to reduce heart disease risk factors such as high blood pressure. Berries are high in antioxidants, such as anthocyanins, the pigments that give berries their vibrant color.

Anthocyanins have been shown to increase nitric oxide levels in the blood while decreasing the production of blood-vessel-restricting molecules, potentially lowering blood pressure. More human research is needed, however, to confirm these potential mechanisms.

Blueberries, raspberries, chokeberries, cloudberries, and strawberries are just a few of the berries that have been linked to lower blood pressure.


are high in nutrients and have been linked to healthy blood pressure levels. They're high in potassium, which is important for heart health and blood pressure regulation.

A review of 21 studies discovered that, of all the nuts included in the review, pistachio consumption had the greatest effect on lowering both SBP and DBP.


Carrots are a popular vegetable in many people's diets because they are crunchy, sweet, and nutritious. Carrots contain phenolic compounds such as chlorogenic, p-coumaric, and caffeic acids, which help relax blood vessels and reduce inflammation, potentially lowering blood pressure.

Although carrots can be eaten raw or cooked, eating them raw may be more beneficial for lowering blood pressure. A study of 2,195 people aged 40 to 59 discovered that eating raw carrots was significantly associated with lower blood pressure levels.

Another small study of 17 people found that drinking 16 ounces (473 mL) of fresh carrot juice daily for three months reduced SBP but not DBP.

Tomatoes and its products


Tomatoes and tomato products are high in potassium as well as the carotenoid pigment lycopene.

Lycopene has been linked to improved heart health, and eating foods high in this nutrient, such as tomato products, may help reduce heart disease risk factors such as high blood pressure.

A meta-analysis of 21 studies concluded that eating tomatoes and tomato products lowers blood pressure and may lower your risk of heart disease and heart-disease-related death.


Broccoli is well-known for its numerous health benefits, including those to the circulatory system. Including this cruciferous vegetable in your diet, for example, could be a smart way to lower blood pressure.

Broccoli contains flavonoid antioxidants, which may lower blood pressure by improving blood vessel function and increasing nitric oxide levels in the body.

A study of 187,453 people discovered that those who ate 4 or more servings of broccoli per week had a lower risk of high blood pressure than those who ate broccoli once a month or less.


Yogurt packing | fitgoaltips

Yogurt is a nutrient-dense dairy product high in potassium and calcium, two minerals that help regulate blood pressure.

A review of 28 studies found that consuming 3 servings of dairy per day was associated with a 13% lower risk of high blood pressure, and that increasing dairy intake by 7 ounces (200 grams) per day was associated with a 5% reduction in hypertension risk.

Herbs and spices

Certain herbs and spices contain potent compounds that may aid in blood pressure reduction by relaxing blood vessels.

According to animal and human research, celery seed, cilantro, saffron, lemongrass, black cumin, ginseng, cinnamon, cardamom, sweet basil, and ginger are just a few of the herbs and spices that have been shown to have blood-pressure-lowering potential.

Chia and flax seeds

Chia and flax seeds are tiny seeds rich in nutrients necessary for healthy blood pressure regulation, such as potassium, magnesium, and fiber.

A 12-week study of 26 people with high blood pressure found that taking 35 grams of chia seed flour per day reduced blood pressure in both medicated and unmedicated people, compared to a placebo group.

Furthermore, a review of 11 studies found that eating flax seeds may help lower blood pressure levels, particularly when consumed in whole seed form for 12 weeks or longer.

Beetroots and their products

Beets and beet greens are extremely nutritious, and eating them may aid in maintaining healthy blood pressure levels. They contain a high concentration of nitrates, which help relax blood vessels and may lower blood pressure.

According to some research, including beets and beet products in your diet may help promote healthy blood pressure levels.

A 2-week study in 24 people with high blood pressure, for example, discovered that consuming both 8.4 ounces (250 mL) of beet juice and 8.8 ounces (250 grams) of cooked beets significantly reduced blood pressure, with the beet juice being more effective.

Although other studies have linked beet and beet juice consumption to lower blood pressure, not all have found positive results.

Some studies have suggested that the effects of beets on blood pressure are short-lived and may not make a substantial difference in long-term blood pressure control.

Nonetheless, beets, beet juice, and beet greens are all highly nutritious and, when included in your diet, may help improve overall health.


Spinach, like beets, is high in nitrates. It's also high in antioxidants, potassium, calcium, and magnesium, making it ideal for people with high blood pressure.

In a study of 27 people, those who consumed 16.9 ounces (500 mL) of high nitrate spinach soup daily for 7 days had lower SBP and DBP than those who consumed low nitrate asparagus soup.

The spinach soup also reduced artery stiffness, which may aid in blood pressure reduction and heart health.


Adopting a healthy diet, along with other lifestyle changes, can significantly lower blood pressure and help reduce your risk of heart disease.

Adding leafy greens, berries, beans, lentils, seeds, fatty fish, citrus fruits, and carrots to your meals and snacks may help you achieve and maintain optimal blood pressure levels, according to research.

If you have high blood pressure or want to maintain healthy blood pressure, incorporating a few of the foods listed in this article into your diet may be beneficial.



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