Top 14 Foods That are Very Good for People with High Blood Pressure

Hypertension is very dangerous

According to medical experts, high blood pressure is one of the main causes of heart disease and stroke. Therefore, in addition to taking medication for treatment and exercising, people with high blood pressure need to have a reasonable diet to avoid severe disease and complications.

High blood pressure is a common disease today. It can be the cause of dangerous complications such as cerebrovascular accident, myocardial infarction. It leaves very serious sequelae, which can lead to death for patients.

Taking medication can help control hypertension effectively. This everyone knows. However, did you know natural foods can also regulate blood pressure?. Nutrition for people is also a top concern today. What should high blood pressure eat? The answer is right in the following article, refer to it now!.

1. How Dangerous is High Blood Pressure?

high blood pressure
Hypertension causes dangerous complications

Before learning what people with high blood pressure should eat, you need to know how dangerous that person can be when having it.

When the systolic blood pressure is greater than 140 mmHG and the diastolic blood pressure is greater than 90 mm Hg, it is diagnosed as high blood pressure. It is caused by a narrow or blocked artery that obstructs the flow of blood, causing blood to pool and put pressure on the artery wall. Or it can also be due to the amount of blood pushing out from the heart, the pressure is higher than the pulse can withstand, leading to hypertension..

Possible complications of high blood pressure include:

  • Brain complications: stroke, hemiplegia or total body paralysis, stroke are some of the common brain manifestations in people with hypertension. Causes can be cerebral aneurysm rupture, cerebral infarction, cerebral hemorrhage, etc.
  • Complications in the heart: coronary heart disease, heart failure leading to shortness of breath, chest tightness are typical manifestations of hypertension . Myocardial ischemia leads to dizziness and lightheadedness. Severe cases can lead to myocardial infarction, heart failure.
  • Kidney complications: Damage to the vascular system in the kidney due to high blood pressure can lead to kidney failure.
  • Complications in the eye: The tiny blood vessels in the eye are very susceptible to damage, causing retinal diseases. The patient will have vision loss, severe may go blind.

2. Top 14 Best Foods for People with High Blood Pressure?

Although dangerous, hypertension is a disease that can be controlled if detected and treated in time. Besides, adding foods that are good will quickly reverse the complications of the disease. So what should patients with high blood pressure eat?.

Accordingly, a suitable diet for them should be supplemented with foods rich in magnesium, potassium, and calcium. In general, you should eat low-fat protein foods, whole grains, fruits and vegetables.

2.1. Celery Juice

celery juice snacks for diabetics
Celery juice is rich vitamin A, B, C, K…and lower blood pressure

Celery helps prevent and support the treatment of hypertension. Celery contains iron, calcium, phosphorus, rich in protid, many free amino acids, essential oils, inositol and many vitamins, helps increase appetite, stimulate blood circulation, improve the immune system and good for the brain. The natural chemical apigenin in celery helps prevent high blood pressure and helps dilate blood vessels.

Celery is also rich in Vitamin P, which enhances the effect of Vitamin C in reducing blood pressure and reducing blood fat, which has a significant effect on primary hypertension, hypertension caused by pregnancy, childbirth, menopausal hypertension.

A 2013 study evaluated the blood pressure-lowering ability of the chemical 3-n-butylphthalide (3nB) extracted from celery seeds. 30 people with hypertension took part in the trial. Each person consumed 1 capsule containing 75mg of celery seed extract twice daily for 6 weeks. After this time, the participants all reported a significant drop in blood pressure.

According to researchers, the 3nB in celery can lower blood pressure by reducing the accumulation of fat in the arteries and increasing the elasticity of the artery walls.

》》》 Learn more:

The Great Benefits of Celery Juice for Diabetics and those Who absolutely should not Drink it

2.2. Bananas

If you want to provide potassium for the body, you can not skip bananas in your daily diet. Eating foods that are naturally rich in potassium like bananas is much better than taking supplements.

Bananas are high in potassium, a mineral that plays an important role in controlling hypertension. One medium-sized banana contains about 422 milligrams. Potassium reduces the effects of sodium and eases tension in the walls of blood vessels.

Cut the berries into small slices and put them in your cereal and oatmeal bowls. Bananas are fast food, very convenient and very cheap.

》》》 Learn more:

Diabetics like to eat Banana, What should They be aware of

2.3. Beet (Beetroot)

beetroot potassium
Beetroot are also a good source of potassium

Researchers have shown that the health of people with high blood pressure is significantly improved after drinking beet juice. In addition, the nitrate component in beetroot juice can help lower blood pressure in just 24 hours.

In this study, people who drank 1 cup of beet juice per day had an average drop in blood pressure of about 8/4 mm Hg. For many people, this change has brought their blood pressure within the normal range. On average, a single blood pressure medication lowers levels by 9/5 mm Hg.

Researchers suggest that beets are high in inorganic nitrates that help lower blood pressure. You can juice beets to drink or simply, you cook beets to eat. It’s great to enjoy roasted beets, or beet-based dishes like stews and fries.

2.4. Berries such as Strawberries, Blueberries, Raspberry

Berries, especially blueberries, are rich in a natural compound called flavonoids. One study found that consuming flavonoids can prevent high blood pressure and lower blood pressure.

Berries such as raspberries, strawberries to add to the daily nutritional menu. If you have a family member with high blood pressure, you should prepare these berries and use them as an easy-to-eat, nutritious dessert for the whole family.

2.5. Salmon and other Fatty Fish

According to nutritionists, fatty fish is an excellent source of omega-3, which is beneficial for the heart. These fats may help lower blood pressure by reducing inflammation and lowering levels of compounds constriction of blood vessels (called oxylipin).

One study in 2,036 healthy people found that those with the highest blood levels of omega-3 fats had lower systolic and diastolic blood pressure than those with the lowest blood levels of omega-3s. Higher omega-3 intake has also been associated with a reduced risk of hypertension.

》》》 Learn more:

Effective Diabetes Treatment by Eating Salmon regulary, Do You know the Reason?

2.6. Tomatoes

vegetables list lose weight
Vegetables list are an effective way to lose weight and lower hypertension

Tomatoes are a food with many health benefits. For people with high blood pressure, using tomatoes can help control blood pressure and protect heart health.

The reason tomatoes are beneficial for patients with hypertension is because tomatoes have high levels of lycopene and vitamin E, potassium … have antioxidant effects, help slow the progression of atherosclerosis, reduce bad cholesterol and control blood pressure control.

Patients should use tomato juice or ketchup every day to reduce the risk of hypertension and cardiovascular disease.

》》》 Learn more:

How Will Your Health Be if You Drink a Glass of Tomato Juice Daily?

2.7. Carrots

Carrots are a very nutritious root vegetable that contains many phenolic compounds, such as: Caffeic, p-coumaric and chlorogenic acid. These compounds relax blood vessels, reduce inflammation, and lower hypertension .

Although carrots can be cooked or eaten raw, experts recommend eating them raw or juiced to reduce high blood pressure. In addition, drinking 473 ml of fresh carrot juice daily for 3 months, may help reduce systolic blood pressure levels, but has no significant impact on diastolic blood pressure.

》》》 Learn more:

Carrots are very Good Food, but Do You Know How to Use It properly?

2.8. Dark Green Leafy Vegetables

Foods rich in potassium will help your body achieve a higher ratio of potassium to sodium, thus helping to neutralize sodium in the body. This allows the body to get rid of the sodium in the kidneys through the urine, thus lowering blood pressure.

Green leafy vegetables such as lettuce, kale, turnip greens, bok choy, spinach… are all very rich in potassium.

You should choose fresh, green vegetables because canned vegetables often have added sodium. You can also choose frozen vegetables, because frozen vegetables contain almost as many nutrients as fresh vegetables, and are easy to store.

Broccoli is famous for its many health benefits, especially for the circulatory system. Broccoli is high in flavonoid antioxidants, which help boost blood vessel function, and nitric oxide present in your body, which in turn aids in lowering blood pressure.

A data study of 187,453 people found that those who consumed broccoli four times a week had a significantly lower risk of developing hypertension than those who used it only once a month or less.

2.9. Oatmeal

oatmeal pressure
Oatmeal is rich nutrition

As a food rich in fiber, low in fat and sodium, and very cheap, oatmeal is considered one of the very popular foods for people with hypertension .

The ideal time to eat oatmeal porridge is in the morning, because oatmeal porridge is not only effective in treating high blood pressure but also an energy supplement for a long active day.

You should not add sugar, you should add more fresh fruits like strawberries, blueberries … to eat with oatmeal.

》》》 Learn more:

If eating oats daily, how does it affect diabetic blood sugar levels?  

2.10. Citrus Fruits like Orange, Lemon, Grapefruit..

Citrus fruits, including grapefruit, oranges, and lemons, may have a blood pressure-lowering effect. They contain many vitamins, minerals and plant compounds that can help keep your heart healthy, blood pressure is not increased.

A 5-month study with 101 Japanese women demonstrated that daily lemonade combined with walking can reduce blood pressure. 

Studies have also shown that drinking orange and grapefruit juice can help lower blood pressure. However, grapefruit and grapefruit juice can interfere with common blood pressure-lowering medications. Therefore, you can consult with your doctor before adding grapefruit to your diet.

》》》 Learn more:

Using Lemon has a Good Effect in Controlling the Blood Sugar of Diabetics

2.11. Potatoes

Potatoes contain two minerals, potassium and magnesium, that help lower blood pressure. At the same time, potatoes are rich in fiber, which is essential in the diet of every meal of your family.

Enjoy a baked potato as a main dish at dinner instead of eating foods containing butter, salt, sour cream with yogurt or hot sauce dishes.

2.12. Sugar Free Milk, Skim Milk, Yogurt

mix yogurt with low sugar fruits
You can mix sugar-free Yogurt with whole-grain oats and low-sugar fruits for flavor.

Not all milk is good for people with high blood pressure. Sugar-free milk and skim milk are all formulated with reasonable nutritional ingredients, rich in calcium, and low in fat. Many studies have shown that women who consume yogurt at least 5 times a week can reduce their risk of high blood pressure by 20%.

Two important factors in the diet of people with hypertension are calcium and low-fat foods. Therefore, yogurt and skim milk are the perfect choice for people with high blood pressure. According to the American Heart Association, a daily serving of yogurt can reduce the risk of hypertension

》》》 Learn more:

Relationship between Yogurt and Blood Sugar Control. Why Diabetics should Eat more Probiotics?

2.13. Lentils and other Beans

Lentils are a staple of many diets around the world due to being an excellent vegetarian source of protein and fiber. In 2014, researchers who studied the effects of a diet rich in legumes on rats reported reduced levels of blood pressure and cholesterol. A total of 30% of the rat’s diet consisted of legumes including peas, lentils and chickpeas.

Lentils can be used for many dishes. Many people use them as a vegetarian alternative to minced beef or eat with salads, stews and soups.

2.14. Watermelon

Watermelon contains an amino acid called citrulline, which may help control high blood pressure. Citrulline helps the body produce nitric oxide which relaxes blood vessels and encourages flexibility of the arteries. These effects help with blood circulation.

In one study, adults with obesity and prehypertension or mild hypertension who took watermelon extract showed decreased blood pressure in the ankles and brachial arteries.

Hopefully the article has helped you answer the question “What should I eat for high blood pressure?” to diversify daily menu for high blood pressure patients. In addition, patients should also follow the doctor’s instructions and have regular check-ups for the most effective monitoring and treatment.

》》》 Learn more:

How to control diabetes with hypertension (high blood pressure)?  















Please enter your comment!
Please enter your name here