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Worried Of High Blood Pressure? Foods To Beat Hypertension

If untreated, high blood pressure (hypertension) can be dangerous. You run the danger of suffering a heart attack, kidney failure, or even a stroke. Changing your diet, getting more exercise, and taking your medication can all help you maintain healthy blood pressure levels.

What is High Blood Pressure (Hypertension)?

The force or pressure of blood pushing against blood vessel walls is evaluated as blood pressure. When you have hypertension (high blood pressure), your body’s blood vessel walls are always under too much pressure. Because you might not be aware that anything is wrong, high blood pressure is sometimes referred to as the “silent killer.” However, the harm is still being done to your body.

Your blood pressure reading has two numbers. Systolic blood pressure, which appears as the top number, gauges the force exerted on the blood vessel walls when your heart beats or contracts. Diastolic blood pressure, which appears as the bottom number, gauges the force exerted on your blood vessels between heartbeats as your heart slows down.

The Best Foods for High Blood Pressure/ Hypertension

All patients with high blood pressure, especially those taking blood pressure-lowering medicines, should follow a balanced, heart-healthy diet.

Research has shown that having certain foods in your diet, especially those high in specific nutrients like potassium and magnesium, lowers your blood pressure levels. A balanced diet is crucial for decreasing blood pressure and maintaining ideal levels.

1. Citrus fruits

Citrus fruits, such as grapefruit, oranges, and lemons, may significantly reduce blood pressure. They include a wealth of nutrients, including vitamins, minerals, and plant chemicals, which may protect your heart by lowering risk factors for heart disease, such as high blood pressure.

Consuming orange and grapefruit juice has also been linked in studies to lower blood pressure. However, before including this fruit in your diet, speak with your doctor because grapefruit and grapefruit juice may interact with common blood pressure-lowering drugs.

2. Salmon and other fatty fish

Omega-3 fats, which have a major positive impact on heart care, are a fantastic source of fatty fish. By reducing inflammation and oxylipin levels, which constrict blood vessels, these fats may aid in lowering blood pressure. Those with the greatest blood levels of omega-3 fats had considerably lower SBP and DBP than those with the lowest levels of these fats, according to a study of 2,036 healthy individuals. A decreased risk of hypertension has also been linked to higher omega-3 intake.

3. Pumpkin seeds

Despite their diminutive size, pumpkin seeds are incredibly nutritious.

They include concentrated amounts of nutrients that are crucial for regulating blood pressure, such as magnesium, potassium, and arginine, an amino acid required for the generation of nitric oxide, which is necessary for relaxing blood vessels and lowering blood pressure.

Additionally demonstrated to be a potent natural treatment for high blood pressure is pumpkin seed oil.

4. Beans and lentils

Fibre, magnesium, and potassium are just a few of the minerals found in beans and lentils that help control blood pressure. Eating beans and lentils may help lower high blood pressure levels, according to numerous research.

5. Berries

Berries have several remarkable health advantages, including the potential to lower risk factors for heart disease like high blood pressure. Antioxidants, such as anthocyanins, the pigments that give berries their vivid colour, are abundant in berries. Anthocyanins have been demonstrated to raise blood levels of nitric oxide and decrease the synthesis of blood vessel-restricting molecules, which may aid in lowering blood pressure. However, an additional human study is required to validate these proposed processes.

Some berries that have been related to decreasing blood pressure include blueberries, raspberries, chokeberries, cloudberries, and strawberries.

7. Pistachios

Pistachios are very nutrient-dense, and eating them has been associated with normal blood pressure levels. They include significant amounts of potassium and other nutrients necessary for controlling blood pressure and maintaining heart health.

8. Carrots

Carrots are a staple vegetable in many people’s diets because they are crunchy, sweet, and nourishing. The phenolic chemicals found in high concentrations in carrots, including chlorogenic, p-coumaric, and caffeic acids, relax blood vessels and reduce inflammation, which may help lower blood pressure. Carrots can be eaten either raw or cooked, although eating them raw may be better for lowering high blood pressure.


Adopting a balanced diet can considerably lower blood pressure levels and help lower your chance of developing heart disease when combined with other lifestyle changes. The addition of specific foods to your meals and snacks, such as leafy greens, berries, beans, lentils, seeds, fatty fish, citrus fruits, and carrots, may help you achieve and maintain healthy blood pressure levels.

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