Top 10 Foods to Control Hypertension

| Author: Manoja Kalakanti

Hypertension, or high blood pressure, is a common condition that has seen a tremendous rise in recent years due to lifestyle changes that have swept the globe like a pandemic. The sedentary lifestyle, stress, dietary habits, and myriad other factors are responsible for the spike in high blood pressure cases. Best foods to control hypertensionThe primary reason why this condition must be managed in the early stages is that it could lead to severe health problems. Long-term hypertension could lead to heart disease, stroke, and kidney failure. While medications are effective in controlling blood pressure, they come with certain side effects. So, the best way forward for patients is to manage the condition naturally through lifestyle changes, including dietary modifications. These natural remedies can significantly lower blood pressure and simultaneously decrease the risks associated with high blood pressure.

In this article, we’ll discuss the prevention and management of hypertension through your diet. Before that, let’s understand the condition better.

An Overview of Hypertension

Hypertension has become a bane of modern society. Although the condition isn’t a new phenomenon, it has seen a substantial rise due to modern-day lifestyle that has resulted in a sedentary lifestyle, bad diet, and stress. So, what is hypertension?

Hypertension, or high blood pressure, is determined by the pressure or force at which your heart pumps blood and the resultant pressure it puts on the walls of the arteries. The narrower the arteries, the more the pressure. In an adult human, the normal blood pressure is 120 systolic and 80 or less diastolic, expressed as 120 over 80 or 120/80 mm Hg. Anything higher is considered to be elevated pressure, after which you reach the high blood pressure mark. Learn more about the high blood pressure readings here.What is hypertension? A diet plan is an effective way to control the condition. Foods such as fatty meat, whole-fat dairy products, fast food, and salted snacks increase blood pressure. Check out the foods you must eat for a decreased risk of hypertension. Consult a nutritionist if you want a customized diet plan to manage hypertension.

10 Best Foods to Lower High Blood Pressure

Often it is bad dietary habits that cause a rise in blood pressure. Instead of resorting to medications, the better alternative is to change your diet and consume healthy foods to lower hypertension and avoid foods that increase it.Best foods to control high blood pressure Generally, any food to control hypertension is considered ideal for optimal health. Add these healthy foods to your diet to lower high blood pressure.

1. Citrus fruits

Citrus fruits such as oranges and lemon are highly effective in lowering blood pressure. They are also rich in minerals and vitamins that reduce the risk of heart disease, which is a risk factor for hypertension. This ability of citrus fruits is even backed by studies.

2. Berries

Berries such as blueberries, raspberries, and strawberries are delicious and rich in nutrients and are associated with many health benefits. These fruits contain anthocyanins, which is an antioxidant that helps in reducing blood pressure.

3. Carrots

As a child, most of us are asked by our parents to eat carrots due to their health benefits. They weren’t wrong! Carrots contain compounds that reduce inflammation and relax blood vessels, thus, lowering blood pressure levels. Although carrots can be eaten in various ways and they offer amazing health benefits regardless of how you cook them, studies suggest that eating raw carrots is the best way to lower blood pressure.

4. Tomatoes

Tomatoes are an extremely delicious way of improving blood pressure. They are super-rich in nutrients and can also prevent heart disease, a risk factor of high blood pressure.

5. Spinach

When it comes to the healthiest vegetables, most people would agree that green leafy vegetables are the best. And spinach takes the top spot among those green vegetables. Spinach is rich in calcium, magnesium, potassium, and magnesium. Not only does it lower blood pressure, but spinach can also improve heart health.

6. Banana

It is well known that the mineral potassium plays a crucial role in managing hypertension, and bananas are one of the best sources of potassium. And the best thing about them? They are available throughout the year and are extremely easy to eat. Just peel and eat them to control your blood pressure.

7. Oatmeal

Oatmeal is one of the most popular breakfasts today due to its versatility, ease of preparation, and, of course, the health benefits. A fibre called beta-glucan has the ability to lower blood pressure.

8. Beetroot

According to several studies, the high amount of inorganic nitrate in beets is known to lower blood pressure. While beetroots offer an array of health benefits regardless of how you eat them, their juice is known to lower blood pressure in a short span.

9. Seeds

Seeds such as flax and chia seeds have a rich concentration of nutrients. Several studies have shown that they are an excellent way to lower blood pressure.

10. Broccoli

Broccoli has burst into the healthy foods scene over the last couple of years due to its dense nutrient quality. Studies have shown that people who eat broccoli regularly have been able to lower their blood pressure. It is rich in flavonoid antioxidants, which help in controlling hypertension.

Adding these foods to your diet and following other healthy lifestyle practices are the best ways to reduce high blood pressure. Find the daily diet plan for lowering blood pressure below.

A Diet Plan for Hypertension

As you are already aware, your diet plays a key role in the management of blood pressure. Incorporating foods that lower blood pressure into your daily diet can bring about a big difference in your overall health.Diet plan for high blood pressure Follow this diet plan for hypertension and see incredible results in the management of the condition.

Early morning: Lukewarm Lemon water (1 glass)

Breakfast: Oats Upma (1 bowl) and Walnuts (3)


Hung curd with Brown Bread, Cucumber, Bell Pepper Sandwich (1)

Mid-morning Snack: Berries with Yoghurt or Orange & Kiwi bowl

Lunch (1 PM): Vegetable Salad (Mint, Carrot, Onion) (1 bowl)

Brown Rice Pulao (1 bowl) with Beans Curry and Curd (1 small cup)


Pearl Millet (cooked – 1 bowl) with Amaranth Curry and Steamed Chicken

Evening snack: Coconut water (1 yield) and 10 Almonds, 5 Pista


Beet Juice (1 glass) and Roasted Chickpeas or Makhanas (half cup)

Dinner: Multi-grain Chapati (2) with Chole Curry and Vegetable Salad


Gobhi stuffed Roti (2 small) with Grilled Salmon and Moong Dal Curry (1 cup)

Bedtime: Lukewarm water with Cumin Seeds (1 cup)

Points to remember:

  • Drink 3 liters of water per day
  • Avoid excess salt, processed foods, packaged foods, high sodium foods, junk and fast foods, spicy foods, deep-fried or fried foods, maida, sweets, sugary drinks, and red meat
  • Sleep for 7 to 8 hours a day
  • Exercise regularly
  • Include infused water with lemon, cucumber, and mint
  • Eat on time, eat clean and healthy

There are many other risk factors of high blood pressure, but diet certainly has a massive impact on it. A diet such as the one shown above is highly effective in the prevention and treatment of hypertension. For a more comprehensive diet plan, get in touch with a nutritionist.


High blood pressure has turned into a common problem faced by a large swathe of the population today, mostly owing to the modern-day lifestyle. The link between diet and hypertension has also been clearly established through research. Your diet is among the most prominent factors that dictate blood pressure levels. Suffice to say, following a good diet can help you manage the condition and also avoid further complications that could potentially lead to severe health problems. Eat healthily and manage the disease to lead a healthy and normal life.


1. What natural food is good for high blood pressure?

Foods to control high blood pressure must be low in calories, salt, and fat. Vegetables, fruits, unsalted nuts, and seeds are natural foods that are good for the condition.

2. What food quickly lowers blood pressure?

Bananas, berries, dark chocolate, oats, and beets are some of the best foods that can lower blood pressure.

3. What should a hypertension patient eat?

A person with hypertension must eat foods that are low in salt, fat, and calories. A diet rich in fruits, vegetables, and other whole food is beneficial.

4. Are eggs good for high blood pressure?

Eggs are an excellent choice for people with the condition. They also provide a high amount of protein.

5. Is ginger good for hypertension?

Ginger is rich in antioxidants and has medical properties. It also has the ability to lower blood pressure.

6. Is cucumber good for high blood pressure?

Yes, cucumber, a rich source of potassium, is good for patients with this condition.

7. Why are bananas bad for high blood pressure?

Bananas are not bad for high blood pressure. On the contrary, it is an excellent way to lower the pressure thanks to their high potassium level.

8. Is Apple good for high blood pressure?

Most foods are considered to be good for this condition. Apples are rich in potassium and polyphenols, which are beneficial for reducing blood pressure.

9. What fruits help with high blood pressure?

Most of the fruits are good at helping people with this condition. Fruits such as orange, apple, banana, and berries are excellent choices.

10. Is rice good for high blood pressure?

Whole grains such as rain are effective in lowering blood pressure. Brown rice is a better choice than white rice.

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