Hypertension and Nutrition —diet for high blood pressure 

Hypertension and Nutrition —diet for high blood pressure

Hypertension and Nutrition —diet for high blood pressure

In most cases, no one knows what causes high blood pressure. What is known is that the foods you eat can affect your blood pressure, in both good ways and bad.

What is high blood pressure?

Blood pressure is the force of blood pushing against blood vessel walls. The heart pumps blood into the arteries (blood vessels) which carry the blood throughout the body. High blood pressure, also called hypertension, means the pressure in your arteries is above the normal range. In most cases, no one knows what causes high blood pressure. What you eat can affect your blood pressure.

How does nutrition affect blood pressure?

Certain foods can increase blood pressure.

Certain foods can lower blood pressure.

Gaining weight can increase blood pressure.

Losing weight can reduce blood pressure.

What should I eat to control high blood pressure?

Eat foods lower in fat, salt, and calories.

Use spices and herbs, vinegar, lemon or fruit juices instead of salt to flavor foods.

Use less oil, butter, margarine, shortening, and salad dressings

What are some of the foods I should eat?

Skim or 1% milk, yogurt, Greek yogurt (calcium-rich foods can lower blood pressure).

Lean meat.

Skinless turkey and chicken.

Low-salt, ready-to-eat cereals.

Cooked hot cereal (not instant).

Low-fat and low-salt cheeses.

Fruits (fresh, frozen, or canned without added salt).

Vegetables (fresh, frozen or canned, no added salt).

Richly colored green, orange, and red items are high in potassium and minerals that help lower blood pressure.

The goal is 5-9 servings of fruits and vegetables per day.

Plain rice, pasta, and potatoes.

Breads (English muffins, bagels, rolls, and tortillas).

Lower salt “prepared” convenience food.

Unsalted seeds (pumpkin, squash, sunflower) and unsalted nuts are mineral-rich foods that lower blood pressure.


What foods should I eat less of?

Butter and margarine.

Regular salad dressings.

Fatty meats.

Whole milk dairy products.

Fried foods.

Salted snacks.

Canned soups.

Fast foods.

Deli meats.

What food lowers blood pressure quickly?

Here are the best foods for high blood pressure.

Citrus fruits. Citrus fruits, including grapefruit, oranges, and lemons, may have powerful blood-pressure-lowering effects. …

Salmon and other fatty fish. …

Swiss chard. …

Pumpkin seeds. …

Beans and lentils. …

Berries. …

Amaranth. …


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