Hypertension or High blood pressure can be a severe threat to life. Therefore, one should take active measures to manage blood pressure. Thankfully, following a nutritious diet can be a great way to combat hypertension. So, if you want to take your health into your hands and make healthy dietary changes, keep reading! This article tells you about the best foods to reduce blood pressure and improve your health for the better.
15 Foods To Control High Blood Pressure Quickly
A healthy diet is crucial for a healthy body. For example, hypertension is one of the leading causes of heart attack; therefore, it is best to stress on healthy diet choices. We are here to help you along in your health journey! So, keep reading to know more about foods to eat for high blood pressure.
1. Oatmeal
Oatmeal is a popular breakfast of choice for many people. Additionally, it’s full of nutrients and vitamins that can boost your health. You can also switch up your oatmeal with some dry fruits for a delicious, hearty meal!
Benefits – Oatsmeals contain a special type of fiber called “beta-glucan”. This fiber may significantly reduce blood pressure levels.
Nutrition – 100 g of oatmeal contains 1.7 g of fiber
2. Coconut Water
Coconut water is a liquid derived from coconuts. They are rejuvenating and have a sweet aftertaste. Moreover, they are abundant in electrolytes and vitamins that can be good for health. Drinking coconut water is a very healthy beverage for blood pressure patients.
Benefits – It’s high in potassium which can regulate blood pressure levels. Additionally, it also helps flush out excess sodium from the body.
Nutrition -100 g of potassium contains about 250 mg of potassium
3. Cashews
Cashews are one of the healthiest nuts. They are an abundant source of healthy fats, fiber, magnesium, and proteins. What’s even more awesome is that you can eat them raw, roasted, or top them off into your salads for a hearty meal.
Benefits: The ample magnesium content in cashews will optimize your blood pressure.
Nutrition – 100 g of cashews contains 292 mg of magnesium.
Also Read:- Cashew Health Benefits
4. Brown Rice
Brown rice is a much healthier alternative to conventional white rice. The bran & the germ layers of brown rice are abundant in quintessential proteins and vitamins. Moreover, you can make various healthy rice dishes with brown rice. For example, why not have brown rice with some lentil curry for dinner?
Benefits – The rich magnesium content in brown rice may protect you from blood pressure spikes.
Nutrition – 100 g of brown rice contains 43 mg of potassium.
Also Read:- Types of Rice
5. Beetroot Juice
If you are wondering about a healthy juice for high blood pressure, might we suggest beetroot juice? It’s easy to prepare and is super nutritious. Additionally, its abundant potassium content might benefit people with heart issues.
Benefits: The potassium in beetroot juice is good for managing blood pressure.
Nutrition – 100 g of beetroot juice contains 40mg of potassium.
6. Tofu
Tofu is made from processed soymilk. It’s a prevalent source of vegetarian protein. Additionally, it’s an excellent food for hypertension patients. It’s because it’s rich in potassium & magnesium.
Benefits – Ample potassium & magnesium content in tofu can be beneficial for people.
Nutrition –
- 100 g of tofu contains 121 mg of potassium.
- The magnesium content in 100 g of tofu is 30 mg
7. Almonds
Another crunchy nut makes its grand entry on our list of foods good for high blood pressure. Almonds are a great source of plant proteins for people who follow a strict vegetarian diet. Furthermore, they can be ideal for blood pressure management due to their high fiber and magnesium content.
Benefits – Eating almonds regularly may release antioxidants in the bloodstream, controlling blood pressure. Also, magnesium can lower high blood pressure.
Nutrition – Per 100 g of almonds contain 260 mg of magnesium
Also read:- Almonds Health Benefits
8. Yogurt
Yogurt is a favorite dairy product made from fermented milk. Furthermore, it’s available in many flavors. Isn’t it enticing? Due to healthy prebiotic bacteria and rich nutrient content, it is an excellent choice for heart patients.
Benefits – Yogurt has rich magnesium & probiotic content, which can be very helpful in managing blood pressure.
Nutrition – 100 g of non-fat greek yogurt contains 11 mg of magnesium.
9. Legumes
Legumes are super delicious and nutritious. Popular legume includes Kidney Beans, chickpeas, soybeans, etc. Did you know their high potassium content is excellent for hypertension patients? Additionally, they are rich in fiber, reducing any risk of coronary diseases.
Benefits – The rich fiber and potassium in legumes can help regulate blood pressure to normal levels.
Nutrition –
- 100 g of raw kidney beans contain 1,406 mg of potassium
- 100 g chickpeas have a fiber content of 17 g.
10. Milk
Don’t be surprised to see milk on our list of the best food for high blood pressure. Many health experts claim that it’s a complete meal due to its high nutritional content. It’s high in calcium content, which is perfect for heart patients.
Benefits – Calcium in milk may regulate blood pressure by controlling vasoconstriction of blood vessels.
Nutrition – 100 g milk contains 125 mg of calcium.
Also Read:- Best Time to Drink Milk
11. Dates
Dates are trendy dry fruits. They have an addictively sweet taste despite their rough outer appearance. Furthermore, they are rich in essential nutrients like potassium fiber. So why not add them into your morning cereal for a healthy breakfast?
Benefits – The potassium in dates can help eliminate excess sodium from the body, which is beneficial for a hypertension patient.
Nutrition – 100 g of Medjool dates contain 696 mg of potassium.
12. Orange Juice
If you are doubting, is orange juice good for high blood pressure? Then the answer is yes! Drinking orange can be highly beneficial in getting your blood pressure under control. it is because the juice is enriched with heart-healthy potassium. Furthermore, it is best to drink unsweetened orange juice for better health benefits.
Benefits – Active potassium in orange juice can help ease tension in your arteries, therefore reducing blood pressure.
Nutrition – 100 g of orange juice contains 200 mg of potassium.
13. Quinoa
Quinoa is a highly famous whole-grain breakfast. It’s delicious, fulfilling, and has a robust nutritional profile. If you struggle with blood pressure issues, it’s a perfect food choice for you as it’s low in sodium. So why not have a bowl of quinoa poha for breakfast?
Benefits – Quinoa is rich in heart-healthy potassium & magnesium which can help stabilize your blood pressure.
Nutrition – 100 g of cooked quinoa has a potassium content of 172mg.
Also Read:- Quinoa Health Benefits
14. Salmon
Salmon is the most popularly consumed fatty fish. It’s low in saturated fats, plus it has ample proteins content. Additionally, one can prepare it in many delicious ways. Isn’t it awesome? It also has a rich magnesium content which can be advantageous for people with high blood pressure.
Benefits – Unsaturated fats in salmon won’t clog the arteries and magnesium can help reduce pressure on the arterial walls. Thereby reducing blood pressure in the long run.
Nutrition –
- 100 g of salmon contains 27 mg of magnesium
- 100 g of salmon contains 13 g of fats out of which the saturated fat is just 3.1 g!
15. Pumpkin Seeds
These seeds may be tiny but they pack a big nutritional punch. The high magnesium content in pumpkin seeds can be crucial in regulating blood pressure. Therefore, they are perfect for people with hypertension.
Benefits – The magnesium content in pumpkin seeds signals nitric oxide production, thereby reducing blood pressure.
Nutrition – 100 g pumpkin seeds contain about 262 mg of magnesium.
Also Read:- How to Eat Pumpkin Seeds
20 Fruits And Vegetables For High Blood Pressure
Fruits and vegetables are crucial for a healthy diet. They are enriched with lots of essential nutrients and vitamins. For a balanced diet, it is vital to eat them regularly. Read on to learn more about the best high blood pressure fruits and vegetables.
1. Mangoes
Mangoes are sweet and juicy. Fortunately, they are also very high in nutrition. For blood pressure patients they can be a good choice to snack on! Their high fiber & beta carotene levels may help with blood pressure.
Benefit – Beta carotene can significantly lower the odds of hypertension.
Nutrition –
- 100 g of ripe mangoes contains 0.55 – 0.03 mg of beta carotene.
- 100 g of mangoes contain 1.6 g of fiber.
2. Apples
If you wonder,” Is apple good for high blood pressure?” Then you may be right! This juicy fruit is rich in dietary fiber, which can be critical in blood pressure management. Moreover, you can add them to your fruit salads for a healthy snack!
Benefits – The dietary fiber in apples may slow down the absorption of sugar, thereby reducing the risk of hypertension
Nutrition – 100 g of apples contains 2.4 g of fiber.
3. Spinach
This leafy green veggie is a powerhouse of nutrition. Many health experts actively advise adding spinach to the regular diet. This is especially true for hypertension patients as it’s rich in fiber, potassium, proteins & magnesium. Additionally, it’s rich in lutein which can prevent hypertension.
Benefits – Lutein in spinach may thicken the arterial wall, thereby reducing the risk of blood pressure.
Nutrition –
- One cup of spinach contains 8 mg of lutein.
- 100 g of raw spinach contains 2g of dietary fiber.
- 100 g of raw spinach contains 466mg of potassium.
4. Banana
Eating bananas for high blood pressure is an excellent idea! This fruit is one of the richest sources of potassium and is easily digestible. It’s also rich in fiber, proteins & other nutrients. Moreover, you can add bananas to your smoothies for a delectable snack!
Benefits – The ample potassium content in bananas can be good for the heart.
Nutrition – 100 g of banana has 358 mg of potassium.
5. Kale
Kale is highly nutritious and is associated with countless health benefits. It’s rich in nitrates, potassium & magnesium. These nutrients are vital for healthy heart functioning.
Benefits – Nitrates in kale have vasodilative (expanding) properties that can reduce blood pressure.
Nutrition –
- 1 kg of kale contains 603.0 mg of nitrates.
- 100 g of kale contains 73mg of potassium.
- 100 g of kale contains 47 mg of magnesium.
6. Avocados
If you’re thinking, “is avocado good for high blood pressure?” then it’s true! This delicious fruit is laden with heart-healthy nutrients. They are packed with oleic acids, potassium, and folate. So, make sure to buy avocados the next time your visit your nearest supermarket!
Benefits – Olieic acids in avocados high help reduce cholesterol and blood pressure in people.
Nutrition – One-half of raw avocados contains 82 mcg of folate.
7. Cabbage
Cabbage is a healthy leafy green vegetable that provides many health benefits. It is an excellent veggie for people who are serious about their health. It’s rich in proteins, carbohydrates, potassium & calcium.
Benefits – Regularly eating cabbage may relax blood vessels, thereby resulting in blood pressure management.
Nutrition –
- 100 g of cabbage contains 40 mg of calcium.
- 100 g of cabbage has a potassium content of 170 mg.
8. Oranges
Oranges are a highly nutritious citrus fruit. On our list of high blood pressure fruits, they are a great choice! They are enriched with vitamin C and calcium, which will work wonders for any heart problems!
Benefits – Calcium can help reduce the risk of stroke due to high blood pressure.
Nutrition – 100 g of oranges has a calcium content of 40 mg.
9. Grape Fruits
They are incredibly healthy fruits to add to your diet. Furthermore, they are super low in calories! Isn’t it awesome? Grapefruits are endowed with a high potassium content. According to studies, eating grapefruits regularly can lower the systolic pressure by as much as 5 points!
Benefits – High potassium content can be very effective in lowering systolic pressure.
Nutrition – 100 g of grapefruits contains 135 mg of potassium.
10. Turnip greens
They are the stem and the green leaf of the turnip plant. This cruciferous vegetable is highly nutritious! In addition, they play a crucial role in vascular health as they are rich in potassium & vitamin K. Both of these nutrients are essential for proper blood circulation & coagulation. So, make sure to include them in your diet!
Benefits – Vitamin K and potassium is essential for vascular health.
Nutrition –
- 100g of turnip green contains 296 mg of potassium.
- 55 g of a raw cup of turnip greens contains 138 mcg of vitamin K
11. Broccoli
On our list of high blood pressure vegetables, Broccoli makes its entry. It is one of the healthiest green veggies! It’s abundant in body-building nutrients & minerals. Eating broccoli is extremely good for heart patients as it’s rich in blood pressure-regulating minerals like potassium, magnesium & calcium.
Benefits – Ample amount of blood pressure-regulating minerals in broccoli will keep your blood pressure stable for longer periods of time.
Nutrition –
- 100 g broccoli contains 40mg of calcium
- 100 g of broccoli has a potassium content of 293mg.
- A 100 g of broccoli has a magnesium content of 21 mg.
12. Blueberries
Blueberries are delectable sweet-tasting berries. They can be very beneficial for health as they are super-rich in antioxidants. Flavanols are unique antioxidants found in blueberries that protect the body from many health issues. So, make sure to stock up on blueberries!
Benefits – Flavanols in blueberries can prevent hypertension by keeping your blood pressure levels stable.
Nutrition – 100 g of blueberries contains 1100 mg of flavanols
Also Read:- Types of Berries
13. Watermelons
Many people wonder, “Is watermelon good for high blood pressure?” Well, the answer is – Yes! Not only are they hydrating, which can bring quick relief. They also contain unique amino acids that will lower your blood pressure spike!
Benefits – Citrulline(amino acid) in watermelon helps produce nitric oxide gas in the body which may lower blood pressure.
Nutrition – 4 ounces of watermelon contains 150 mg of citrulline
14. Prunes
Prunes are dried forms of plums. They are incredibly delicious and have a rich dark color. These dry fruit surely deserve a spot On our list of best fruits for high blood pressure as they are a powerhouse of heart-protecting minerals. Enriched with potassium, calcium & magnesium, they will keep your blood pressure stable for more extended hours!
Benefits – Calcium, potassium & magnesium can help prevent hypertension and stroke.
Nutrition – 100 g of prune contains 732 mg of potassium
15. Collard Greens
Collards are giant leafy, green vegetables. Fortunately, they have a rich nutrient content that makes them a superb choice of plant proteins. Furthermore, they are also suitable for blood pressure patients due to their high magnesium content.
Benefits – Ample magnesium in collards can be excellent for maintaining heart health.
Nutrition – 100 g of collard green contains 27 mg of magnesium.
16. Swiss Chard
How can we forget Swiss chard on our list of healthy veggies for blood pressure treatment? Although they may look similar to spinach at a simple glance, it’s because they are from the same family. Additionally, they are perfect for maintaining good health since they are high in crucial body-building vitamins & minerals.
Benefits – They contain high levels of nitrates that have a direct impact on blood pressure.
Nutrition – Swiss chard contains 2754.0 ppm of nitrates.
17. Romaine Lettuce
Romaine lettuce is a variety of lettuce that is hugely popular for its health benefits. It has the highest nutritional value amongst all the different types of lettuce. It’s rich in potassium, fiber, folate, etc. Moreover, it’s super delicious and versatile, so you can eat it raw or fried.
Benefits – High potassium content in romaine lettuce will ensure that your blood pressure will not spike unnecessarily
Nutrition – 100 g of romaine lettuce contains 247 mg of potassium.
18. Potatoes
Potatoes are nutritious tuber vegetables. They have an excellent nutritional profile and can be easily included in the daily diet. They are rich in proteins, potassium, and fiber; these nutrients are necessary for proper health. So, make sure to include them in your diet for better health!
Benefits – High potassium & fiber content in potatoes can be really effective in managing blood pressure spikes.
Nutrition – 100 g of potatoes contains 421 mg of potassium.
Also Read:- Sweet Potato Health Benefits
19. Guavas
Many health experts strictly recommend including guavas in high blood pressure diet plans. These uniquely tasting fruits are an abundant source of heart-healthy potassium. Additionally, it’s also rich in critical proteins & minerals, which will keep you fit & healthy!
Benefits – Excellent potassium content in guava will protect you from hypertension.
Nutrition – 100 g of raw guava contains 417mg of potassium.
20. Beet Greens
Beet greens are the leaves of beet vegetables. They are enriched with blood pressure lowering nitrates. The nitrates can relax the blood vessels, ultimately lowering the blood pressure in the long run.
Benefits – Drinking beetroot juice daily can significantly lower your blood pressure.
Nutrition – 100 g of nitrates contains about 250 mg of nitrates.
Conclusion
Hypertension is a severe threat that one shouldn’t take lightly. Lifestyle and diet change can play a significant role in combating hypertension. It’s essential to have an active lifestyle and food with a rich nutritional profile. Some excellent foods for high blood pressure patients are potatoes, beetroot juice, berries. We hope that you eat these healthy high blood pressure foods regularly for better health.
