What to Eat and What Not to if you have a High Blood Pressure?


If you’ve been diagnosed with high blood pressure, you might be worried about taking medication to bring your numbers down, but don’t worry its nothing fatal unless you swear not to change your lifestyle and diet. High Blood Pressure or hypertension can lead to a chain of health issues from migraines, strokes, kidney stones, to even death in serious cases. So bear in mind the normal range of blood pressure is between 120/80 mmHg to 139/89 mmHg, and anything more than this range will fall under the category of high blood pressure. Today its all about what should we eat and what food and drinks to avoid in a high BP condition.

Foods to Avoid in High Blood Pressure

Packed/Processed Meats

Processed or packed meats available at your local stores are a complete no-no. These processed meats are loaded with high amounts of sodium, and more amounts of sodium are harmful to your blood pressure. Any artificial preservatives, sausages, meatballs or too salty packaged protein is a big NO!

Canned Beans

Canned vegetables, especially beans, are high in sodium because it is used to extend shelf life. Beans that you buy dry and then soak and cook are actually a very healthy meal choice due to their protein, fiber, and anti-inflammatory nutrients. Rinse your beans or veggies before cooking it will was away 40% of sodium on top keeping you BP stable.


Preserving any food requires salt. Instead of eating pickle you could freshly cut cucumbers or carrots whichever pickle fruit/vegetable you love and sprinkle a bit of salt and vinegar to make it taste like a home-made pickle.

Saturated Fats

People with high blood pressure should reduce saturated fats such as chicken skin, red meat, full dairy products and butter/Desi Ghee. Instead opt for olive oil, handful of nuts, lean meat, seeds (flaxseed, pumpkin seeds, black seeds etc.)


To get your hypertension under control, or simply to live a healthier life, train your taste buds to find satiety in the natural sugars contained in the whole fruit.

Bananas are an especially good choice because of their potassium content – potassium helps to regulate blood pressure. When you really need a splurge, opt for one small piece of dark chocolate to keep the added sugars down.

Soft Drinks

 All caffeinated beverages boosts your energy and vitality upon consumption that feeling is very short lived and leaves you even worse off after the inevitable sugar crash. The excess amounts of these beverages may trigger the adrenal glands that release adrenaline substances and excess amounts of cortisol, which in turn increase your blood pressure.

Try some sparkling water with a splash of fruit juice or a sprig of mint.

Read to eat Soups

These soups contain high amounts of salt and sodium, which is dangerous for you if you have hypertension. Whenever buying these soups, look for the soup label with ‘less salt’ and ‘less sodium’.

Frozen Pizzas, canned tomatoes, alcohol, bacon, frozen meals etc. should be avoided at all costs. Also No Smoking!!!

Foods to Include in Your Diet Plan

Berries & Pomegranate

 Berries contain flavonoids, a natural compound that is beneficial in preventing hypertension and lowering the blood sugar levels. According to one of the studies, it was proven that consuming a glass of pomegranate juice every day for up to a month helped in lowering the blood pressure.

Green Veggies

Fresh Green leafy vegetables such as spinach, kale, romaine lettuce, Swiss chard etc. are high in potassium. Potassium is effective in getting rid of excess sodium from the body through urine.


Beetroot is a rich source of nitric oxide. This compound helps in lowering the blood pressure by widening the blood vessels. Beetroot can be had in raw, cooked, steamed or stir-fried form.


 Fish is lean meat, being a good source of omega 3 fatty acids not only help in lowering triglycerides but it is also helpful in reducing the inflammation. Fish such as trout are abundant in vitamin D, which is also useful in lowering hypertension.


Kiwis are loaded with vitamin C, a vitamin which can significantly help in improving the blood pressure levels. According to a study, people who consumed approximately three kiwis a day observed a noticeable reduction in their blood pressure by the end of eight weeks.


If you get diagnosed with hypertension, one of the first remedial measures regarding food given to you would be garlic. This pungent smelling root vegetable is high in nitric oxide. And nitric oxide helps in vasodilatation, which means it helps in widening your arteries. 

Change Lifestyle Habits

  • No Smoking
  • Cut Down Stress
  • Go on a Walk Or Gym/Exercise Regularly
  • No Drinking
  • No Junk Food
  • Monitor Your Blood Pressure Regularly at Home
  • Drink Lots of Water

If you are a serious condition of High BP then seek doctor support and consult a physician.


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