High Blood Pressure Diet: 10 Healthy Foods that Should be Part of your Meal


Medically reviewed by

Dr. Sauvik Chakrabarty


4 min read

Key Takeaways

  • Hypertension can be controlled by certain foods that lower blood pressure
  • Citrus fruits and green leafy vegetables should be part of a hypertension diet
  • Anthocyanin found in berries is effective against high blood pressure

Around 1.13 billion people across the globe have high blood pressure or hypertension as per the WHO. About two-thirds of these cases are prevalent in low and middle-income countries. If not controlled, high blood pressure can lead to heart, brain, and kidney complications. The good news is that you can control hypertension by taking medications, making lifestyle changes, and following a high blood pressure diet. Research has found that a hypertension diet rich in magnesium and potassium helps lower blood pressure effectively. This works especially well when you avoid a high-sodium diet, limit alcohol consumption, and quit smoking.

To know about a few healthy foods for high blood pressure that you should be adding to your diet plan, read on. 

High Blood Pressure Diet That You Should Follow:-

Incorporate these foods to reduce blood pressure,

  • Green vegetables 

Vegetables such as spinach, cabbage, lettuce, mustard, and fennel help control high blood pressure as they are rich in nitrates. For instance, spinach which is rich in antioxidants, potassium, nitrates, and calcium is healthy for people with hypertension. Broccoli is one of the other foods that lower blood pressure.

  • Citrus fruits 

Citrus fruits are well-known for their vitamin C content and other minerals and compounds. Fruits like grapefruits and oranges help reduce high blood pressure as per studies.

citrus fruits for high BP patients
  • Lentils and beans 

Beans and lentils are healthy foods to reduce blood pressure and aid in weight loss.  

Their rich content of fiber, magnesium, and potassium helps to regulate BP. A study reported that beans and lentils notably reduce systolic blood pressure in people with and without high blood pressure conditions.

  • Yogurt 

One dairy food to add to your hypertension diet is yogurt. Choose natural, unsweetened yogurt and Greek yogurt as they have more benefits. A study found a 13% lower risk of high blood pressure with the consumption of 3 servings of dairy per day.

Additional Read: Top Dairy Foods that Dieticians Recommend and Health Benefits of Dairy
  • Garlic 

People often use garlic in meals to enhance flavor. Owing to its antibiotic and antifungal properties, garlic is beneficial to health. Garlic increases the body’s nitric oxide production, which helps blood vessels dilate and relaxes muscles, thus reducing hypertension.

  • Carrots 

Eating carrots helps reduce inflammation and relax blood vessels as it is high in phenolic compounds. This may help reduce hypertension making it one of the foods that lower blood pressure.

tips to control high blood pressure
  • Beets 

Beets help in maintaining blood pressure as they are rich in nutrition. The high amount of nitrates found in beets help relax blood vessels, thereby helping people with hypertension.

  • Pistachios 

Including pistachios in your diet may also reduce blood pressure during stress as these are rich in antioxidants. Eat unsalted nuts as they are healthier.

  • Fermented foods 

Fermented foods such as apple cider vinegar, natural yogurt, and kimchi are rich in probiotics, the good bacteria. Having probiotics helps maintain gut health and can also have a positive impact on those with high BP. Researchers reveal that eating probiotics regularly is beneficial for your overall health. You can also take concentrated probiotic supplements.

  • Berries 

Blueberries, raspberries, and strawberries are rich in antioxidants and provide excellent health benefits. A study has found that an antioxidant compound called anthocyanin, primarily found in blueberries and strawberries, reduces the risk of high BP. This makes berries an essential part of a high blood pressure diet.

berriesAdditional Read: High Blood Pressure Treatment At Home: 10 Things To Try!

These are the many foods that lower blood pressure, but what is more important is having them in the right amount. Follow your doctor’s advice for optimal results. Consult with a dietician or nutritionist for a personalized high or low blood pressure diet. Book an online doctor consultation on Bajaj Finserv Health from the comfort of your home for all your health and medical needs.

Published on 23 Aug 2021Last updated on 26 Aug 2022
  1. https://www.who.int/news-room/fact-sheets/detail/hypertension
  2. https://pubmed.ncbi.nlm.nih.gov/22051430/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525132/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350612/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4857880/
  6. https://academic.oup.com/ajcn/article/93/2/338/4597656
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5391775/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5683007/

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.


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