The Best Foods for High Blood Pressure

A widespread health issue that affects millions of individuals throughout the world is high blood pressure, also called hypertension.

 A recent survey conducted by the National Family Health Survey in 2019–2020 reported a hypertension prevalence of 24% in men and 21% among women, an increase from 19% and 17%, respectively, from the previous round (2015–16)

As hypertension rates are increasing each year, have you ever wondered why this is happening? Well, it is surely because of our poor lifestyle and whereas treatment is recommended, medical intervention and modifications to one’s lifestyle are required to treat this illness, A diet that is balanced makes it easier to treat this illness. 

So in this article, we will help you explore the strategies that will help you Lowering blood pressure naturally 

What is hypertension? 

Before diving into this article and exploring all the best foods for hypertension, let’s take a moment to understand what exactly hypertension is. 

When you have hypertension, the blood pressure that pushes against the artery walls rises, causing the heart to work harder to pump blood. This can eventually lead to serious health problems, such as heart attacks, strokes, and kidney problems.

However, this may be managed by maintaining a nutritious diet. When you pick what you put into your body, your chances of developing high blood pressure decrease.

Now let’s look at some of the Best foods for hypertension 

Food one- Berries

There are different types of berries, such as the famous strawberries, blueberries, Raspberries, etc. They are high in antioxidants, which help to reduce cell damage and reduce the risk of high blood pressure. They are also high in soluble fiber, which helps to prevent chelostrole. 

Nutrients per serving  

A half-cup serving of blueberries contains:  

  • Calories: 42
  •  Protein: 0.5 gram 
  • Carbohydrates: 11 grams 
  • Fiber: 2 grams 
  • Sugar: 7 grams
  •  Vitamin C: 7 mg;

Food two- Bananas

Bananas are foods that are rich in protein. One banana contains 450 mg

Of potassium 

According to the American Heart Association (AHA) Trusted Source, potassium reduces the effects of sodium and alleviates tension in the walls of the blood vessels.

Nutrients per serving  

One serving, or one medium ripe banana, provides about 

  • Calories: 110
  •  Protein: 1 gram
  • Carbohydrates:  28 grams
  • Fiber: 3 grams 
  • Sugar: 15 grams
  •  Potassium: 450 mg

Food three- Garlic 

Garlic contains allicin, an active compound that has the potential to Lowering blood pressure naturally 

 Garlic is used in various households throughout the world. It is used in many dishes and is also used as a garnish.

Nutrients per serving  [Garlic, raw, 1 clove ]

  • Calories: 0.04
  •  Protein: 0.57
  • Carbohydrates: 2.98
  • Fiber: 0.19
  • Sugar: 0.09
  •  Potassium: 

Food four-  Fatty fish

Consuming seafood has various advantages, one of which is that it contains Omega-3 fatty acids. Eating fish such as salmon and tuna has been shown to reduce blood cholesterol levels and improve overall heart function. The American Heart Association recommends eating fish because it can help prevent heart disease and reduce the chances of cardiac arrest 

Nutrients per serving 

Salmon [3 ounces]

Calories- 175  

Fat – 10 grams 

omega-3 fatty acids –  1.7 grams

Tuna [ one serving]  

Calories- 62  g

Fat –  0.54 g

omega-3 fatty acids – 80mg – 240mg mg  

Rainbow Trout [ one serving]  


Fat -4.27g

Protein: 17.4g


Including these items in your everyday meals can help you in managing high blood pressure with diet 

While consuming these foods, it is advisable to reduce the salt and oil intake, which can lead to high blood pressure issues. You should also change your lifestyle, practice stress management, and engage in regular exercise. For individualized dietary advice, it is advisable to seek medical and healthcare experts.