Diet for a Healthy Blood Pressure

Having a high blood pressure or a low blood pressure are both health problems. With time, high blood pressure damages the blood vessels which can cause further problems like heart disease, stroke, and kidney disease.

Your diet is a major factor in determining whether your blood pressure is high or if it is normal. There is a diet for the patients of hypotension known as DASH – Dietary Approaches to Stop Hypertension. This diet includes the intake of alcohol, fat, and sodium.

For low blood pressure, the DASH diet also suggests the increase in intake of magnesium, potassium, and calcium. Generally, you need to eat more sources of low-fat protein, lots of vegetables, fruits, and whole grains.

Everyone knows that if your blood pressure is high then you should cut down the amount of salt you take in and your blood pressure will get back to being normal again. However, it is also important to know about the natural foods which can help keep the blood pressure normal.

Here are a number of foods that should be included in your diet if you want your blood pressure to be healthy.

Leafy greens

Foods that are high in potassium provide you with an improved ratio of potassium to sodium. As a result, your kidneys get a chance of getting rid of sodium via your urine. Consequently, your blood pressure is lowered. Leafy greens that are high in potassium include arugula, spinach, collard greens, kale, romaine lettuce, and turnip greens. You should go for frozen or fresh greens because often, the canned vegetables contain added sodium. Frozen vegetables and fresh vegetables contain the same nutrients but the frozen vegetables are easy to store.



Berries contain a rich amount of natural compounds known as flavonoids specifically blueberries. According to a study, consumption of flavonoids aids in the prevention of hypertension which as a result, reduces high blood pressure. Berries like strawberries, raspberries, and blueberries can be added to your diet easily. You can just put them in your cereal at breakfast every morning. Or, it is always helpful to keep frozen berries stored for a quick dessert that’ll allow your blood pressure to remain normal and healthy.



Potatoes are rich in two minerals which play a big role in lowering blood pressure; magnesium and potassium. Potatoes are also rich in fiber which is important for a healthy diet. So, to have a healthy blood pressure, you can just enjoy baked potato as your dinner. However, in place of salty butter and fattening sour cream, you should add salsa or plain yogurt for flavor.


Skim milk

For a healthy blood pressure, many health professionals recommend increasing the intake of foods rich in calcium. Skimmed milk is one of the best sources of calcium and it also contains a lesser amount of fat. Both of these are vital elements for maintaining healthy blood pressure. Therefore, you should exchange the higher-fat milk with skim milk. And, you should eat nonfat or low-fat yogurt. You should also avoid yogurt that contains a high amount of sugar.



Consumables that are high in fiber, and low in sodium and fat are the foods that you require if you want to lower your high blood pressure. One such food is oatmeal. Having oatmeal for breakfast keeps you charged throughout the day. Oatmeal, on its own, is bland but you should not add a lot of sugar. You can either add frozen or fresh berries to sweeten your oatmeal or you can use honey.



Bananas are a rich source of potassium and it is better to eat foods that are rich in a certain mineral instead of taking a supplement for that specific mineral. You can put banana slices in your oatmeal or cereals or you can just take one to work as a quick snack.


White beans

A cup of white beans will provide you 24% potassium, 30% magnesium, and 3% calcium. It is quite easy to incorporate white beans in your food since you can use them in entrees, side dishes, and soups. Since white beans are meatless sources of proteins, they are a great option for vegetarians. When choosing white beans go for well-rinsed low in sodium canned beans or no-salt-added beans. However, the best option is the dried beans which you can cook overnight.


Plain yogurt

A cup of plain yogurt provides 12% magnesium, 49% calcium, and 18% potassium of the daily intake that you need. Yogurt is one of the main ingredients of a mineral rich breakfast and is also used in entrees, salad dressings, and sauces. Regular yogurt brands have a higher amount of calcium than Greek yogurt brands. For your high blood pressure, you can control the amount of nutrient and fat by making yogurt for yourself at home.



A kiwifruit provides 9% potassium, 7% magnesium and 2% calcium of your daily requirement. Kiwifruit can be found in supermarkets throughout the year and can be stored either on your counter or in your fridge.


So, go ahead and make these food items a part of your life in order to create a diet that is healthy for you and will help to keep your blood pressure in check.

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Article by: Richard Styles

Richard writes reviews of health and fitness products for BodyFatLoss. He has been with BodyFatLoss since 2016 and loves his bathroom scales and blood pressure monitors.