7 Best Food Items That Can Help You Manage Hypertension

Hypertension or high blood pressure is known to be one of the most common issues among people who are just entering their old age. Just a few decades ago, the average age of getting diagnosed with hypertension was somewhere between 45 to 50 years. however, experts are saying that now the average age has reduced to almost 30-35 years. As hypertension is a precursor of most other diseases like heart issues, high cholesterol, blood clotting, and blood sugar, you will notice that these issues are raising a whole new generation who is either being diagnosed with premature onset of these diseases or are showing the symptoms that will later lead to these diseases. Experts believe that since the symptoms are somehow related, it means you can control the early onset and prevent this issue completely if you control the diet and get toward a healthy lifestyle. This is not just limited to people who are showing symptoms of hypertension but also people who have hypertension, who have a family history of hypertension, or who have a poor lifestyle that might lead to hypertension later.

What Is Hypertension And Why Does It Happens?

The idea of blood pressure is that normal human blood gets pumped by the body at a certain speed and certain pressure. According to medical health, normal blood pressure should fall somewhere between 130 mm Hg for the systolic and 80 mm Hg for the diastolic. However, in some cases, the body requires a much greater pressure to pump blood, this can be due to tightness in veins, change in temperature, blockage in the beings, the thickness of blood, or just loss of flexibility in the arteries. Apart from this, high blood pressure is directly connected to the blood thickness that is caused by an unhealthy diet. This is the reason you will be used to stop consuming a lot of fat, high salt-based food items and get to something healthy. Moreover, the amount of potassium, magnesium, and water level also impacts your blood pressure. High blood pressure is not the only reason you will feel discomfort or instability while performing your daily tasks, sometimes lack of sugar on salt in the body can cause low blood pressure as well which will hinder the blood sugar supply to the brain causing you to faint. However, this usually takes place due to a bad diet and weakness in the body as well.  

With the help of this article, we will list down some of the most important food items that you should add to your diet that will help you in controlling hypertension. We will also list down the impact of these food items directly on the health so you can know why it can cause an effect on blood pressure.

7 Best Food Items That Can Help You Manage Hypertension

Healthy food rich in vitamins and minerals is known to be very beneficial for health; however, you cannot rely on just plant-based or raw greens for the rest of your life. This is the reason you will need some basic guidelines that can help you mix up food items to make something interesting and worth eating. Here are some of the main food items that you need to consume if you want to maintain your blood pressure.


Tomato contains a very good amount of potassium which can help in reducing blood pressure as well. However, most people think about cooking tomatoes which might impact their nutritional value so it is much better to eat them raw. You can also squeeze the juice but you will not get enough fiber and vitamin that is present in the skin.


Loaded with vitamins, anti-inflammatory, and antioxidants this vegetable will help you not only in boosting your digestion but also in keeping your blood cholesterol, sugar, and blood pressure all under control.


A good amount of potassium, calcium, and lactic acid is present in yogurt which helps in keeping blood pressure under control and also boosts overall health. Moreover, yogurt has healthy bacteria that keep your gut healthy.

Chia and Flax Seeds

Filled with potassium, magnesium, and soluble fiber, these seeds have the magical power to absorb the extra cholesterol, blood sugar, and all the impurities from the body. You can consume one tablespoon every day or you can consume chia and flax seed pudding for breakfast. You can also mix these seeds with yogurt which is also a very good source for lowering blood pressure and consume them in the morning or any time of the day as a snack.


Most green food items like spinach, green apples, and fresh salad leaves are filled with essential nutrients, minerals, and vitamins. They can help in reducing blood pressure, keep your gut healthy, boost your immunity and help you avoid bloating.

Citrus Fruit

Foods rich in vitamin C, especially citrus fruits are very good for blood pressure. If you face an issue related to blood pressure, you can simply squeeze a lemon into cold water and this will help you boost your metabolism as well as bring your blood pressure level to normal.

Omega Three

 Food items that are high in omega three especially avocado, olives, salmon, and fish are very good for blood pressure. However, if you are thinking about deep frying the fish you might end up reducing the nutrition level and also causing high blood pressure.

Food Items to Avoid If You Have Hypertension

Although there are so many different food items that you need to avoid, however, we are mentioning some of the most common food items that will directly impact your blood pressure:

  •       Avoid consuming fried food especially fast food
  •       Avoid food like red meat and fried fish
  •       Avoid processed food
  •       Avoid food with additives and flavor enhancers
  •       Avoid high-sugar and salt-based food
  •       Avoid pickles
  •       Avoid extremely spicy food

Bottom Line

To sum it all up, although blood pressure depends on the family history, the situation you live in, the lifestyle you maintain, and geographical location it also depends on the food you consume. This is the reason if you control the number of citrus fruits, water, green leaves, and plant-based food items, you will reach your optimal or ideal level of blood pressure. On the contrary red meat, and animal-based food like animal fat, shortenings, dairy, eggs, fish, etc. will only make hypertension worse. Overall, your focus should be on healthy eating that will help you improve your blood cholesterol level and control the thickness of your blood. Apart from this mental health condition, constant stress and staying under fear will also impact your blood pressure eventually.

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