Hypertension Diet: The Natural, Effective Way To Lower Blood Pressure

You are what you eat. The food you provide to your body will directly affect you health. So if you want to lower your blood pressure, you should consider having hypertension diet.

The eating plan that most people take is DASH diet.

ideal-blood-pressure-questionWhat is DASH diet?

DASH diet is also known as Dietary Approaches to Stop Hypertension. It is popular for its effectiveness in reducing blood pressure up to 11 mm Hg (systolic) and 6 mm Hg (diastolic) in two weeks.

Sounds good eh? The key factor of the diet is to add more vital nutrients that can decrease bp and cut down the ones that don’t.


  • Fruits (4-5 servings per day)
    Bananas, oranges, grapes, strawberries, peaches, apples, mangoes
  • Vegetables (4-5 servings per day)
    Spinach, broccoli, carrots, tomatoes, potatoes, celery
  • Grains (7-8 servings per day)
    Whole wheat bread, oatmeal, cereals, pasta
  • Low fat dairy  (2-3 servings per day)
    Low fat or fat free milk, yogurt, cheese
  • Meat, poultry and fish (2 servings or less per day)
    Skinless and fat less meat – roast, boil, bake but not fry; salmon, tuna
  • Fats & oils (2-3 servings per day)
    Salad dressing, olive oil, corn oil, low fat mayonnaise
  • Nuts, seeds and dry beans (4-5 servings per week)
    Walnuts, peas, almonds, peanuts, sunflower seeds, tofu
  • Sweets  (5 servings per week)
    Jelly beans, jam, maple syrup




  • Salt
  • Red meat
  • Sweets
  • Saturated fat

Yes, we all know changes take time. So just switch your diet gradually. Here is an example of one-day menu:


Can you lose weight on the dash diet?

Yes. The eating plan includes various nutritious, healthy fruits, vegetables, lean protein, grains and low-fat dairy. This is not only effective for lowering blood pressure and cholesterol but also losing the extra pounds.


Hypertension Diet: Nutrients To Reduce High Blood Pressure

Take note on these nutrients that can lower blood pressure. Include more of them in your menu.

  • Magnesium
    Regulates blood pressure, provides energy for body and muscle (heart) to function properly
    What to eat: Scallop, oysters, pumpkin, spinach, broccoli, beans, whole grain cereals and bread
  • Potassium
    Minimize the effects of sodium such as prevent excess fluid retention in body, that’s why potassium and sodium intake must be balance (1:1 ratio)
    What to eat: Potatoes, tomatoes, eggplants, mushrooms, bananas, oranges, tuna, fat-free milk, prunes
  • Calcium
    Helps the blood vessels and heart work accordingly
    What to eat: Kale, broccoli, spinach, tofu, salmon, sardine, fat-free milk, yogurt
  • Coenzyme Q10 (CoQ10)
    Strengthen the heart and immunity system, reduce high cholesterol which will cause hypertension
    What to eat: Salmon, tuna, mackerel, liver, peanuts, soy oil, sesame oil
  • Omega-3 Fatty Acids
    Improve blood circulation, prevent blood clots, irregular heartbeat and lower cholesterol
    What to eat: Salmon, tuna, mackerel, oyster, egg, walnuts, flaxseed, quinoe
  • Fibre
    Improve bowel movement and decreases cholesterol level for healthy weight and heart
    What to eat: Fruits and vegetables, brown rice, cereals, oats, whole grains, chia seeds


Hypertension Diet: What Not To Eat

hypertension-diet-what-not-to-eatStay away from foods that are high in sodium, cholesterol or sugars.
E.g: Pizza, hot dogs, bacon, sodas, fruit punch, potato chips, fries, mustard, instant noodles, pickles

Other Tips To Lower Blood Pressure Through Diet

  • Take not more than 2300mg of sodium per day, which is around 1 teaspoon of salt.
  • Try table salt alternatives like minced garlic, sage, onion powder, lemon juice, soy sauce, vinegar, basil, fresh ground pepper
  • Reduce the consumption of fast food, processed and canned foods
  • Limit to not more than 2 cups of coffee a day

So you think all healthy foods taste bad? Now things have turned around. There are plenty of delicious recipes that are good for your health too. Check out the recipes books below to help you create yummy hypertension diet!

Read more on:Hypertension remediesFoods for blood pressureGreen tea & hypertension


  1. liverdiet.ca
    Oct 30, 2013 @ 05:23:23

    I’m a 19-year old male. I am a runner and I am in good shape.
    5’11”, 150 pounds, 11% body fat. I eat a healthy diet (with a fair amount of junk food on top of the nutrients). My parents both have LOW blood pressure (110/70-ish).

    My blood pressure is always high. Between 160/85 and 130/60 depending on the day. I’ve googled “isolated systolic hypertension” and it seems to be the only thing I can find.

    I have sleep apnea as well. What could be wrong with me? The doctor says I’m fine but I dont think I am. Please, please give me some advice or information. Not just “see a doctor” because I’ve already done that. Thank you.


    • Susan Leanza
      Oct 31, 2013 @ 02:02:03

      Hi, you are young, you exercise and your weight is normal. But the systolic number seems to be quite high. If you check your pulse pressure (systolic minus diastolic), it’s more than 60mm Hg. Hence, I do agree that you pay attention to this because all types of hypertension are dangerous (except white coat)

      Do you check your bp at the same time every day (in a calm situation) with the right technique?

      There are various factors that may cause isolated systolic hypertension like stress, smoking, medication, atherosclerosis, hyperthyroidism, diabetes, kidney disease and also sleep apnea. Sorry to say this but you really need to go for a detail check up to find out the exact reason.

      You can also refer to this link as the reader has the same condition as yours:
      Good luck


  2. Anon
    Feb 03, 2017 @ 04:25:11

    Sleap apnea alone can cause hypertension. This is what i am experiencing from my HBP


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