23 Best Food For High Blood Pressure

There are many foods that you should avoid if you are having hypertension. But there is a number of food items that you can add to high blood pressure which can result in reducing it. The problem of hypertension is increasing day by day because of the unhealthy lifestyle and improper diet.


Here are some of the best foods for high blood pressure which you can add to your diet.

Best food for High Blood Pressure


high blood pressure

Flax Seeds

Flaxseed is another very common type of seed that is easily available everywhere. In the first place, a Canadian study has found that eating 30 grams of flax seeds daily for 6-7 months lowered systolic blood pressure by 10 mmHg and diastolic blood pressure by 7 mmHg.

How to add: Flaxseed can be added in many ways. It can be added to yoghurt, as a dressing on the salad, and can also be eaten like chia seed.

Chia Seeds

Chia seed is one of the best food for high blood pressure and contains an antioxidant called quercetin, which helps to cure many health diseases such as heart disease. These seeds are high in fibre and help to lower blood pressure. Adding a tablespoon of chia seed every day will result in better functioning of the body.

How to add: It can be added as a topping in your cereals. Most people soak it overnight and add it to warm water. Eating it every morning empty stomach with warm water will be a better option.

Pumpkin Seeds

Pumpkin seeds are a good source of zinc, magnesium, antioxidants, and fatty acids. These micronutrients help to keep our hearts healthy and reduce the risk of high blood pressure. It also helps to reduce cholesterol levels in our bodies.

How to add: Pumpkin seeds can be added to a smoothie, salad, butter, soups, or any cereal. It is also added for making your breakfast more healthy and nutrient-rich.

Sunflower Seeds

Sunflower seeds also play an important role in reducing blood pressure as it is high in magnesium. Linoleic acid is an unsaturated fatty acid that is present in sunflower seeds and helps to relax your blood vessels, which promotes low blood pressure.

How to add: It can be added to many main course dishes such as mixed vegetables, lentils, chicken curry etc.



Grape Fruit

Black, green and red grapes contain a very high amount of naturally occurring antioxidants which helps to reduce hypertension. Eating one serving of grapes every day helps to improve heart health and reduces the risk of heart failure.


Orange is a citrus fruit and it is loaded with vitamins, minerals and has powerful blood pressure lowering effects. It helps to keep the heart healthy and reduces the risk of heart disease keeping the heart-healthy.



Banana is a good source of potassium and potassium helps to lower blood pressure. Foods that are high in potassium and low in sodium, helps to lower the risk of heart disease, blood pressure and stroke.


Berries are rich in natural compounds called flavonoids. Many studies have found that these compounds help to reduce hypertension and also help to reduce the risk of heart disease. Some of the berries which can be added to your regular diet are blueberries, strawberries, raspberries etc.


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Carrot is the most common and widely used vegetable all over the world. People enjoy adding carrots in many ways. Raw carrots are more beneficial when it comes to curing blood pressure. Studies have found that around 2200 people between the age of 40-60 saw reduced blood pressure by adding raw carrots to their diet.


Broccoli consists of magnesium, potassium and calcium which helps in the regulation of blood pressure. People who are following a healthy diet usually add broccoli as it is considered a healthy and nutrient-dense food.

Green Leafy Vegetables

Green vegetables are rich in nutrients and good for our bodies. They have an end number of health benefits and help to cure many health problems like high blood pressure. One of the most important vegetables to add during hypertension is cabbage.

Bell Pepper

Bell peppers contain an anticoagulant that helps to prevent blood clots which are responsible for heart attacks. The vitamin C present in bell peppers acts as a diuretic, which helps to remove extra body fluid. Getting rid of excess body fluid is very important as it helps to reduce blood pressure.




Pistachios are high in antioxidants which help to lower blood pressure and reduce the risk of heart disease. It also contains many micro-nutrients like Vitamin A, B, E, potassium, copper, magnesium, and phosphorus.


Eating walnuts every day reduces the risk of cardiovascular diseases and lowers blood pressure. Walnuts are very good for the brain and children should definitely add 1 serving of walnuts every day.


Almonds are a very common nut and are mostly consumed by everyone. Eating 5-6 almonds a day will help to manage blood pressure and also treats many health diseases. It should be soaked overnight and consumed in the morning empty stomach for better results.

Other foods good for High blood pressure

  • Garlic
  • Greek Yoghurt
  • Salmon and other fatty fish
  • Spinach
  • Dark chocolate
  • Green tea
  • Sweet potatoes
  • Lemons

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