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High blood pressure diet foods you must eat

Lana Bandoim's picture

If you are struggling to figure out which high blood pressure diet foods are safe to eat and which ones will improve your health, then you may want to pay attention to the following tips.


High blood pressure affects an estimated 75 million adults in the United States, and the World Health Organization points out that 1 billion people around the globe have it. This condition is linked to a higher risk of heart disease, stroke, kidney failure, eye damage and other problems. However, it is not always easy to determine the high blood pressure diet foods that are right for you. The following tips will help you formulate a better meal plan.

1. DASH diet basics

Your blood pressure is influenced by multiple factors such as stress, work, diet and lifestyle. Even your neighbor’s foreclosure can raise your blood pressure and increase your risk of developing more serious health issues. In general, experts suggest using the DASH (Dietary Approaches to Stop Hypertension) diet and focusing on reducing your sodium intake. Your doctor may recommend that you either choose the standard DASH diet that allows 2,300 mg of sodium a day or the lower version that permits 1,500 mg of sodium a day. However, knowing your salt limit is not enough, and there are specific foods you can add to reduce your blood pressure.

2. Eat more garlic

Research shows that adding more garlic to your diet may help you lower your blood pressure. One study found that garlic can prevent oxidative DNA damage, significantly reduce blood pressure and lower low-density lipoprotein (LDL) cholesterol. Garlic also has antibacterial and antiviral properties, so experts recommend that you try to eat at least two cloves a day.

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3. Add more turmeric

Turmeric is a popular spice found in curry, so you may want to add this dish to your high blood pressure diet meal plans. Current research shows that curcumin, which is naturally found in turmeric, can fight inflammation in the body. One randomized, placebo-controlled study noted that using oral turmeric supplements helped patients lower their systolic blood pressure.

4. Eat more kale

Kale is considered to be one of the healthiest plants on the planet, and this leafy green vegetable is packed with powerful nutrients that make it an essential high blood pressure diet food. It is low in calories, but kale has a high amount of magnesium and potassium that influence your blood pressure in a positive way.

5. Eat more almonds

If you do not have a nut allergy and can tolerate them, then almonds are another high blood pressure diet food that you need to add to your meal plans. Almonds have magnesium, which is essential for helping to manage your blood pressure, and one cup of these nuts can provide you with an estimated 360 mg of this mineral.

If you are trying to lower your blood pressure, then the general advice of reducing sodium, eating more produce and losing weight while decreasing junk food still applies. Additionally, you can add specific high blood pressure diet foods to improve your chances of reducing your blood pressure. Research shows that eating more garlic, turmeric, kale and almonds may help.