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Food for Blood Pressure: Boon and Bane

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Food for blood pressure

High blood pressure invites various life-threatening diseases like strokes, heart failure, cardiovascular problems, aneurysms, or kidney failure. Living with it could be a hassle as it disturbs the entire lifestyle. One of the reasons behind hypertension is diet. It is hard to change your dietary habits once you get accustomed to them. If you also have hypertension, you need to swap your diet with healthy food for blood pressure enriched with high nutrients.

The role of blood pressure is to maintain blood flow across every tissue and organ of the body. A healthy blood pressure maintains the equilibrium in the body and regulates blood flow. Often, the phenomenon that manages blood flow may weaken and spike blood pressure and create havoc in your vascular system.

High blood pressure is one of the main reasons causing casualties in the United States of America. According to a FDA report, about 100 million Americans suffer from high blood pressure, one in three men has a complaint. More than 1000 deaths occur every day due to high blood pressure.

While food for blood pressure can be a blessing, some can make the condition go gory.

Avoid these food for blood pressure

Let’s check out what food items to avoid if you want to lower blood pressure:

Processed Foods:

These food items generally have a high percentage of salt compared to the normal ones. Prepackaged meats are usually rich in sodium. They include hot dogs, chips, pickled foods, pretzels, popcorns, peanuts, etc. They can deplete the body of essential nutrients over time.

Fatty Foods:

According to the studies conducted, fatty foods have played an essential role in increasing your blood pressure level. Food items rich in fat eventually increase the cholesterol level in the body and make you gain weight. Cholesterol-rich diet, when taken, makes your arteries narrow and increases the risk of stroke. Butter, Almonds, Salmon, etc., are some food items rich in fat.

Frozen Food:

Pizzas, Chicken strips, etc., are some frozen food that may be convenient and inexpensive and may have a longer shelf-life, but they contain about 1,000 mg of Sodium. Since sodium is highly harmful to patients with hypertension, regular prevention is necessary.


If taken in moderation, alcohol could not harm you, but an excessive amount of alcohol could affect you dangerously. More than three drinks could eventually raise your blood pressure level. Binge drinking regularly could influence the circulation system in your body and effectively increase the status of your blood pressure.


It is found naturally or artificially in all the food items you eat. It is vital to reduce sugar intake as it only makes you gain weight and nothing more than that. Obese people may increase the chances of a rise in their blood pressure.

Canned Tomato Products:

Products like ketchup, pastes, and sauces are full of salt and sugar, which is hazardous to health. The canned tomato products contain about 1300 mg of Sodium and give rise to blood pressure.

Red Meat:

It is seasoned with salt to improve the rich flavor of the meat. It sounds delicious but has a high amount of fat that could sharply increase your blood pressure.

Food for blood pressure that are a blessing 

Now that you know what one shall avoid for the healthy blood job by heart, what food for blood pressure are instead: 

  1. Yogurt 

High yogurt intake supports blood pressure control and prevents the development of hypertension. In addition, yogurt contains many bioactive substances or components that enhance positive health outcomes. 

Among the many bioactive components of yogurt, inhibitors of angiotensin I-converting enzymes play a central role in regulating blood pressure. Multiple studies investigated the role of yogurt in regulating blood pressure. In one of the studies, people who regularly consume yogurt are less likely to develop high blood pressure than those who consume yogurt infrequently. Along with blood pressure, yogurt helps to maintain overall well-being. 


  1. Beetroot 

Hypertension or high blood pressure is one of the problems that can be prevented or treated by beetroot. Beetroot is a rich source of phytochemical compounds, including ascorbic acid, carotenoids, phenolic acids, and flavonoids. Multiple studies have suggested that beetroot supplements cause a decrease in both systolic and diastolic blood pressure. However, the essential constituent of beetroot that has a beneficial effect on health and diseases is nitrate. Nitrate acts as a potent vasodilator that helps dilate the constricted blood vessels and releases the excess pressure on the walls of arteries. 

  1. Banana

One of the mechanisms that explain how banana helps reduce blood pressure is that bananas are an excellent source of potassium. Recent studies have shown that potassium helps to decrease blood pressure in individuals. Potassium is an essential mineral required to regulate blood pressure and normal heart function. Also, several studies have reported that the components in a banana act similarly to antihypertensive drugs. In addition, banana contains many other minerals and vitamins that work positively toward health. It helps in treating and preventing various health problems.  

  1. Avocado 

Avocado is extremely rich in minerals. For example, the high content of potassium and lutein in the avocado regulates blood pressure, and it does this by controlling oxidative stress and inflammation. 

Also, studies have suggested that diets or products rich in MUFA can cause an improvement in diastolic and systolic blood pressure compared to diets with low MUFA content. For example, avocado has a substantial amount of MUFA content. Hence, it helps reduce and regulate blood pressure levels. 

  1. Garlic 

Many studies have explored the benefits of garlic on blood pressure. Garlic works in reducing blood pressure by dilating or expanding the blood vessels. Garlic is one of those foods that lower blood pressure. The ability is associated with hydrogen sulfide and allicin production. In addition, they have angiotensin II inhibiting and vasodilating effects. Garlic also helps to modulate various activities of many mechanisms such as the prostaglandin system, renin-angiotensin system, and renal tubular transport mechanisms. There are many means through which garlic helps in lowering blood pressure. Another one is through the direct or indirect vasodilatory actions of nitric oxide. Garlic enhances the synthesis of nitric oxide in the body, which helps maintain normal blood pressure. 

Answering Your Questions

  • What can I eat to lower my blood pressure immediately?

  1. Bananas, melons, avocados, apricots
  2. Leafy greens like spinach and kale.
  3. Potatoes with sweet potatoes
  4. Tuna, salmon
  5. Beans.
  6. nut & seed

  • What fruit is good for high blood pressure?

A variative of fruits and vegetable can help with blood pressure such as Bananas, apples, pears, apricots, grapes, raisins, kiwis, mangoes, watermelon, pomegranate, plums, prunes, avocado, cantaloupe, honeydew melon, tomatoes, citrus fruit, berries.

  • What is the best drink for high blood pressure?

According to new research drinking one glass of juice per day may improve heart health. Tomato juice, beet juice, prune juice, pomegranate juice, berry juice, and skim milk are just a few examples.

  • Are eggs good for high blood pressure?

A high-protein diet, such as one rich in eggs, can help naturally lower blood pressure while also boosting weight loss, according to the American Journal of Hypertension.

  • Do bananas help lower blood pressure?

A banana a day helps to keep high blood pressure under control. Potassium, a vital blood pressure-lowering mineral, is abundant in this fruit.

  • Is Ginger good for high blood pressure?

Ginger, which has been used in Indian and Chinese traditional medicine for thousands of years, can help to decrease blood pressure and improve circulation. Ginger has been demonstrated to lower high blood pressure in both human and animal tests, which has a detrimental impact on blood flow.

  • Can rice cause high blood pressure?

As long as the salt content is low in your bowl of rice, it is a go for blood pressure folks. Brown rice is superior to white rice in part because it contains much more nutrients, such as potassium.

  • What foods cause high blood pressure?

High blood pressure can be caused by salty foods in particular. When you consume salt, your body retains more fluid, increasing blood volume and pressure. Blood pressure can be raised by sugary diets and foods high in saturated fats.

  • Is Apple good for high blood pressure?

Apples are high in soluble fiber. Soluble fiber is now proven to help lower “bad” cholesterol levels in the body. Apples can also help you maintain a healthy blood pressure level.

  • Can drinking water lower blood pressure?

Water is beneficial to the body. To be properly hydrated, it is recommended that you consume water throughout the day. It can help lubricate the body, reducing the chance of illnesses like kidney stones and urinary tract infections, and it can help improve brain function, in addition to lowering blood pressure.

  • What home remedy can I use to lower my blood pressure?

Reduce the amount of sodium you consume, stop taking alcoholic beverages, reduce caffeine consumption. Increase your potassium intake by eating more potassium-rich foods, you can also try dark chocolate or cocoa. Learn how to deal with stress. All of this can help you with blood pressure eventually.

  • Is lemon water good for high blood pressure?

Lemon juice includes trace amounts of a number of nutrients that may help to decrease blood pressure. Both calcium and potassium can help people with hypertension lower their blood pressure. According to a study, drinking lemon water can help bring the number back to normal quickly.

  • What tea is good for high blood pressure?

Drinking half a cup of green or oolong tea every day can reduce the risk of high blood pressure by nearly half.

  • What is the most effective natural remedy for high blood pressure?

If you have high blood pressure, eating a diet rich in whole grains, fruits, vegetables, and low-fat dairy products while avoiding saturated fat and cholesterol can drop your blood pressure by up to 11 mm Hg. Dietary Approaches to Stop Hypertension (DASH) is the name of this eating strategy.

  • What’s the main cause of high blood pressure?

A high-salt, high-fat, and/or high-cholesterol diet are all common causes of high blood pressure. Kidney and hormone disorders, diabetes, and excessive cholesterol are all chronic illnesses. High blood pressure runs in your family, especially if your parents or other close relatives have it.

  • Can drinking tea raise your blood pressure?

Caffeine in tea may raise blood pressure for a short period after consumption, but it does not increase the risk of high blood pressure, according to research.

  • Which exercise is best for blood pressure?

Some physical activity that can help with blood pressure are:

  1. Brisk walking 10 minutes X 3 times
  2. Cycling for about 30 minutes.
  3. Hiking or treadmill 
  4. Swimming
  5. Treadmilling.

  • Does exercise raise blood pressure?

Normally, blood pressure rises during activity to help drive oxygen-rich blood throughout the body. However, in other people, the exercise reaction is exaggerated. They surge around 250 mmHg or more instead of reaching a systolic (highest number) blood pressure of around 200 mmHg after maximal exertion. This is why cooling down and warming up is important while exercising.

  • Does green tea lower blood pressure?

Studies have shown that green tea is one of the best tea for lowering blood pressure.

  • Is Cabbage good for high blood pressure?

Increasing your intake of potassium-rich cabbage is a tasty method to lower high blood pressure and keep it within a healthy range. Cabbage, for example, may aid in the reduction of high blood pressure.

  • Does turmeric lower blood pressure?

Turmeric improves vascular endothelial function, which is beneficial for high blood pressure due to natural aging. However, try limiting the intake of turmeric and only consume it under doctors advice. 

  • What are 5 causes of high blood pressure?

  1. Consumption of excessive salt, 
  2. Being overweight, 
  3. Consuming alcohol and 
  4. Not eating enough fruits and vegetables 
  5. Smoking can contribute to high blood pressure 

  • What are the early warning signs of high blood pressure?

Some of the early warning signs of high blood pressure are as follow:

  1. Headaches that are unbearable.
  2. Nosebleed.
  3. Fatigue or perplexity.
  4. Issues with vision.
  5. Pain in the chest.
  6. Breathing problems.
  7. Irregular heart beats

  • Can lack of sleep cause high blood pressure?

High blood pressure and heart disease are connected to insomnia. Poor sleep can lead to harmful habits that harm your heart over time.

  • What is dangerously high blood pressure?

A hypertensive crisis is a dangerously high blood pressure that can result in a stroke. Blood vessels can be damaged by extremely high blood pressure, which has a peak number (systolic pressure) of 180 mm Hg or a bottom number (diastolic pressure) of 120 mm Hg or greater.

  • What is the most common medication for blood pressure?

The ACE inhibitor lisinopril (Prinivil, Zestril) are considered the most common medicines for treating hypertension. However, other secondary medications include Minipress XL 5 Mg, Cardivas 3.125 Mg, etc. 

  • What is normal blood pressure by age?


Male ( SBP/DBP) Female (SBP/DBP)




























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