What are the Recommended Foods to Avoid High Blood Pressure?

What are the Recommended Foods to Avoid High Blood Pressure?

What you eat, and drink has a real effect on your heart and blood pressure. The healthier your eating habits are, the lower your blood pressure will be.

What is high blood pressure?

The heart pumps blood into the arteries or blood vessels, which carry the blood throughout the body. Blood pressure is the force exerted by the blood against the walls of the blood vessels. High blood pressure, also known as Hypertension, is a common medical condition in which the blood pressure increases to unhealthy levels (read more about causes and symptoms of hypertension).

Foods that help lower blood pressure

If you have high blood pressure, it is important to make healthy changes to your diet. A healthy diet is the important natural treatment for high blood pressure, especially as it’s completely safe, simple and works fast to improve your complete health beyond just your blood pressure. Add these best foods to your diet to lower blood pressure naturally:

Avoid salt (sodium)

Excessive salt or sodium can cause your body to retain fluid, that increases blood pressure. The less salt you eat, the better blood pressure controls you may have. To lower the salt in your diet, try these recommendations:

  • Aim for less than 2,300 milligrams (around one teaspoon of salt) per day. Talk with your doctor if you should go lower, to 1,500 milligrams.
  • Read the nutritional details label on every food packet, such as choose foods that have 5% or less of the everyday value of sodium and avoid foods that have 20% or more everyday value of sodium.
  • Avoid preserved foods, processed foods, lunch meats, and fast foods.
  • Use salt-free seasonings.


Eating a variety of vegetables such as tomatoes, carrots, broccoli, sweet potatoes, greens and other vegetables is essential basically for every diet. Vegetables are high-antioxidant foods loaded with protective nutrients such as fiber, vitamins, and minerals such as potassium and magnesium. Target for at least four to five portions of different vegetables daily. Preferably, include a variety, so you get a variety of nutrients. Leafy green vegetables such as spinach, kale, mustard greens and turnip greens are potassium-rich foods and one of the healthiest foods on earth, and all hardly add any calories to your diet.


Consuming fruits is the best way to raise your intake of fiber, electrolytes such as potassium and magnesium, and antioxidants such as flavonoids and resveratrol. Two to four portions are a reasonable amount for most people, mainly fruits such as berries, citrus, kiwi, apples, and melon. However, keep in mind that citrus fruits and juices, such as grapefruit, can interrelate with particular medicines, therefore check with your doctor to see if they’re OK for you. Moreover, if you choose canned fruit or juice, make sure no sugar is added.


Grains include bread, cereal, rice, and pasta. Aim for whole grains as they have more fiber and nutrients than do refined grains. For example, use brown rice instead of white rice, whole-wheat pasta instead of regular pasta and whole-grain bread instead of white bread. Grains are naturally low in fat. Eat them this way by avoiding butter, cream and cheese sauces.

Lean proteins

Meat is a rich source of protein, B vitamins, iron, and zinc. Select lean varieties and aim for no more than 6 ounces per day. Cut skin and fat from poultry and meat and then bake, cook, grill or roast instead of frying in fat. Moreover, eat heart-healthy fish, such as salmon, herring, and tuna. These kinds of fish are rich in omega-3 fatty acids, that can help lower your total cholesterol.

Dairy products

Milk, yogurt, cheese and other dairy products are key sources of calcium, vitamin D, and protein. But it is important to make sure that you select dairy products that are low fat or fat-free else they can be a significant source of fat and most of it is saturated.

Nuts, beans, and legumes

Almonds, sunflower seeds, kidney beans, peas, lentils and other foods in this family are best sources of magnesium, potassium, and protein. They’re also loaded with fiber and phytochemicals, which are plant compounds that protect against some cancers and cardiovascular disease. Moreover, they are suitable for people who don’t eat meat or animal products, low in calories, plus almost entirely free of sodium.

Limit alcohol and caffeine

Drinking excessive alcohol can increase blood pressure. It is recommended to limit alcohol to not more than two drinks a day for men and one or less drink a day for women. Furthermore, caffeine can cause your blood pressure to increase temporarily. If you are already experiencing high blood pressure or if you feel caffeine is affecting your blood pressure, consult with your doctor about your caffeine consumption.

The healthier you eat, the lower your blood pressure!

Disclaimer: All material on Hidoc.co is provided for informational purposes only and should not be taken as a substitute for professional medical or health advice. Always seek the advice of your physician for any questions regarding your symptoms or medical condition and before taking any home remedies or supplements.