The best and worst foods for high blood pressure

Diet is one way to control high blood pressure.

Researchers at the National Heart, Lung, and Blood Institute in the USA created a special diet to combat hypertension. Numerous studies have shown that the DASH (Dietary Approaches to Stop Hypertension) diet is helpful. We’ve summarized its main points and looked at other evidence-based tips.

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4 foods to lower blood pressure

1. Fruits and vegetables

Some research funded by the British Heart Foundation suggests that beetroot can help reduce blood pressure. Beetroot juice is a concentrated form of nitrates, and one of the effects of these nitrates may be to lower blood tension. You can also find nitrates in other fruits, vegetables, and even some foods like strawberries, bananas, celery and spinach.

Potassium is found in all fruits and vegetables, and it can lower blood pressure.

All fruits and vegetables contain potassium, which, along with nitrates, can help to lower blood pressure. You should get your potassium from food, not supplements. A high potassium intake can cause heart rhythm problems. It is particularly dangerous for those with kidney disease and those who take certain types of water tablets. Take potassium supplements only if prescribed by your doctor.

Tip: Try to eat five portions of fruits and vegetables every day instead of just focusing on a single type. You’ll reap the benefits of a wide variety of nutrients by choosing different coloured fruits and vegetables.

2. Wholegrains

Whole grains, such as brown or wholemeal rice, bread, and oats, contain more fibre and nutrients than refined starchy carbohydrates like white rice, pasta, and bread. A higher intake of fibre is associated with a reduced risk of cardiovascular and Heart diseases. Beta-glucans, a soluble fibre found in oats, may lower blood pressure. If you want to lose weight and lower your blood pressure, a diet high in fibre will help.

Tip: Increase your fibre intake by choosing starchy carbohydrates high in fibre at every meal. Include other high-fibre food such as legumes and beans, nuts and seeds and fruits and vegetables.

3. Lean protein

Lean protein sources are lower in calories but still very filling. They can also help lower blood pressure by helping you manage your weight.

Tip: Instead of processed and red meats, choose chicken, turkey, eggs, fish and beans.

4. Low-fat dairy

Include milk and dairy products as part of a balanced, healthy diet to help lower blood pressure. Dairy products are rich in calcium, which is linked to lowering blood pressure.

Tip: Low-fat dairy products like semi-skimmed and natural yoghurt are rich in calcium and protein but do not contain excess saturated fat.

How else can I lower my blood pressure besides medication?

The diet is not the only way to reduce blood pressure. You should also take the prescribed medicines and make other changes to your lifestyle.

Being more active
stopping smoking
Maintaining a healthy body weight.

Avoid these four foods if you have high blood pressure

It is not necessary to eliminate these foods, but you should be aware of how much food you consume.

1. Salty foods

The maximum amount of salt we should consume per day is 6g or about one teaspoon. Many of us consume more salt than this.

Tip: The majority of salt that we consume is in the food we purchase, such as olives, pickles, sauces, and crisps. You can also find it in meats such as ham, bacon, and sausages, as well as everyday staples like cereals and bread.
Tip: Look for low-salt food options on the labels and reduce your intake of high-salt foods. Reduce your intake of takeaway and restaurant food, and try to make lower-salt versions yourself.

2. Foods high in sugar and fat

Sugar and fat do not directly affect blood pressure, but high-calorie foods high in sugar and fat can. Consuming too much sugar and fat can cause weight gain, which is associated with elevated blood pressure.

Tip: Plan healthy snacks such as fruit or plain yoghurt to keep you going between meals. When you’re out and about, take a few nuts or dried fruit with you.

3. Alcohol

Moderation is key when drinking alcohol. Alcohol can cause weight gain and blood pressure to rise if consumed in excess.

Alcohol can increase blood pressure.

Tip: Do not exceed the government’s limit of 14 units per week. You should also have alcohol-free and alcohol-free days.

4. Excess caffeine

Caffeine may raise blood pressure, but the effect is short-lived and diminishes with regular consumption. A moderate intake of 4-5 cups per day should not cause any problems for most people. Some people are more sensitive than others to caffeine, and excessive caffeine consumption can affect blood pressure.