A healthy diet is necessary for lowering blood pressure levels. The minimum optimal levels should be maintained. Study shows that including certain foods in your diet, those rich in specific nutrients such as magnesium and potassium decreases your blood pressure levels. High blood pressure diet plan is important to balance your blood pressure levels.

What actually Blood Pressure is?

Blood pressure is just a force of blood that is pushing against the blood vessel walls. The heart functions to pump blood to blood vessels that in turn carry the blood to the entire body. High blood pressure or hypertension just indicates that pressure in your arteries is higher than the usual range. There are lots of reasons for having high blood pressure. Sometimes, your diet is responsible for your high blood pressure. There are specific foods that either increase or decrease the blood pressure of a human being. Similarly, weight loss can reduce and weight gain can increase the blood pressure of a person.

Food habits that Keep your Blood Pressure Normal

  • You should eat food with low fat, salt and calories
  • You may replace spices and herbs, vinegar, lemon or fruit juices rather than salt to foods.
  • You may use less oil, butter, margarine, shortening and salad dressings.

Track What You Eat and adopt High blood pressure diet

Some individuals are not aware of how many calories they drink or consume each day. They might underestimate how much they eat and don’t get why they cannot lose weight. Writing down the amount of food you eat that includes the portion sizes helps you to know about your food intake. You can then start reducing portions, cutting back your calories and lose weight and most importantly control your blood pressure levels. Make sure to track your alcohol intake as it also increases your blood pressure levels. High blood pressure diet plan will surely give you the beast health solution.

How does salt increase blood pressure?

When you eat a lot of salt, it has sodium, your body has extra water to wash the salt from your body. In some individuals, it might lead to an increase in their blood pressure. The added water puts stress on your arteries and your heart too.

What foods should you consume less?

  • Fast food
  • Fried food
  • Whole milk dairy products
  • Salted snacks
  • Fatty meats
  • Regular salad dressings
  • Canned soups
  • Deli meats
  • Margarine and butter

What foods are rich in sodium?

  • Vinegar and lemon juice
  • Marinated food in brine or pickled
  • Boxed and frozen mixes for pasta, rice and potatoes
  • Dried soup mixes, deli meats, bouillon
  • Canned soups
  • Junk food
  • Processed or packed food like bacon, lunch meat, ham or sausage
  • Snack food such as peanuts, popcorn, chips or pretzels
  • Condiments such as salad dressings, soy sauce and catsup

Some Foods that Helps in Reducing Blood Pressure

Here are some of the foods for high blood pressure- High blood pressure diet plan to follow:


Strawberries and berries include antioxidant compounds named anthocyanins, a kind of flavonoid. The study demonstrates that more than 35,000 individuals are suffering from hypertension as per the Trusted source. They found that those with a high level of anthocyanins uptake mainly from strawberries and berries had a 10 per cent decrease in the risk of high blood pressure compared to those with a low level of anthocyanin intake.

Citrus fruits

Citrus fruits that include lemons, oranges and grapefruit might have powerful lowering effects on blood pressure. They are rich in minerals, plant compounds and vitamins that might aid to keep your heart healthy. It reduces the risk factors of heart diseases such as high blood pressure.

Research also shows that drinking grapefruit and orange might aid to decrease blood pressure. Grapefruit and grapefruit juice are the food to lower high blood pressure. A research of 5 months that involved 103 Japanese women showed that daily lemon juice consumption combined with walking significantly correlated with a decrease in SBP, an effect that the scientists attributed to the flavonoid content of lemons and citric acid.

Dark chocolate

Dark Chocolate is a sweet treat that keeps high blood pressure in control. 15 trial advises that cocoa-rich chocolate decreases blood pressure in individuals with prehypertension or hypertension. You may select high-quality chocolate that includes a 70 per cent minimum cocoa and take a piece or single square measuring about 1 ounce each day.

Swiss Chard

Swiss chard is a green leafy vegetable that is rich in nutrients regulating blood pressure. It contains magnesium and potassium. One cup of cooked Swiss Chard 17 per cent and 30 per cent fulfil your daily magnesium and potassium requirements.

Magnesium is also necessary for the controlling high blood pressure. To lower blood pressure through different mechanisms, it includes acting as a calcium channel blocker that blocks the movement of arteries and heart cells. It allows arteries to relax.

In individuals with high blood pressure, every 0.7-gram increase in potassium each day is linked with a 0.52 mm Hg in DBP. And 1.0 mm Hg reduction in systolic blood pressure. High blood pressure diet includes some specific foods you can follow to manage your blood pressure levels.


Watermelon includes an amino acid named citrulline. It aids to control high blood pressure. Citrulline aid the body to produce nitric oxide which encourages flexibility in blood vessels and gas that relaxes arteries. Watermelon lowers the blood pressure level in the body. Watermelon is the best source to keep your blood pressure level on track.

Studies have found that animals given a watermelon diet had better heart rates. In one research, adults with mild hypertension or prehypertension with obesity who added watermelon in their diet showed lower blood pressure levels in brachial arteries and ankles. The brachial artery is the primary artery present in the upper arm.

The mouse who drank the solution had 50 per cent low-density lipoprotein cholesterol. It shows that it is bad cholesterol and they show 30 per cent less weight gain than the control animals. To increase watermelon intake, you can add it to smoothies or salads.

Leafy green vegetables

Green leafy vegetables are rich in nitrate, aid to control high blood pressure. Scientists advise that consuming 2 servings of nitrate-rich green leafy vegetables per day aids to decrease hypertension for up to 48 hours.

Some of the examples of leafy greens are:

· Mustard greens

· Collard greens

· Kale

· Spinach

· Cabbage

· Lettuce

· Fennel

· Swiss chard

· Spinach

To consume a dose of green vegetables, saute Swiss chard, stir spinach into stews and curries with garlic for a tasty dish or bake a batch of kale chips


Cinnamon might also aid to keep blood pressure in control. A report from the Trusted source of three studies demonstrates that cinnamon reduces short-term diastolic blood pressure by 2.6 mm Hg and systolic blood pressure by 5.39mm Hg. You can add cinnamon to your diet by sprinkling it over freshly chopped fruit or oatmeal as an alternative option. It is also available in different forms for your uptake.


Sweet, nutritious and crunchy carrots are a staple food among every individual’s diet. They are rich in phenolic compounds such as caffeic acids, chlorogenic, p-coumaric that aid to reduce inflammation and keeps your arteries relax. It also aids you to lower your blood pressure as per the 22 Trusted source report.

Although you can eat carrots in raw or fresh form, eating them raw is more beneficial for lower blood pressure. A report from 23Trusted Source says that 2200 individuals from 40-60 age found that raw carrot consumption is associated with reducing lower blood pressure.

Another research by 22 Trusted sources in 18 individuals showcase that daily consumption of 16 ounces of carrots for continuous 3 months led to a decrease in SBP but not DBP.

Final Words

As per the study, adding food and fruits that lower blood pressure such as lentils, fatty fish, beans, berries, leafy vegetables, citrus fruits, seeds and carrots to your meals will aid you to maintain and reach optimal blood pressure levels. If you are looking to maintain blood pressure or high blood pressure level adding a diet to lower blood pressure might aid you. High blood pressure diet can help if your blood pressure is high.