Written by Inara Hasanali, M.A.  | 
Medically Reviewed by Dr. Sunil Shroff, MBBS, MS, FRCS (UK), D. Urol (Lond) on Feb 14, 2020

High Blood Pressure Diet

A healthy diet rich in minerals like potassium, calcium and magnesium, fibre and vitamins and low in fat and sodium can work miracles on people with high blood pressure.

Norman Kaplan M.D. an expert in blood pressure says in the Nutrition Action Newsletter--“While some people need drugs to lower their blood pressure, millions can do it through diet.”

The diet for blood pressure is generally a diet that is low in sodium and fat and high in fibre and vitamins and minerals like potassium and calcium. It is a diet which includes-

  • High in -Whole grains and cereals fruits and vegetables
  • Moderate in use of non fat dairy products, lean meats, fish and poultry
  • Low in nuts and seeds
  • Totally exclude - processed foods especially those with a high salt content or those canned in brine.

Recent research shows that a high amount of calcium and potassium ingested through natural foods (not through supplements) may also help control high blood pressure.

Excellent sources of Potassium includes –

  • Spinach
  • Cantaloupe
  • Brussel Sprouts
  • Mushrooms
  • Bananas
  • Oranges
  • Beans
  • Grapefruit
  • Potatoes

It is important to get potassium from food sources rather than supplements since it is a distinct possibility that it works synergistically with other nutrients in fruits and vegetables.

Do not take salt substitutes or low salt formulations if you have been prescribed medications to control your blood pressure.

Vegetarianism is gaining high popularity as the diet for controlling high blood pressure and hence inversely helping control heart disease, as high blood pressure is the leading cause for heart disease. Vegetarian diets are rich in calcium and potassium.

Theodore A. Kotchen M.D. says, “Nutritional strategies for the prevention and treatment of high blood pressure should address overall diet. He also says, “Avoiding a high salt diet, weight reduction in overweight individuals, and restricting alcohol intake are important.”

A reduction in blood pressure will also lead to the reduction of stroke and coronary heart disease.

Ideal High Blood Pressure Diet

References:

  1. Hajjar IM, Grim CE, George V, Kotchen TA. Impact of diet on blood pressure and age-related changes in blood pressure in the US population: analysis of NHANES III. Arch Intern Med. 2001;161(4):589-593
  2. Ruidavets J-B, Bongard V, Simon C, Dallongeville J, Ducimetiere P, Arveiler D, Amouyel P, Bingham A, Ferrierres : Independent contribution of dairy products and calcium intake to blood pressure variations at a population level. J Hypertens 2006
  3. About cardiovascular diseases - (https://www.who.int/cardiovascular_diseases/about_cvd/en/)
  4. Risk of high blood pressure in salt workers working near salt milling plants: A cross-sectional and interventional study - (http://www.ehjournal.net/content/4/1/13)
  5. DASH Diet and High Blood Pressure - (http://www.webmd.com/hypertension-high-blood-pressure/guide/dash-diet)
  6. Potassium lowers blood pressure - (http://www.health.harvard.edu/fhg/updates/update0705c.shtml)
  7. Dietary calcium intake and Renin Angiotensin System polymorphisms alter the blood pressure response to aerobic exercise: a randomized control design - (http://www.nutritionandmetabolism.com/content/4/1/1)
  8. Calcium - (http://ods.od.nih.gov/factsheets/calcium.asp)

Comments

Ramesh31 Thursday, August 31, 2017

Please make your content more India specific, being a common man its impossible to find most of the items mentioned in this article. And also try to mention only those food items that are easily affordable and used in everyday life.

Ramesh31 Thursday, August 31, 2017

I had been looking for an India specific diet plan but most of the items listed aren't even available easily and regularly. Please mention Indian food items.

viveklala Thursday, June 13, 2013

i have 140/90 BP. what should i do and not to do.

ganeshdubai Friday, December 7, 2012

let me know min bp 73 and high bp 117 for 43 age male..is comes under which level BP

amna.t Tuesday, October 16, 2012

so it means Ca tablets decreases blood pressure.

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