Updated October 28th, 2023 at 14:46 IST

7 best foods for people with high blood pressure

While medications can help manage blood pressure, a well-balanced diet can play a significant role in maintaining healthy levels. Take a look at them.

High BP friendly food | Image:Shutterstock

High blood pressure or hypertension is a widespread health concern that can lead to serious cardiovascular problems if left uncontrolled. While medications can help manage blood pressure, a well-balanced diet can play a significant role in maintaining healthy levels. Here, we'll explore the seven best foods for high blood pressure and how they can contribute to better cardiovascular health.

Leafy Greens

Leafy greens like spinach, kale, and lettuce are rich in potassium which helps your body balance sodium levels. Potassium acts as a natural medicine, promoting the excretion of excess sodium and reducing blood pressure. Including more leafy greens in your diet can help you maintain a healthy blood pressure.

Leafy greens | Image: Shutterstock


Berries, such as blueberries, strawberries, and raspberries, are packed with antioxidants. These compounds have been shown to improve blood vessel function, reduce inflammation, and lower blood pressure. Enjoy a colourful array of berries as a delicious and heart-healthy snack.


Oats are a great source of soluble fiber, which can help reduce blood pressure. The soluble fiber in oats forms a gel-like substance in your digestive system, trapping cholesterol and aiding its removal from your body. Consuming oatmeal or whole oats regularly can be a great way to support your heart health.

Oats | Image: Shutterstock

Fatty Fish

Fatty fish like salmon, mackerel, and trout are rich in omega-3 fatty acids. These healthy fats are known for their ability to reduce inflammation, lower blood pressure, and improve overall cardiovascular health. Aim to incorporate fatty fish into your diet at least twice a week.


Beets contain high levels of dietary nitrates, which can help dilate blood vessels and improve blood flow. This natural vasodilation effect can contribute to lower blood pressure. You can enjoy beets in various forms, from salads to smoothies.

Beetroots | Image: Shutterstock

Nuts and seeds

Nuts and seeds, particularly almonds, walnuts, and flaxseeds, are packed with magnesium and potassium. These minerals play a crucial role in regulating blood pressure. The healthy fats in nuts and seeds also help reduce bad cholesterol levels. Incorporating a small handful of these as a snack can be an excellent choice for your heart.

Citrus fruits

Citrus fruits may help lower blood pressure. They’re loaded with vitamins, minerals, and plant compounds, that could help keep your heart healthy by reducing risk factors for heart disease like high blood pressure. Citrus foods include grapefruit, oranges, lemons, and more.


Published October 28th, 2023 at 14:46 IST