What Foods to Eat and Avoid in High Blood Pressure [W/ Diet Chart]

07 Dec What Foods to Eat and Avoid in High Blood Pressure [W/ Diet Chart]

It’s unfortunate, but those with high blood pressure fall at a greater risk of developing heart disease. 

In fact, about 45% of adults in the US are currently suffering from high blood pressure - according to a study conducted by the Centre for Disease Control and Prevention.

That’s almost half of the adults!

Why is this so? 

Well, try to understand it this way. Healthy lifestyle efforts are often cramped by cravings, and addiction to unhealthy junk can get even the best of us.

This is the reason why even practicing mindful eating isn’t working effectively. 

So, how can we fix this? 

How can we bring the blood pressure level down? What are the foods to avoid with high blood pressure?

Today, we’ve come up with a short list of foods you need to avoid with high blood pressure. 

Let’s get started…

6 Foods To Avoid With High Blood Pressure 

Your blood pressure level has a lot to do with the foods you choose to bring to your plates. 

For instance, red meat and added sugar trigger high blood pressure. On the contrary, adding greens, fruits, whole grains, and lean protein keeps your blood pressure levels in check. 

Here are the foods to avoid when planning your high BP diet.

#1. Sodium

Salt or, more specifically, sodium is what you should avoid the MOST in high blood pressure. 

The sodium content in table salt is around 40% of sodium. Now, imagine calculating your daily sodium intake.

You have no idea of how much-hidden sodium you’re consuming on a daily basis! Hidden because most of the sodium content comes from processed or packaged food. 

Sodium acts as a major contributor in elevating blood pressure and subsequently heart diseases. 

However, why is that so? Well, we’ll surely be dealing with the same in the forthcoming section of the blog.

However, for the time being, it’s important to know how much daily sodium consumption is optimal. 

The AHA suggests 2,300mg as the optimum sodium intake amount per day. In other words, 1 tsp salt a day.

Now, talking about the hidden sodium, most of them come from foods, such as:

• Bread
• Pizza
• Burritos
• Tacos 
• Sandwiches 
• Rolls 

On the flip side, too much sugar is also detrimental to maintaining a healthy BP level.

#2. Sugary Foods

Sugary foods not only is the reason behind unexplained weight gain but also contribute to high blood pressure. 

In fact, studies state that eating sugary foods can increase the risk of high blood pressure. Even more than a sodium-rich diet. 

Basically, sugary foods in addition to too much salt are a double whammy.

Among sugars, fructose content is the most harmful for high blood pressure. 

No wonder, why sugar comes under the foods to avoid with high blood pressure.

#3. Canned Tomato Products

Yes, these soups are also high in sodium content. 

Although soups are nutritious, canned products are counted as a terrible trigger if you have high blood pressure. 

The liquid form of processed tomato products like sauce, pasta sauce, and tomato juice can adversely affect your blood pressure levels. 

For instance, 135g of marinara sauce contains 566 mg sodium content. 

Hence, instead of going for the processed stuff, go for fresh tomatoes. They’re infused with several flavonoids and antioxidants and are highly nutritious. 

Moreover, it contains lycopene, which is particularly good for heart health.

#4. Frozen Pizza: Again, HIGH IN SODIUM

The ingredients used in making pizza are high in sodium and fructose content. Moreover, they’re high in saturated fat. 

The king ingredient, cheese, is way too high in sodium and the dough is highly sugary. This was not enough…

Once cooked, the manufacturers add extra salt to add more flavor. For instance, a medium-sized frozen pepperoni pizza contains around 3,140mg of sodium. 

Remember what was optimal? 2,300mg in a day. And it’s 3,140mg only from a pizza!

Damn! But you can’t completely avoid your favorite delight completely!

Well, don’t. Instead, look for a healthy substitute. 

Try making a homemade pizza with low-sodium cheese and no yeast. Top it up with a lot of veggies (your favorite ones, of course)

#5. Deli Meat

It may come to your surprise but only 2 slices of bologna contain 910 mg of sodium. Yes, the content is that high!

And why is that so? 

Well, this is probably because the manufacturers use salt to season, cure, and preserve these meats.  

Now, imagine having deli meat stuffed in sandwiches, loaded with cheese! 

Well, of course, it WILL taste good but imagine the amount of sodium you’re putting in your body.

#6. Pickles 

Now, we know pickles require preservation to maintain taste and shelf life. And salt serves the same purpose. 

Quite clear why pickles come under the foods to avoid with high blood pressure.

In fact, it gets counted among the worst foods to avoid with high blood pressure.

Why? Understand it this way. 

A small piece of any pickle has about 447 mg of sodium. Yes, not a jar of pickles, only a SMALL piece!

The best way you can fix this too much sodium intake is by replacing it with low sodium salt. 

12 Foods To Lower High Blood Pressure

If you’re a patient with high blood pressure, go for the below-listed foods along with your prescribed medicines. 

Nevertheless, these foods will equally benefit those who have mild distress or people who want to prevent high blood pressure.

#1. Citrus Fruits

Fruits, including grapes, lemons, and, most specifically, oranges. They’re imbued with various vitamins and minerals and flavonoids, all significant for a healthy heart.

#2. Fatty Fish (Salmon)

These kinds of seafood are high in omega-3-fats that promote a healthy heart. They reduce inflammation and levels of blood-vessels constricting compounds.

#3. Swiss Chard

These leafy greens are intact with nutritional compounds most beneficial in regulating high blood pressure.  

#4. Pumpkin, Chia, and Flax Seeds

These small seeds are packed with the long-term benefits of calming down the increased blood pressure. 

This is because they are a high source of magnesium, potassium, and arginine. 

All these nutrients come together to produce nitric oxide that is considered the ‘best’ for blood vessel relaxation.

#5. Beans and Lentils

Include at least a cup of beans or lentils in your diet as they’re rich in magnesium, potassium, and fiber.

#6. Berries

These are backed by researchers and studies in reducing heart diseases and the associated risk factors. 

For high blood pressure control, go for berries like cranberries, raspberries, or blueberries.

#7. Carrots

The phenolic compounds and flavonoids help calm down high blood pressure. Eat it raw or cooked. It will benefit in every way.

#8. Spinach

Packed with the goodness of nitrates, antioxidants, potassium, and magnesium, it’s a holy grail for people with high blood pressure.

#9. Broccoli

High In flavonoids, broccoli significantly reduces high blood pressure; meanwhile, promoting a healthy heart.

#10. Greek Yoghurt

Loaded with calcium and potassium, Greek yogurt contributes to lowering the risk of high blood pressure by 13%. 

#11. Tomato

Tomatoes are imbued with various nutritional compounds and, most specifically, lycopene. This pigment is often linked with a healthy heart and regulated blood pressure. 

#12. Brown Rice

Now, is rice good for high blood pressure?

It is not only the color that differentiates white rice and brown rice. 

White rice is high in glycemic index, and brown rice has more soluble and insoluble fiber than white rice. 

Cutting on white rice is important as it raises the risk of metabolic syndrome, responsible for high blood pressure. Instead, go for brown rice.

Well, all these dietary sources are the best to lower increased blood pressure in the long run. 

However, if you’re looking for integrated and compiled information on what to eat, we have something for you.

Hypertension Diet Chart

Now, in case you don’t have enough time to divide your meal intake on a 24-hr basis, a diet plan might help. 

The below-listed diet plan has been divided into several meal breaks. 

Early Morning

Tea with skim milk (1cup) with 2/3 digestive biscuits. 

Breakfast (Time: 8:00 A.M – 9.00 A.M)

•  Oats or nuts with low-fat dairy OR
•  Salsa and egg toast

 Mid-Morning (10:30 AM – 11.00 AM)

• Greek Yogurt with fruits OR berries 

Lunch (1.00 PM – 2.00PM)

• Grilled Chicken and quinoa OR 
• Salmon lentil salad or white beans with veggies 

Evening (4.00 PM)

• Chia or Flax Seeds OR 
• Salmon sandwich OR 1 medium Orange 

P.M. Snack (6.00 – 7.00 PM)

•  2 medium carrots OR 
• ½ Bell pepper (sliced) 

Dinner (8.00 PM – 8.30 PM)

• Garlic roasted salmon, and 
• Brussels sprouts 

Now, it’s important to note that you choose your bread wisely. Before going for any of the same, make sure you only consume whole wheat bread. 

Or you can go for wholemeal bread, the best bread for high blood pressure.

Also, make sure to go for an optimal amount of any meal you choose to eat.

Still wondering how an increase in blood pressure damages your health? 

Well, stay connected as the following section answers the question.

How Does High Blood Pressure Affect Your Body?

High blood pressure is often called the carrier of many cardiac diseases. Be it angina or a heart attack. 

To simply put, it triggers heart disease. And people having high blood pressure complaints are at a high risk of developing any heart distress. 

Not only this, but hypertension can also lead to an enlarged heart. The regular high pressure forces your heart to work harder to pump blood. 

As a result, its left side thickens and triggers sudden cardiac arrest, heart failure, and even sudden death. 

While your heart is the most prone to becoming a victim of increased blood pressure, it can severely affect other parts of the body as well. 

Increased blood pressure can affect or damage:

• Brain and its functions
• Kidneys
• Eyes
• Sexual health

However, there are ways to manage high BP apart from a diet plan.

Looking for some quick home remedies to cure high blood pressure? You got this!

ALSO READ: Causes of Cognitive Decline Due to High Blood Pressure

Immediate Treatment for High Blood Pressure at Home

Yes, it is possible to relax high blood pressure at home.

Inculcating the below-listed habits will surely help you combat high blood pressure:

• Walk and exercise
• Cut back on caffeine and alcohol
• Eat potassium-rich foods
• Stress less
• Listen to soothing music
• Practice deep breathing 

Also, quit smoking. It gives you nothing but addiction and tons of severe health adversities.

Now, the moral of everything we discussed so far is to cut back on sodium, sugar, and cheese and practice healthy lifestyle habits.

READ MORE: 6 Ways to Lower Blood Pressure Immediately (Explained)

Final Takeaway

Following the notion of ‘foods to avoid with high blood pressure doesn’t mean you have no right to get delectable burps. 

While mindful eating should be practiced, you still have access to mindful recipes. 

It means that you don’t have to completely avoid your favorite foods. 

Customize foods on your own by making them nutritious and healthy at the same time. 

For instance, go for less cheese and sodium. Choose from your favorite fruits and veggies.

However, at the end of the day, make sure the goal of lowering blood pressure is achieved. And the foods we discussed in the previous section of the blog can surely make that happen. Cheers!

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