Uncontrolled hypertension or high blood pressure can have manifold health repercussions, such as coronary heart disease, renal failure, loss of vision, etc. While high blood pressure can be medically managed, the role of diet should not be overlooked to control blood pressure levels. Remember, restoring your blood pressure to normal levels is not as simple as eating something. It requires a disciplined approach, following a nutrition plan that includes specific types of foods that can help lower blood pressure effectively. With this goal, let’s consider the wide range of foods that can be productive in lowering blood pressure.
What Is High Blood Pressure?
Hypertension, known to the layman as high BP, is a chronic medical condition that occurs when the blood vessels have persistently elevated pressure. In numerical values, it is measured in millimeters of mercury (mm Hg) and indicated as one number over the other (e.g. 140/80) as follows:
- Systolic Blood Pressure (SBP) value is the top number (140 in the example given) which measures the pressure of the blood on the artery walls as your heart beats.
- Diastolic Blood Pressure (DBP) value is the bottom number (80 in the example given) which measures the pressure of the blood when your heart is resting between beats.
Management of high blood pressure is based on the type and stage of hypertension. Blood pressure measurements are categorized as follows:
- Normal blood pressure: SBP is less than 120 mm Hg and DBP is less than 80 mm Hg
- Elevated blood pressure: SBP is in the range of 120 to 129 mm Hg and DBP is less than 80 mm Hg
- Stage 1 hypertension: SBP is in the range of 130 to 139 mm Hg or DBP is in the range of 80 to 89 mm Hg
- Stage 2 hypertension: SBP is 140 mm Hg or higher or DBP is 90 mm Hg or higher
- Hypertension crisis: SBP is above 180 mm Hg and/or DBP is above 120 mm Hg (Note- this is considered a medical emergency)
Dietary Factors and Blood Pressure
A major contributing factor to high blood pressure is what you eat. Generous amounts of salt in every snack, salad, and lunch/dinner meal are putting you at risk. The saltier the food, the greater the water retention, which elevates the fluid volume of your blood and thus raises the blood pressure.
In sharp contrast, potassium-rich foods can quickly reduce blood pressure in a few weeks. However, if you are having a kidney ailment, consult your doctor before increasing potassium intake.
Foods That Help Lower Blood Pressure Quickly
By including these foods in your diet, you can lower your blood pressure. Let’s have a look
Potassium-Rich Foods
Dry Fruits: Apricots ease the pressure on blood vessels and reduce inflammation. Having a couple of prunes soaked in water early in the morning or drinking prune juice will balance the sodium level and reduce blood pressure.
Fruits: A cup of sliced banana or one large banana will reduce the pressure on the walls of the blood vessels.
Vegetables: Tomatoes contain potassium and lycopene, which are known to benefit heart health and may reduce the risk factor of high blood pressure. Since potatoes have plant-based compounds, including them in your diet can help bring down SBP.
Leafy Greens: Spinach is a major source of potassium and magnesium, both of which can aid in the control of blood pressure. Kale not only supports bone health but can also increase potassium intake. Other leafy greens with similar benefits are collard greens, arugula, turnip greens, and romaine lettuce.
Skim milk and Yogurt: Skim milk contains calcium and is low in fat, so it is effective in lowering SBP and DBP. Yogurt reduces the risk of developing high blood pressure.
Lentils and Whole Grains: Split red lentils contain potassium and a diet rich in pulses (including lentils) and whole grains like quinoa may be effective in fending off high blood pressure.
Nitrate-Rich Vegetables and Herbs
Beets: Beetroot juice without added sugar can bring down high blood pressure quickly due to its rich content of nitric oxide, which relaxes blood vessels. Cooked beets, whether baked or roasted, are also equally effective.
Leafy Green Vegetables: Leafy greens like spinach, broccoli, fennel, leeks, etc. boost nitric oxide and help lower blood pressure.
Leafy Green Herbs: Parsley and basil are known to contain nitrate, which helps improve blood flow and lower blood pressure.
Low-Sodium Options
Avocados: Avocados are rich in nutrients and do not contain any sodium, sugar, cholesterol, or trans fat.
Unsalted Nuts: Cashew nuts contain low levels of sodium and high amounts of potassium. Almonds contain alpha-tocopherol, a compound that helps control blood pressure levels.
Fresh Fruits: Apples, berries, cherries, lemons, peaches, pears, pineapples, and watermelon have low amounts or no sodium.
Fresh Vegetables: Asparagus, broccoli, carrots, cucumbers, eggplant, etc. are naturally low in sodium (rinse off before including them in your meal).
Antioxidant-Packed Foods
Berries: Blueberries, strawberries, and raspberries contain flavonoids, compounds that have medicinal benefits, including reducing the risk for cardiovascular disease.
Dark Chocolate: Dark chocolate which has at least 70% cocoa has plenty of essential nutrients which regulate blood pressure and reduce hypertension.
Herbal Remedies
Flavourful Herbs: Thyme, rosemary, and basil will help cut back on salt intake.
Garlic: It reduces hypertension by increasing the amount of nitric oxide in the body which promotes vasodilation, or the widening of arteries.
Hibiscus Tea: Rich in antioxidants, it is known to reduce SBP and DBP (important: should not be taken in combination with blood pressure medications).
Drinks to Lower Blood Pressure
While water can help you to stay hydrated and thus maintain blood pressure levels, some drinks are beneficial to lowering blood pressure. Examples are-
- Beet juice: Raw beet juice has heart-friendly compounds with blood-pressure-lowering effects.
- Tomato juice (unsalted): It can lower LDL cholesterol as well as SBP and DBP.
- Pomegranate juice (with no added sugar): Rich in folate and vitamin C, it can contribute to a heart-healthy diet.
- Coconut Water: Since it is naturally high in potassium and magnesium, it can be ideal to decrease SBP significantly. However, those on blood pressure medication should consume it only if advised by the doctor as it could excessively lower blood pressure.
- Watermelon juice: It contains citrulline, which relaxes blood vessels and encourages flexibility in the arteries.
Foods to Avoid for Better Blood Pressure Management
As we’ve seen, while certain foods can help lower hypertension, some foods can elevate your blood pressure. Here are foods you need to avoid:
High-Sodium Foods: Packaged foods are likely to contain high levels of salt, sugar, and fat. Same with processed foods, canned soups, and fast food— they are enhanced for flavor with salt levels that do no good for blood pressure levels.
- Sugary Beverages: Sodas, energy drinks, and packaged fruit juices not only spike insulin levels but elevate blood pressure to even higher levels in people who already have high BP.
- Excess Caffeine: Although drinking coffee can lower the risk of cardiovascular disease, moderation is the key. Drinking excessive cups of coffee every day and consuming caffeine-rich drinks can increase blood pressure levels.
Tips That Will Help You To Lower Blood Pressure
By adopting these tips in your daily life, you can ease the hypertension.
Meal Plans to Lower Blood Pressure
Meal plans play an important role in controlling you not to have unhealthy foods. When you plan meals, you have a clear plan of what to have and what not to have.
Breakfast Ideas
- Whole grain toast topped with mashed avocado (about 50g) + a citrus fruit + a glass of milk
- Salmon (pan-fried, poached or grilled) on toast topped with dill and onions
- Oatmeal topped with walnuts and half a cup of blueberries.
Lunch Ideas
- Paratha with a filling of cabbage and dal (soaked moong dal) + Yogurt
- Grilled chicken + White bean stew
- Vegan grain bowl with kale, quinoa (microwaved) and cooked beets
Mid-Morning/Evening Snack Ideas
- A fruit like an orange, apple, banana or pear or a quarter cup of blueberries
- Unsalted almonds or walnuts or apricots
- Dark chocolate squares
Dinner Ideas
- Salmon fillets with potatoes and bell peppers
- Vegan tacos with roasted vegetables and black beans
- Pasta with Brussels sprouts and mushrooms or a dish of flaked tuna with lemon pasta
Ideas for Salads and Smoothies
- Cowpeas, green sprouts, and tomato salad with a dressing of lemon juice and roasted cumin
- Apple cubes with mint leaves and a dressing of lemon and ginger juice
- Vegetable salad with shredded cabbage, sliced carrots, and capsicum topped with grated apple, lemon juice, and oregano
- Kale and banana smoothie with non-dairy milk
- Nutrient-rich smoothie with orange juice, carrots, and frozen peach with 1-2 tsp ground flax seeds and a teaspoon of chopped fresh ginger
Cooking Tips to Lower Blood Pressure
Cooking tips help you to make healthy choices in the kitchen by adding nutrition-rich ingredients and healthy alternative methods.
- Use oil-free cooking methods such as boiling, steaming, or baking
- Avoid fried foods
- Avoid cooking with salty seasonings, monosodium glutamate (MSG)
- Steam, poach, grill, broil, or bake fish to retain its health benefits
- Use low-heat methods like baking, poaching, steaming, or roasting chicken
Lifestyle Modifications
Other than dietary considerations and taking prescribed medications, your plan to manage blood pressure should include-
- Regular Exercise
- Quitting smoking and reducing alcohol intake
- Practising deep breathing and meditation
- Having a regular sleep schedule
Cautionary Advice
While making changes in your diet, it is also important to consult with a doctor or a nutritionist.
- Do not self-medicate with over-the-counter medicines or follow diet plans without first consulting a doctor. For example, increasing potassium intake can be harmful if you have been diagnosed with kidney disease/are on dialysis; grapefruit juice may not be suitable if you are taking certain medications, etc.
- Check the nutrition labels on packaged foods to know the sodium level and ensure there is no added sugar (e.g. in a juice pack).
- If you are allergic to nuts, skip them from your diet.
- You can check with your doctor which types of fish contain high levels of mercury and avoid eating those.
Get help from a Nutritionist
Although long-followed eating habits may be tough to change, taking small steps in dietary choices can be effective in quickly lowering blood pressure. Reducing or replacing salt in your diet, eating potassium-rich foods, and a long-term commitment to lifestyle modifications will be beneficial in reducing hypertension. Getting help from a nutritionist will help you lower your blood pressure through food. Our nutritionist at Qua Nutrition will provide nutritional counselling and create a personalized diet plan to help in blood pressure management. We are one of the best nutritionist clinics in India, providing all kinds of diet plans. Contact us today to customize your diet plan from a nutritionist for hypertension.
