Foods To Consider If You Have High Blood Pressure

There are foods you should definitely avoid if you have high blood pressure but there are some that are really good for you. Here they are.


Your blood pressure should be checked regularly, especially if you are overweight or have health problems. It is important to monitor it so it stays low by eating healthy foods that aren’t high in salt or sugar and exercising regularly. Here is a list of foods to eat if you’re struggling to lower your blood pressure.

1. Leafy greens

Lettuce and arugula are filled with potassium, which can help your kidneys get rid of sodium. Sodium contributes to high blood pressure so leafy greens are something you should eat daily.

2. Berries


Filled with antioxidants, berries, especially blueberries, have been proven to reduce hypertension, which can thus lower your blood pressure. Delicious on yogurt or alone, berries are something you can easily eat every day.

3. Oatmeal


Low-fat, high-fibre, low-sodium, oatmeal is a great breakfast food perfect to lower your blood pressure. Have a bowl of oatmeal and sprinkle some berries on top!

4. Omega-3s

saumon poisson legumes

Fish has good fats and tons of Omega-3s. Salmon and mackerel are especially good for you because they contain high amounts of acid that can reduce blood pressure. Enjoy fish a few times a week to stay healthy.

5. Garlic

Garlic raises the amount of nitric oxide in the body, which can reduce hypertension. Garlic is easy to include in your diet so make sure you don’t skip on garlic.

6. Dark chocolate

Some chocolate is actually good for you. Dark chocolate (in small doses) can actually help lower the risk of cardiovascular disease. Perfect as a midday snack or in a dessert, you can eat some dark chocolate guilt-free.

7. Pistachios


This nut can help reduce blood pressure and reduces blood vessel tightening, which can improve your heart rate. Even though these nuts are fattier than other nuts, pistachios are good for you.

8. Olive oil

Sélection du Reader’s Digest

A healthy fat, olive oil fights inflammation, which is the leading cause of high blood pressure. Replace butter or canola oil with olive oil for healthier meals.

9. Bananas

Potassium filters sodium out of your body so you should definitely add bananas to your diet. The perfect snack or topping on oatmeal, bananas are easy to add to your daily meals.

10. Pomegranates

Even though these fruits are difficult to open, pomegranates have the power to lower your blood pressure. Have a glass of pomegranate juice or eat the fruit fresh.

11. Cinnamon

Sprinkled over your latte, yogurt or your morning oatmeal, cinnamon is a great addition to your meals and is known to reduce short-term systolic blood pressure.

12. Watermelon

Watermelon contains an amino acid called citrulline, which can help manage high blood pressure. You can eat the fruit or drink watermelon juice to have less plaque in your arteries.

Source: Editor Choice