What Should I Eat When I Have High Blood Pressure?
Quick answer: Follow the DASH diet — eat potassium-rich foods, leafy greens, berries, and low-fat dairy. Strictly limit salt, processed food, and alcohol.
What to Eat
Leafy greens (spinach, kale, beet greens)
Rich in potassium, which helps the kidneys remove excess sodium.
Berries (blueberries, strawberries)
Flavonoids in berries are linked to lower blood pressure in multiple studies.
Bananas
High in potassium — one banana provides about 9% of the recommended daily intake.
Low-fat dairy (yoghurt, skimmed milk)
Calcium and potassium in dairy are associated with lower blood pressure.
Oatmeal
High in fibre (beta-glucan) linked to reduction in both systolic and diastolic blood pressure.
Salmon and fatty fish
Omega-3 fatty acids reduce inflammation and help lower blood pressure.
Seeds (flaxseeds, pumpkin seeds)
Magnesium and potassium content supports blood vessel relaxation.
Pomegranate juice (unsweetened)
Studies show regular consumption reduces systolic blood pressure.
Garlic
Allicin increases nitric oxide, relaxing blood vessels and lowering pressure.
Dark chocolate (70%+, small amounts)
Flavonoids reduce blood pressure — 30g per day shown effective in studies.
Legumes (lentils, beans)
High in potassium, magnesium, and fibre — all DASH diet essentials.
What to Avoid
Salt and salty foods
Sodium causes water retention and raises blood pressure — limit to under 2,300mg/day.
Processed and cured meats (bacon, salami, sausages)
Extremely high in sodium.
Canned soups and sauces
Often contain very high sodium — check labels carefully.
Alcohol
Even 2 drinks per day raises blood pressure significantly.
Caffeine (in excess)
Temporarily spikes blood pressure — particularly for those sensitive to caffeine.
Full-fat dairy and saturated fat
Associated with arterial stiffening which increases blood pressure long-term.
Refined carbs and sugary foods
Spike insulin which can raise blood pressure through multiple mechanisms.
Hydration
Stay well hydrated — dehydration thickens blood and raises pressure. Limit alcohol strictly. Beet juice and pomegranate juice are evidence-based alternatives that may help lower blood pressure.
Tips
- •The DASH diet (Dietary Approaches to Stop Hypertension) is the most evidence-based eating pattern for lowering blood pressure.
- •Reducing sodium by 1,000mg/day can lower systolic blood pressure by 5–6 mmHg.
- •Regular exercise (30 min/day) is as effective as dietary changes for blood pressure.
- •Manage stress — cortisol directly raises blood pressure. Meditation, deep breathing, and sleep all help.
- •Always work with your doctor — medication may be necessary alongside diet changes.