Controlling High Blood Pressure Through Diet

Hypertension, or high blood pressure, is often known as the ‘silent killer’, and for good reason. The condition typically lacks any symptoms but is a major risk for stroke and heart disease – making high blood pressure one of the leading causes of death worldwide. 

So, if you are diagnosed with this condition, you may be anxious about taking some medications to lower the numbers. However, lifestyle and dietary changes are also vital when it comes to treating hypertension. You’ll certainly delay, reduce, or even avoid the need for medication by living a healthy lifestyle. 

Read on to find out more about what to eat to lower your high blood pressure and keep it low.

Controlling High Blood Pressure Through Diet

Citrus Fruits

Citrus fruits, such as oranges, lemons, and grapefruits, contain strong blood-pressure-lowering effects. These fruits are rich in minerals, plant compounds, and vitamins that come in handy in keeping your heart healthy by lowering blood pressure. 

Controlling High Blood Pressure Through Diet

Research indicates that taking grapefruit and orange juice may assist in lowering blood pressure. However, it’s worth noting that grapefruits may not work well with some hypertension medications. 


Bananas are rich in potassium, a beneficial mineral for handling blood pressure. In fact, a medium-sized banana contains roughly 422 mg of potassium. As denoted by the American Heart Association, potassium eases the tension in the blood vessel walls, as well as lowering the harmful effects of sodium. 

Salmon and Oily Fish

When it comes to the foods having the best source of omega-3 fats, nothing beats oily fish. These healthy fats may help lower blood pressure by decreasing the blood-vessel-constricting components and lowering inflammation. 

Pumpkin Seeds

Although pumpkin seeds are small, they are incredibly useful nutrition-wise. They contain vital nutrients, such as potassium, magnesium, and arginine – all effective at controlling blood pressure. Also, pumpkin seeds are rich in amino acids, which helps in the production of nitric oxide – a vital nutrient for relaxing blood vessels. 

Pumpkin seed oil has also been proven to be a powerful natural remedy for regulating blood pressure. Research shows that taking three grams of pumpkin seed oil daily for up to six weeks effectively reduces SBP (Systolic Blood Pressure). 

Dark Chocolate

Dark chocolate may help you lower your blood pressure. Studies show that cocoa-rich chocolate lowers blood pressure in individuals with prehypertension and hypertension. However, it is advisable to select top-rated chocolate that comprises a minimum of 70% cocoa. 


Watermelon is rich in the amino acid citrulline, an essential nutrient that manages blood pressure. Citrulline is helpful when it comes to producing nitric oxide, a beneficial gas that, besides relaxing the blood vessels, also enhances the flexibility of arteries. 

In one study, individuals with mild hypertension, prehypertension, or obesity showed reduced blood pressure in the brachial arteries and ankles after consuming watermelon. 

Quit Smoking

Every cigarette you puff increases your blood pressure. The simple act of stopping smoking will help in returning your blood pressure to normalcy. Furthermore, quitting smoking has a whole host of other health benefits. 

Limit Alcohol Intake 

Alcohol is good and bad for your overall wellbeing. If you want your blood pressure to remain low, consider taking 

no more than one drink a day for women or two for men. 

Reduce Sodium Intake

Even a minor reduction in the amount of sodium in your diet can substantially lower your blood pressure and improve your heart health. The exact impact of sodium intake on blood pressure varies from one group to the other. But ideally, it is important to limit sodium intake to roughly 2,300 mg a day or less. 


Oats are rich in a fiber known as beta-glucan, an essential component that lowers blood cholesterol levels. A study shows that a high consumption of this component may lower both diastolic and systolic blood pressure. So, consider starting your day with a plate of oatmeal if you want your blood pressure lowered.

Regular Exercise

Exercising regularly can significantly lower your blood pressure by roughly 5 to 8 mm Hg if it’s on the high end. However, it would be helpful to continue working out consistently to prevent blood pressure from rising again. 

For instance, if your blood pressure is high, working out can help you to prevent developing hypertension. Besides, if you already have hypertension, working out regularly can significantly lower your blood pressure to safe levels. 

Some of the aerobic exercises you may include in your lifestyle include jogging, walking, dancing, cycling, and swimming. 

Seek Help

Supportive friends and family can help in improving your health. This group of people will encourage you to take good care of yourself, sign you up for a workout program, or even drive you to a medic’s office to make sure your blood pressure is at the ideal range. 
If you find that the situation keeps deteriorating, it would be wise to get assistance from a doctor. This way, you will be advised on the best way forward.

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