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Foods that help lower blood pressure

Food is an important part of the treatment of high blood pressure and some care should be taken daily, such as avoiding fried and industrialized foods, like sausages and party snacks, giving preference to vegetables and fresh fruits.

In addition, people suffering from high blood pressure should also increase their water intake by drinking between 2 liters and 2.5 liters a day and doing regular exercise, such as walking or jogging, at least 3 times a week.

Recommended foods for people with high blood pressure
Recommended foods for people with high blood pressure
Foods forbidden for people with high blood pressure
Foods forbidden for people with high blood pressure

Recommended foods in cases of high blood pressure

The foods most indicated for lowering high blood pressure are:

  1. All fresh fruits;
  2. Cheeses without salt;
  3. Olive oil;
  4. Coconut water;
  5. Whole grains cereal;
  6. Beet juice;
  7. Eggs;
  8. Raw and cooked vegetables;
  9. White meats, like skinless chicken, turkey and fish;
  10. Unsalted nuts and peanuts;
  11. Skimmed yogurts.

It is also important to include diuretic foods such as watermelon, pineapple, cucumber and parsley in your diet, as well as increase water consumption as this can help to eliminate fluid retention through urine and regulate blood pressure.

How much salt is allowed to consume per day?

The World Health Organization recommends 1 to 3 grams of salt a day to prevent high blood pressure. Salt is composed of chlorine and sodium, the latter being responsible for the increase in your blood pressure.

Most foods contain sodium, especially processed foods, so it is important to be alert and read the food label, with has the daily sodium recommendation, which is between 1500 and 2300 mg a day.

To replace salt, a wide variety of spices and herbs can be used to flavor foods such as oregano, rosemary, parsley and coriander, for example.

How much coffee is recommended?

Some studies show that caffeine can raise blood pressure for a short time after taking it, regardless of whether or not you have high blood pressure.

Further studies on its long-term effects are still needed, but the studies show that moderate consumption of 3 cups of coffee a day has health benefits and can prevent cardiovascular disease, arrhythmias and diabetes.

Foods that must be avoided in cases of high blood pressure

Foods that are not recommended for high blood pressure are:

  • Fried foods;
  • Cheeses like parmesan, provolone, Swiss;
  • Ham, mortadella, salami;
  • Foods high in fat. Look closely at the food labels;
  • Embedded and canned foods, such as smoked sausage;
  • Canned tuna or sardines;
  • Sweets;
  • Pre-cooked or preserved vegetables and greens;
  • Dried fruits such as peanuts and cashew nuts;
  • Sauces, such as Ketchup, mayonnaise, mustard, Soho;
  • Cubes of seasonings ready for cooking;
  • Meats such as hamburger, bacon, jerky, sausage;
  • Kids, pates, sardines, anchovies, salt cod;
  • Pickles, olives, asparagus, heart of palm;
  • Alcoholic beverages, soft drinks, milk shakes, energy drinks, artificial juices.

These foods are high in fat or sodium, which promote the accumulation of fat plaques inside the arteries, making it difficult for blood to pass through and therefore increasing the pressure and that is why it should be avoided daily.

In cases of alcoholic beverages, some studies indicate that having a glass of red wine every day has benefits for your metabolism and cardiovascular system, as it is rich in flavonoids, polyphenols and antioxidants, which are substances that can protect the heart.


  • AMERICAN HEART ASSOCIATION . How much sodium should I eat per day?. Link: <www.heart.org>. Access in 28 May 2019
  • Steven G. Chrysant. The impact of coffee consumption on blood pressure, cardiovascular disease and diabetes mellitus. Journal Expert Review of Cardiovascular Therapy. 15. 151-156, 2017
  • Liberale L et tal. Impact of Red Wine Consumption on Cardiovascular Health. Current Medicinal Chemistry. 24. 1-21, 2017
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