High Blood Pressure Diet Chart

Want to lower your blood pressure and lose weight? Follow our high blood pressure diet chart. High blood pressure i.e. blood pressure in opposition to your artery walls. Excessive blood pressure can cause blood vessel harm that leads to heart and kidney diseases etc. High blood pressure is also known as the silent killer as it produces no signs and might pass unnoticed and untreated for years. Most people suffering from high blood pressure are having confusion about their proper food habits. Several questions are wandering in their mind like which food is good or bad for high blood pressure. So, in this article, we cover up with great foods for high blood pressure cure.

A proper diet control high blood pressure that is enriched in potassium, magnesium, and fiber and lower in sodium. Eating food that contains an enriched amount of potassium is better instead of consuming supplements to lower down high blood pressure. Moreover, Potassium helps the kidney to get rid of sodium through urine.

Here is a list of a few food items that are very effective to lower high blood pressure.

Eat banana

Banana is enriched with potassium, so it is better to eat bananas instead of taking any supplement. Start with slicing banana into oatmeal or cereal for making rich addition of potassium in it. For fast breakfast or snacks, you can go along with a boiled egg.

Fat-Free plain yogurt

You get 49% of the calcium, 12% of the magnesium, and 18% of the potassium from one cup of fat-free plain yogurt every day.


Unsalted seeds

Unsalted seeds contain potassium, magnesium, and other minerals that are known to lower blood pressure. Remove Salt from your diet in the meal plan to lower blood pressure.


Garlic has been mainly used for health and medicinal purposes from ancient times. The main ingredient that is present in garlic is allicin and sulfur that also used for lowering blood pressure.


Fish oil

Fish oil contains fatty acids i.e. omega-3 fats. Many types of research prove that fish oil is an effective treatment for high blood pressure.

Fish Oil


Kale is like spinach that is loaded with vitamins, minerals, and antioxidants that help to prevent the body from diseases. Kale also contains magnesium that affects blood pressure. A combination of this potassium can easily lower down blood pressure more than medicine.


Leafy greens

Leafy greens which are high in potassium i.e. arugula, spinach, beet greens, etc. Some frozen vegetables contain many nutrients as compared to fresh vegetables and they are easier to store.


Whole Grains

Whole grains come in great foods for high blood pressure. Whole Grain Bread, Brown rice, or whole wheat pasta.
Whole Grain


In vegetables, sweet potatoes, red bell pepper, broccoli,  tomatoes, and green leafy vegetable are good for high blood pressure.


In fruits apples, mangoes, pomegranates, kiwifruit, avocado, and peaches are good for high blood pressure. Eating berries prevent high blood pressure and help to lower down blood pressure. Even Blueberries are rich in natural compounds called flavonoids. Watermelon has an amino acid called citrulline, which helps to control high blood pressure. You can try a watermelon diet plan for some days.

White beans, almonds, and nuts have high calories but contain a great amount of good cholesterol.

High Blood Pressure Diet Chart

It is said that you are what you eat. One of the steps your doctor may recommend is a DASH diet to lower your high blood pressure. You can follow the following High Blood Pressure Diet Chart. And DASH stands for Dietary Approaches to Stop Hypertension.

High Blood Pressure Diet Chart

Hope you get useful information about great foods for high blood pressure cure. Get healthy. Get thin, Lose Weight. Take good care of your blood pressure.