Foods for high blood pressure (hypertension): What to eat and what to avoid

What is high blood pressure (hypertension)?

High blood pressure (hypertension) is an abnormal and persistent elevation of blood pressure in the arteries. In the US, nearly 48% of adults are affected, often without knowing it. The prevalence of hypertension increases with age, and more than 70% of adults aged 60 years and older have hypertension.

Blood pressure measures the force exerted by the blood against the artery walls. It is expressed by two values:

1. Systolic pressure – when the heart contracts to pump blood.
2. Diastolic pressure – when the heart relaxes between beats.

Normal blood pressure is below 140/90 mmHg (or 14/9 cmHg). It fluctuates throughout the day, rising during physical exertion or stress and lowering during rest or sleep.

If untreated, hypertension can lead to serious complications, such as heart failure, heart attack, stroke, degenerative diseases (like Alzheimer's), chronic kidney disease, and peripheral artery disease.

To combat high blood pressure, lifestyle changes and dietary measures are crucial. Regular physical activity, quitting smoking, and adopting healthier eating habits are essential actions.

Why is diet crucial for controlling blood pressure?

A well-balanced diet plays a key role in managing blood pressure and preventing hypertension-related complications. Excessive salt intake, the primary enemy of hypertensive individuals, promotes water retention, increasing pressure within the blood vessels.

Reducing salt intake helps limit this effect and protects cardiovascular health. Additionally, incorporating potassium-rich foods, found in fruits and vegetables, helps counterbalance sodium by promoting its elimination. A diet high in fibre, omega-3 fatty acids, and low in saturated fats helps maintain artery flexibility, reducing cardiovascular disease risks.

Which foods help lower blood pressure?

Adopting a balanced diet rich in specific nutrients can significantly lower blood pressure and enhance heart health. Here are the key food groups to prioritise:

Fruits and vegetables high in potassium

Potassium counteracts the effects of sodium, promoting balanced blood pressure. Key potassium-rich fruits include bananas, avocados, dates, and passion fruit. For vegetables, opt for spinach, sweet potatoes, artichokes, broccoli, and celeriac. Steaming these foods helps preserve potassium.

Fatty fish rich in omega-3

Omega-3 fatty acids promote blood vessel dilation and reduce blood pressure. Fatty fish, like salmon, mackerel, sardines, and herring, are excellent sources. Aim for two 100g portions per week.

Legumes and whole grains

Legumes and whole grains are rich in fibre and low in sodium, supporting heart health. Include lentils, chickpeas, red beans, and split peas. Whole grains like brown rice, oats, and quinoa are also beneficial.

Low-fat dairy products

Low-fat dairy, such as plain yoghurt and semi-skimmed milk, are excellent sources of calcium, magnesium, and potassium. These minerals work together to reduce sodium's harmful effects on blood pressure.

Flavonoid and antioxidant-rich foods

These foods improve blood vessel dilation and help regulate blood pressure. Dark chocolate (at least 70% cocoa) is a valuable source of flavonoids. Consuming around 30g daily can provide benefits. Garlic, rich in potassium and known for blood-thinning properties, also lowers blood pressure.

Omega-3-rich oils

Omega-3 fatty acids in certain oils improve blood fluidity, reduce inflammation, and enhance blood vessel dilation. Flaxseed oil is the richest source but should not be heated. Rapeseed oil offers a good omega-3 to omega-6 balance, while walnut oil is perfect for salads. Alternate these oils to maximise their benefits.

Other beneficial foods

• Seaweed: Rich in potassium and naturally low in sodium (e.g., wakame, dulse).
• Mushrooms: High in potassium and artery-protective compounds (e.g., button mushrooms, porcini).
• Turmeric: Contains curcumin, which relaxes blood vessels and lowers pressure.

Hydrate well by drinking at least 1.5 litres of water per day, avoiding sodium-rich mineral waters (over 200 mg/L).

Which foods should be avoided with hypertension?

Maintaining balanced blood pressure involves reducing or eliminating certain foods. Key items to avoid include:

High-salt foods

Salt is a major factor in hypertension. Processed foods such as cured meats, ready meals, soups, sauces, and salty snacks (chips, crackers) are often high in sodium. Choose homemade alternatives and check product labels for sodium content.

Fermented foods

Although beneficial for gut health, fermented foods like sauerkraut and kimchi are typically high in sodium. Consume in moderation.

Frozen meals

Industrial frozen meals are typically high in saturated fats and sodium. Opt for homemade meals or batch cooking to control ingredients.

Cheese

Cheese is often rich in salt and saturated fats. Limit consumption and choose lower-sodium varieties like ricotta or mozzarella.

Bread

Bread can contain significant salt levels. Opt for sourdough or wholegrain varieties and consume in moderation.

Alcohol

Alcohol directly impacts blood pressure and reduces the effectiveness of antihypertensive treatments. Reducing or stopping alcohol consumption is recommended.

Grapefruit juice

Grapefruit juice can interfere with certain blood pressure medications (e.g., nifedipine). Consult your doctor to ensure it’s safe.

Liquorice

Liquorice root raises blood pressure and promotes water retention. Avoid or limit its consumption.

The DASH diet: A proven approach

The DASH (Dietary Approaches to Stop Hypertension) diet is specifically designed to lower blood pressure. It emphasises fruits, vegetables, whole grains, low-fat dairy, and lean proteins, while limiting salt, saturated fats, and added sugars.

Adopting a tailored diet is essential for managing hypertension. By prioritising the right foods and avoiding harmful ones, you can effectively lower your blood pressure and improve cardiovascular health.

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