Diet for hypertensives: what to eat to lower high blood pressure

Hypertension is a major risk factor for cardiovascular disease, heart failure and kidney disease. However, a proper diet can be key to controlling blood pressure and preventing serious complications. Hence the importance of adopting healthy eating habits for people with hypertension. Here we look at which foods are recommended to keep blood pressure under control, which foods should be avoided and how the scientifically-backed DASH diet can be an effective strategy for those seeking to improve their health naturally.

Why is a hypertensive diet important?

People with hypertension should eat a proper diet, because diet has a direct impact on blood pressure. Keep in mind that eating foods high in sodium, saturated fats and sugars can raise blood pressure, as excess sodium retains fluid and increases blood volume, while saturated fats clog arteries, making blood flow more difficult.

On the other hand, a balanced diet that includes foods rich in potassium, magnesium and fibre can help lower blood pressure. For starters, potassium, found in fruits and vegetables, counteracts the effects of sodium. Magnesium and fibre, found in whole grains and legumes, relax blood vessels and promote better circulation, thus improving overall cardiovascular health.

On the other hand, a balanced diet that includes foods rich in potassium, magnesium and fibre can help lower blood pressure. To complement this nutrient intake, ORGONO® Articomplex offers a combination of microencapsulated organic silica, zinc, MSM, magnesium, vitamin C and five other essential ingredients that can support cardiovascular health, especially in people with hypertension. This supplement is an effective option to ensure adequate supply of minerals important in the care of blood vessels and muscles.

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The DASH diet, an effective model for hypertensives

The DASH (Dietary Approaches to Stop Hypertension) diet is a dietary approach created specifically to help lower blood pressure. This model is based on eating foods rich in potassium, magnesium and calcium, nutrients that help relax blood vessels and lower blood pressure. The DASH diet promotes abundant consumption of fruits, vegetables, whole grains, lean protein and low-fat dairy, while limiting intake of sodium, saturated fats and added sugars.

Numerous studies have shown that the DASH diet is highly effective in lowering blood pressure. A systematic review showed that the diet can reduce systolic pressure by an average of 6.74 mm Hg and diastolic pressure by 3.54 mm Hg, and is effective in both people with and without hypertension. In addition, it has been observed that the effects of the diet can manifest quickly, often within the first week of adoption, and remain stable over time.

To adopt the DASH diet, it is recommended to consume at least five servings of fruits and vegetables per day, along with whole grains and lean protein sources such as fish, poultry and legumes. Limiting salt intake to less than 1.5 grams per day and avoiding processed foods is also key to maximising the benefits of this healthy and effective diet.

Recommended foods to control hypertension

As mentioned above, a balanced diet can significantly help to lower blood pressure in hypertensive individuals. This is why it is so necessary to prioritise certain foods rich in essential nutrients such as potassium, magnesium, fibre and healthy fats, which contribute to improving cardiovascular health. Let’s take a look at the key foods that should be included in a diet to control hypertension.

Fresh fruit and vegetables

Fruits and vegetables are essential in the diet of hypertensive people because of their high potassium content, which helps balance sodium levels in the body. Fruits such as bananas, oranges, kiwis and berries provide antioxidants and fibre, which are essential for heart health.

Vegetables, especially leafy greens such as spinach and broccoli, contain magnesium and natural nitrates that promote blood vessel relaxation. Including a variety of fresh fruits and vegetables at every meal can help keep blood pressure under control and reduce the risk of cardiovascular disease.

Whole grains

Whole grains, such as oats, brown rice, quinoa and wholemeal bread, are excellent sources of fibre, which help lower blood pressure and cholesterol. The soluble fibre in oats, for example, improves arterial function and regulates blood sugar levels.

In addition, whole grains provide nutrients such as magnesium, which contributes to muscle relaxation, including blood vessel walls. Replacing refined grains with whole grain options in the daily diet is an effective step towards improving cardiovascular health.

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Lean protein

Lean proteins, such as fish, skinless chicken, legumes and tofu, are healthy choices for those who want to reduce hypertension. Oily fish, such as salmon and sardines, are rich in omega-3 fatty acids, which reduce inflammation and improve heart health.

Pulses (lentils, chickpeas) are also rich in fibre and vegetable protein, making them ideal as a substitute for red meat, which tends to have more saturated fat. Incorporating lean, plant-based protein into meals helps maintain a strong heart and balanced blood pressure.

Low-fat dairy products

Low-fat dairy products, such as skim milk, plain yoghurt and low-salt cheese, are beneficial for people with high blood pressure. These foods provide calcium, a mineral essential for blood pressure regulation.

Importantly, several studies have shown that regular consumption of low-fat dairy products is associated with lower blood pressure, probably due to the combination of calcium, protein and other beneficial nutrients. 

For example, a study in overweight people found that daily intake of low-fat dairy products reduced systolic blood pressure compared to a control group, although there were no significant improvements in other metabolic parameters.

Another study suggested that low-fat dairy products are associated with a reduction in systolic and diastolic blood pressure, especially in people with normal kidney function. This indicates that nutrients such as calcium and phosphorus may play a role.

Healthy fats

Healthy fats, found in olive oil and nuts such as walnuts, almonds and chia seeds, are essential for a balanced diet in people with hypertension. Extra virgin olive oil is an excellent source of monounsaturated fatty acids, which help reduce bad cholesterol (LDL) and improve artery health.

Nuts provide healthy fats and antioxidants that protect the heart and promote blood vessel elasticity. Consuming these healthy fats, in moderation, can help keep blood pressure at optimal levels.

Foods to avoid if you are hypertensive

People with hypertension should avoid certain foods to keep blood pressure under control. Processed and high-sodium foods, such as canned, frozen and convenience foods, should be limited because excess sodium causes fluid retention, increasing blood pressure. Reducing sodium intake to less than 1500 mg per day is recommended for those with hypertension.

Red meat and sausages are also harmful, as they contain saturated fats and sodium that harden the arteries and contribute to increased blood pressure. Sugary and fried foods present a double risk: they provide empty calories that increase weight and contain trans fats, which negatively affect heart health. In addition, excessive alcohol consumption can raise blood pressure and decrease the effectiveness of medical treatments.

Additional tips for a healthy diet

Adopting healthy eating habits is key to controlling hypertension and improving cardiovascular health. Here are some additional tips for a balanced diet:

• Reduce salt intake. Limit the use of table salt and opt for herbs and spices to flavour food. Natural seasonings, such as garlic, turmeric and oregano, not only enhance flavour but also have health benefits. Avoid commercial sauces and dressings, as they are often high in sodium. Specifically, the World Health Organisation (WHO) recommends that adults consume less than 5 grams of salt per day (approximately one teaspoon). This amount is equivalent to about 2 grams of sodium, as table salt is sodium chloride and contains about 40% sodium.
• Increase potassium intake. This mineral helps counteract the effects of sodium. Fruits such as bananas, avocados and citrus fruits, as well as vegetables such as spinach and sweet potatoes, are excellent sources of potassium that help lower blood pressure. In this case, the WHO and other health organisations suggest an intake of at least 3,500 to 4,700 mg of potassium per day for adults. This amount may vary slightly depending on age, gender and level of physical activity, but in general, a range of 3,500 to 4,700 mg is considered adequate for most adults.
• Healthy cooking. When making choices, choose cooking methods that preserve nutrients without adding fat, such as steaming, grilling or baking. Avoid frying foods and instead use olive oil for sautéing or seasoning.
• Drink enough water: Staying hydrated is essential for overall health. Drinking water throughout the day helps regulate blood pressure and avoid consuming sugary and caffeinated drinks that can affect the cardiovascular system. The European Food Safety Authority (EFSA) suggests a daily water intake of 2.0 litres for women and 2.5 litres for men, including water from food and drinks. However, these figures are adequate for a moderate environment and average physical activity. For example, in situations of extreme heat or cold, a higher fluid intake is necessary.

These simple habits can make a big difference in controlling high blood pressure.

Diet, the key to controlling hypertension

Keeping blood pressure under control is essential to prevent serious complications such as heart attacks and strokes. The key to achieving this lies in adopting a balanced diet that includes fresh foods, rich in potassium, magnesium and fibre, while limiting sodium, saturated fats and sugars.

The DASH diet is a proven model that can significantly help lower blood pressure and improve cardiovascular health. Opting for healthier choices such as fruits, vegetables, whole grains and lean proteins, along with habits such as reducing salt and avoiding processed foods, can make a big difference in the quality of life for people with hypertension.

Don’t forget that making small changes to your daily diet and being consistent with these healthy habits will not only help control your blood pressure, but will also contribute to a more balanced and heart-healthy lifestyle.