Diet for Hypertension

July 10, 2023

If you have been dealing with high blood pressure, also known as hypertension, you are not alone. Hypertension is a common condition affecting millions of people worldwide. But the good news is, you can control it with the food you eat. In this post, we will deep dive into the principles of a hypertension-friendly diet, providing you practical tips on implementing changes to your diet.

1. Cut your sodium

Bid farewell to excess salt, the main culprit behind your high blood pressure.

Some tips to lower your sodium intake:

      • Ditch the processed foods: Processed foods are high in sodium. Choose fresh and whole foods.
      • Read your labels: Check the sodium content on the food labels (nutrition information panel) and select products with lower sodium levels.
      • Flavour your foods with herbs and spices: Replace your salt with herbs, spices, citrus or flavoured oils.

2. Bring on the potassium

Potassium is your weapon in regulating blood pressure by tackling the effects of sodium.

Incorporate these potassium-rich foods to your meals:

      • Fruits: Banana, oranges, berries, avocados.
      • Vegetables: spinach, kale, sweet potatoes, tomatoes, broccoli.
      • Legumes: lentils, chickpeas, beans

3. Opt for lean proteins

Incorporate lean proteins into your diet for extra nutrients without raising the blood pressure.

Some lean proteins:

      • Skinless poultry, lean meat, eggs, yoghurt
      • Fish: Salmon, trout, mackerel packed with omega-3 fatty acids.
      • Plant-based proteins: Tofu, tempeh, beans, lentils, quinoa, chickpeas

4. Fibre, fibre, fibre!

A diet rich in fibre can help to lower your blood pressure.

Some fibre-rich foods:

      • Wholegrains: Oats, wholewheat/wholegrain bread, wholewheat cereals, brown rice, quinoa.
      • Fruits and vegetables.
      • Legumes: Lentils, chickpeas, beans.

5. Include heart-healthy fats

Not all fats are the same. Opt for heart-healthy fats for heart health:

      • Olive oil: Drizzle some olive oil into your cooking or salads.
      • Nuts and seeds: almonds, walnuts, chia seeds, flax seeds.
      • Avocado

6. Cut down your alcohol

Drink in moderation!

7. Mindful eating and portion control!

      • Use a smaller plate to eat.
      • Eat until you feel satisfied, not stuffed.

Adopting the above strategies can help you take charge of your blood pressure and overall health. It is not just what you eat, but making a sustainable lifestyle change to a healthful life. Consult with your healthcare provider or a dietitian for a personalised advice.


Embrace a healthier and happier life!