Food for High Blood Pressure

Food for high blood pressure - High blood pressure is no longer just a problem for parents, even at a young age one can suffer from high blood pressure. Eating healthy foods can help you reduce the level of high blood pressure in the blood.

Eating lots of unhealthy foods, such as fast food, can increase high blood pressure levels. If high blood pressure is lodged in our body it can cause several diseases such as heart attacks and strokes. If you already have high blood pressure, you should maintain food by eating healthy foods, to avoid dangerous complications.

Food for high blood pressure

Healthy Food For High Blood Pressure Patients

To reduce the level of high blood pressure in the blood, you need healthy food that can reduce high blood pressure. The following are healthy food for high blood Pressure to consume:

Barley and oats

Eating more of these two types of food can bind high blood pressure in the intestine and prevent it from being absorbed by the body. This happens because these two foods contain the fiber called beta glucans. Consumption of about 3 grams of foods rich in beta-glucans in a day is believed to reduce high blood pressure in the body. In addition to barley and oats, red beans also contain soluble fiber. You can make oat porridge for breakfast and mix it with fruit such as bananas and avocados to add fiber to your food.

Fruits and vegetables

Eating fruits and vegetables can reduce high blood pressure. Because fruits and vegetables are foods with low saturated fat. If you eat more fruits and vegetables, you will feel fuller, reducing the possibility of eating foods with saturated fat. Consumption of foods rich in fiber such as broccoli, apples, pears, yams, strawberries, and eggplant can reduce high blood pressure.


The benefits of nuts can reduce high blood pressure in the blood because they contain protein, vitamin E, unsaturated fats, magnesium, fiber, and potassium. You can reduce your high blood pressure by 5% if you consume about 1-2 ounces of nuts in a day.

Chocolate rice

Brown rice has more nutrients and is rich in fiber when compared to white rice. This fiber content in brown rice can help reduce high blood pressure.

Foods that contain soybeans

Foods such as sugar-free soy pudding, soy milk, edamame nuts, and tofu contain proteins that can reduce high blood pressure in the blood. Consuming as much as 0.5 ounces a day can reduce your high blood pressure by at least 6%.

Fish and omega 3 fatty acids

Fish such as salmon, tuna, tuna, and sardines contain omega 3 fatty acids that are good for lowering blood pressure. Omega 3 does not affect the level of bad cholesterol (LDL) in the blood. However, it can reduce the risk of developing blood clots. Eat foods that contain Omega 3 at least two to three times a week. Omega 3 also plays a role in reducing the chance of sudden death due to heart disease and reducing the number of triglycerides in the blood.


One of the benefits of avocados is that they are rich in unsaturated fats in the fruit avocados. Eat avocados in the form of fruit, avoid consuming in the form of juice that has been mixed with sugar and milk. Patients with high blood pressure need to limit saturated fat intake. The limit of saturated fat intake for men is 30 grams, while the limit for women is 20 grams.

Foods that are fortified with unsaturated fats

Maintaining daily saturated fat intake below 20g (women) and 30g (men) is very important for lowering high blood pressure. You can replace it with unsaturated fat. Examples of unsaturated fats are vegetable oils, grains, corn, olive oil, sunflower, and nuts. But you must avoid sources of fat in the form of coconut oil and palm oil because it includes types of vegetable oils that are high in saturated fat.

Each of the foods described above provides its own benefits, but lifestyle changes also help reduce high blood pressure. In addition to changing the food menu, lowering high blood pressure can be accompanied by regular exercise, maintaining an ideal body weight, and stopping smoking.

If you already eat healthy food accompanied by another healthy lifestyle, but your high blood pressure is still high, you should consult with a doctor to lower it.

Read too: