Limit or cut out junk foods and highly processed products: This diet plan focuses on whole, unrefined foods as they are fundamental to eating healthy. Realistically it’s very difficult to eliminate all highly processed/packaged foods (which contain the majority of salt in our diet), but just be mindful of cutting down. Likewise, snacks are optional depending on your normal eating habits, and there are bonus snack recipe ideas if you scroll to the bottom. 

Tip: This mild white fish is available year-round in supermarkets and fish stores, fresh or as frozen fillets. You can roast it, bake it, and sauté it, flavor it with a variety of seasonings, and even top it with mineral-rich kiwi-avocado salsa. Tilapia is extremely low in environmental toxins like mercury and PCBs (polychlorinated biphenyls), and it is considered a sustainable, environmentally friendly choice. Most US-raised tilapia is grown in closed-system fish farms on plant-based diets, an approach that doesn’t threaten stocks of wild fish, according to the nonprofit Food & Water Watch. (These 10 healthiest fish on the planet are also worth adding to your diet.) 
DASH stands for Dietary Approaches to Stop Hypertension and is an effective high blood pressure diet. According to this diet plan, one should have fresh fruits and vegetables, whole grains, nuts, seeds, low-fat dairy and lean meats and poultry in the diet. The daily diet should consist of high amounts of carbohydrates, good amounts of proteins, and very little amounts of fats and sodium. A vegetarian DASH diet should focus on eating more lentils, nuts, and seeds to gain essential amounts of proteins. This diet should also be followed by other people to maintain proper health and a healthy weight.
As obesity is one of the major causes of hypertension, it is essential to get rid of obesity and watch your weight. In order to maintain a healthy weight, following a proper diet is essential. Certain foods like fried foods, fatty foods, marinated and buttered foods, sweets, etc., should not be consumed as they increase the level of cholesterol in the body and lead to obesity. Secondly, foods containing high amounts of sodium like salty foods, chips, fried foods, crisps, preserved foods, smoked and canned meats, sauces, pickles, etc., also tend to increase blood pressure, and hence, should be excluded from the diet or consumed in limited amounts.
High blood pressure or hypertension is a condition caused when the systolic blood pressure rises to 140 and above, and diastolic blood pressure rises to 90 and above. There are several factors like stress, obesity, smoking, irregular lifestyle, certain diseases, etc., that can cause high blood pressure. People suffering from hypertension should look for measures to lower it immediately or it can lead to several complications like heart diseases and heart attack. Although there are medications available in the market, one should look for natural methods and also make changes in the lifestyle to lower high blood pressure naturally. Following a diet is one such effective method.
Tip: Kiwifruit is available year-round in supermarkets, hailing from California orchards November through May and from New Zealand June through October. (Kiwifruit was named after New Zealand’s native kiwi bird, whose brown, fuzzy coat resembles the skin of this fruit.) Ripe kiwis can be stored in the fridge or on your counter. They contain more vitamin C than a same-size serving of orange slices.

Stirring some flax into your favorite smoothie or morning oatmeal could be the first step toward lowering your blood pressure. Flaxseed is a great source fiber, as well as omega-3 fatty acids, which can reduce inflammation throughout the body and improve the health of your heart and circulatory system. Research conducted at Isfahan University of Medical Sciences even reveals that individuals who added omega-3s to their diets had significantly lower systolic and diastolic blood pressure than their placebo-taking counterparts.
A little tomato on your menu could be the key to healthier blood pressure. In addition to boasting plenty of vitamin C and quercetin, tomatoes are a great source of lycopene, which researchers at Ben-Gurion University in Israel have linked to significant reductions in blood pressure. Just don’t try to get your fix from ketchup or bottled tomato sauce; the combination of sugar and salt in most recipes can send your blood sugar through the roof.

Tip: Cool and creamy, yogurt is a star ingredient in mineral-rich breakfasts, in sauces and salad dressings, and even in entrées. Most brands of regular yogurt tend to be a bit higher in calcium than Greek varieties, but no matter what type you buy, be sure to stick to low-sugar varieties free of flavorings. (Keep things interesting with these 8 tasty yogurt toppings.)


Fish are a great source of lean protein. Fatty fish like mackerel and salmon are high in omega-3 fatty acids, which can lower blood pressure, reduce inflammation, and lower triglycerides. In addition to these fish sources, trout contains vitamin D. Foods rarely contain vitamin D, and this hormone-like vitamin has properties that can lower blood pressure.
As obesity is one of the major causes of hypertension, it is essential to get rid of obesity and watch your weight. In order to maintain a healthy weight, following a proper diet is essential. Certain foods like fried foods, fatty foods, marinated and buttered foods, sweets, etc., should not be consumed as they increase the level of cholesterol in the body and lead to obesity. Secondly, foods containing high amounts of sodium like salty foods, chips, fried foods, crisps, preserved foods, smoked and canned meats, sauces, pickles, etc., also tend to increase blood pressure, and hence, should be excluded from the diet or consumed in limited amounts.
Start your day with a round of zesty pink grapefruit and see your blood pressure numbers shoot into a healthy range in no time. In addition to being an excellent source of blood pressure-lowering, immune-boosting vitamin C, pink grapefruit is a good source of lycopene, which multiple studies have deemed effective at reducing blood pressure. In fact, a Finnish study published in Neurology reveals that study subjects with the highest concentrations of lycopene in their blood decreased their risk of stroke by 55 percent.
According to the Centers for Disease Control and Prevention (CDC), an estimated 75 million Americans have high blood pressure. Many risk factors for high blood pressure are out of your control, such as age, family history, gender, and race. But there are also factors you can control, such as exercise and diet. A diet that can help control blood pressure is rich in potassium, magnesium, and fiber and lower in sodium.
As obesity is one of the major causes of hypertension, it is essential to get rid of obesity and watch your weight. In order to maintain a healthy weight, following a proper diet is essential. Certain foods like fried foods, fatty foods, marinated and buttered foods, sweets, etc., should not be consumed as they increase the level of cholesterol in the body and lead to obesity. Secondly, foods containing high amounts of sodium like salty foods, chips, fried foods, crisps, preserved foods, smoked and canned meats, sauces, pickles, etc., also tend to increase blood pressure, and hence, should be excluded from the diet or consumed in limited amounts.

Cooling down this summer is as healthy as it is delicious when you make watermelon part of your beat-the-heat meal plan. Not only is watermelon a good source of blood pressure-lowering vitamin C and lycopene, research published in the American Journal of Hypertension reveals that patients with prehypertension who added watermelon to their diet significantly reduced their blood pressure.
“The DASH diet is heart healthy and is rich in foods that have a high content of calcium, magnesium, potassium, protein, and fiber,” explains Marwah Abdalla, MD, MPH, a cardiologist at New York-Presbyterian/Columbia University Irving Medical Center. These nutrients are essential to lowering blood pressure naturally. That said, incorporating these cardiologist-approved foods into your diet, along with taking prescribed medication and following a regular exercise routine, can help lower your blood pressure.
Hypertension, or high blood pressure, refers to the pressure of blood against your artery walls. Over time, high blood pressure can cause blood vessel damage that leads to heart disease, kidney disease, stroke, and other problems. Hypertension is sometimes called the silent killer because it produces no symptoms and can go unnoticed — and untreated — for years. 
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