Making some stuffed peppers for dinner tonight could be the first step on a journey toward a healthier heart and lower blood pressure. Bell peppers are an excellent source of vitamin C, with more of the potent antioxidant than even citrus fruits, which has been shown to improve cardiac function and lower blood pressure. Research published in the American Journal of Clinical Nutrition reveals that loading up on vitamin C reduced blood pressure by 5 millimeters of mercury in patients with hypertension, making these versatile veggies a smart addition to any meal plan.

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.


Bananas are one of your best options. As it turns out, foods high in potassium help manage high blood pressure because it can minimize the impact sodium has. The American Heart Association says one medium banana has about 420 milligrams of potassium, which is a significant amount for a relatively small amount of food. The daily recommended potassium intake for adults is 4,700 milligrams, so just one fruit will have you well on your way.
There’s good news for pomegranate lovers — a recent study suggests the juice from the fruit can really help out those with high blood pressure. HuffPost reports researchers at Queen Margaret University in Scotland found the majority of those tested who drank 16 ounces of pomegranate juice a day for four weeks experienced lowered blood pressure. And that’s not all the researchers found. It turns out the juice from those tiny seeds also has tons of antioxidants, which are great for your heart.

By now, most people know they shouldn’t be eating white bread and that whole-wheat or whole-grain options are better. Registered dietitian Keri Gans tells Health going for whole grains ensures you get all the good stuff — bran, germ, and endosperm. Refined grains, on the other hand, have been stripped of the bran and germ. Luckily, there’s a long list of whole grains to choose from, including quinoa, barley, and brown rice.


She cleared out the sugary snacks and stocked up on fruit and vegetables. The Sun (2014)In five months it will be a bar with snacks. Times, Sunday Times (2014)You are then less likely to snack. The Sun (2015)Putting together simple snacks like these is what a slightly longer weekend is all about. Times, Sunday Times (2015)The lively bar offers a range of snacks and light bites. Times, Sunday Times (2008)Their mum provides a constant diet of sweet snacks and fizzy drinks between meals. Times, Sunday Times (2011)The anorexic will need to eat regular meals with healthy snacks between each meal. Wilkinson, Helena Beyond Chaotic Eating (1993)The flowers are in the vase and the snack food is in the fridge. The Sun (2010)Here are three easy snack ideas to help the party along. The Sun (2015)It will keep you feeling full until lunchtime so you will be less likely to snack. The Sun (2016)


By now, most people know they shouldn’t be eating white bread and that whole-wheat or whole-grain options are better. Registered dietitian Keri Gans tells Health going for whole grains ensures you get all the good stuff — bran, germ, and endosperm. Refined grains, on the other hand, have been stripped of the bran and germ. Luckily, there’s a long list of whole grains to choose from, including quinoa, barley, and brown rice.
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.
When we think about trying to lower high blood pressure, we usually think of limiting salt and processed foods. But a heart healthy diet is more than just lowering your sodium intake. The DASH (Dietary Approaches to Stop Hypertension) diet, which is specifically designed to help manage blood pressure, emphasizes eating many fruits, vegetables, low-fat dairy, and other fiber-rich foods.
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.)
According to the CDC, a whopping 75 million Americans—that’s nearly 1/3 of the adult population—are struggling with high blood pressure, increasing their risk of heart attack, stroke, and other life-altering health consequences along the way. Skipping the salt and squeezing in some regular workouts can help keep your blood pressure from reaching dangerous levels, but it takes a more proactive approach to keep your blood pressure under control in the long run. While the words “blood pressure-lowering diet” may conjure images of unseasoned egg whites and limp steamed veggies, getting your blood pressure into a healthy range is more than just doable—it can be downright delicious. Start by adding this approved list of blood pressure-lowering foods into your regular routine and watch your numbers go from scary to stellar in no time.
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.) 
In addition to being good for those with arthritis, due to its anti-inflammatory properties, olive oil is loaded with heart-healthy fats. According to Mayo Clinic, the healthy fats found in olive oil are monounsaturated fatty acids. These healthy fats can help lower total cholesterol, along with LDL (bad) cholesterol. The Arthritis Foundation recommends 2 to 3 tablespoons daily, and points out that extra-virgin olive oil is a better option, as it isn’t as heavily processed.
Tip: There’s a reason the United Nations declared 2013 the International Year of Quinoa. This high-protein whole grain has a mild yet nutty flavor, contains a variety of health-protecting phytonutrients along with an impressive amount of magnesium, and cooks in less than half the time it takes to make brown rice. Quinoa is gluten free, making it a great option if you’re gluten intolerant or have celiac disease. The most widely available quinoa is a golden beige color, but red and black varieties are also available and worth a try for your high blood pressure diet.
Ditching burgers and steak for good is a tall order for meat lovers. But if you can find ways to swap it for chicken more often than not, you’ll be doing yourself a favor. According to the AHA, chicken has less cholesterol and saturated fat than red meats. Seeing as how cholesterol and saturated fat can raise blood cholesterol and make heart disease worse, this difference really does matter. Stick to lean, skinless cuts of chicken.
An apple a day really does keep the doctor away, particularly for those struggling with high blood pressure. In addition to the 4.5 grams of blood pressure-lowering fiber you’ll get from each apple, you’ll also enjoy a healthy helping of quercetin, which has been deemed an effective antihypertensive, according to the results of a study conducted at the University Complutense of Madrid School of Medicine.
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.
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