What Is A Good High Blood Pressure Diet?

Over the years, many diets have been developed for the treatment of high blood pressure.

It’s important to understand that no matter what diet you select, it is not a substitution for your blood pressure medications. Diets are only a complimentary aid to the treatment of high blood pressure.

The amount of calories you consume with any particular diet should not be more than 2,000 per day. At the other end of the scale, you should consume at least 1,500 calories each day as diets that suggest less are not sustainable for more than a few weeks.

One way to succeed with your diet is to reduce portion sizes. Instead of eating 3 large meals a day, try eating smaller meals 5-6 times a day. This will prevent you from getting hunger pangs.

Most of the diets that advocate the management of high blood pressure recommend the following:

  • Fruit. At least 3-5 servings of fruit should be eaten each day. Almost any fruit can be eaten so you should be able to choose something you like.
  • Vegetables. These too should be eaten on a daily basis. Vegetables that contain fiber, such as carrots, broccoli, sprouts, cabbage and lettuce are highly recommended.
  • Lean Meat. For each 100 gram serving this should contain no more than 4.5 grams of saturated fat and 10 grams of total fat.
  • Synthetic and Processed Foods. These should be limited as they tend to contain high levels of salt and/or sugar.
  • Whole Grains and Cereals. These are good as they contain healthy nutrients such as potassium, iron and magnesium.
  • Nuts. Small amounts of nuts within a diet can help reduce blood pressure due to the fiber and potassium they contain.
  • Low Fat Dairy Products. Research has shown that eating low fat dairy products can reduce the systolic blood pressure.
  • Fish. Oily fishes such as salmon, tuna and mackerel are rich in omega-3 fatty acids. These have been shown to help lower blood pressure although concerns have also been raised regarding residues, particularly mercury. Therefore it’s recommended to eat just one portion of oily fish per week.
  • Salt. The amount of salt consumed should be limited to no more than 1,200 mg per day (one tea spoon).
  • Alcohol. Limit the amount of alcohol to no more than one drink a day.

To get the most benefit from your diet you should also incorporate exercise. While some people abhor the thought of this, in reality it’s not that bad as any type of activity works.

You should really be looking to raise your metabolism so that your body naturally burns surplus energy. This is the real secret to losing weight, not dieting.

Exercise Health And LifestyleChoose an exercise that you like and be consistent in the performance. Even walking everyday is better than no exercise. If you walk for one hour a day for 7 days a week, you can lose up to ½ lb in weight. This amounts to 2 lb a month.

If you’re looking for an established diet that incorporates the above the DASH diet is ideal.

This medical diet has been around for a decade and works. It is not a one shot deal but requires a lifelong commitment.

The diet is not restrictive but allows you to eat everything in moderation. The emphasis is less salt and some type of exercise. If you stick to the DASH diet, you will not need to take any health supplements.


7 High Blood Pressure Diet Foods To Avoid

When high blood pressure is diagnosed, it is very important for the individual to avoid certain foods. The chief reason to avoid these foods is because some are high in salt content, others contain saturated fats and yet others are rich in simple carbohydrates.

These types of foods can worsen blood pressure and even induce resistance to antihypertensive medications. Here we provide you with a list of seven foods that you should avoid if you have high blood pressure.
High Blood Pressure Diet Food To Avoid

  1. Deli Meats. Deli meats that are used to make delicious lunchtime sandwiches may taste great but they contain very high levels of sodium.

Almost all deli meats have numerous synthetic agents added to them to give flavor and preserve the food. These additives contain a high concentration of salt. This is not recommended if you have high blood pressure.

  1. Chinese Food. Chinese foods are often loaded with monosodium glutamate and salt. Some of the Chinese foods contain as much as 3,500 mg of salt.

Furthermore, many Chinese foods are fried in saturated oils and are flavored with sauces (teriyaki, soy) which are also loaded with salt. It is no wonder that after eating a Chinese meal one develops an intense thirst.

  1. Frozen Pies and Pizza. Avoid frozen foods like pizza and pies. While they’re inexpensive and easy to prepare, they also contain a lot of undesirable ingredients like saturated oils, cheese and meat.

Additional salt is added as part of the preservation process, so just one serving and your blood pressure is bound to go up.

  1. Baked Goods. Baked goods such as pies and pastries are loaded with simple carbohydrates like sugar. Further many of these foods are sprinkled with icing and even chocolate.

Eating too many of these foods will quickly add calories and lead to weight gain, which is a big no no if you have high blood pressure.

  1. Red Meat. Red meats like steak and burgers may taste great but are not healthy. Most of the steaks you eat in a restaurant are packed with calories and loaded with salt.

A 16-ounce Ribeye steak will have more than 1200 calories and nearly 1500 mg of salt.

  1. Ready Made Noodles and Soups. Most of the prepackaged dried soups and noodles are readily available, cheap and easy to prepare. But be careful.

These foods contain very high levels of sodium and many other preservatives that are not good if you have high blood pressure. Best to avoid.

  1. Alcohol. Alcohol is a favorite beverage for many these days. While it tastes great, too much alcohol can cause an increase in your blood pressure and also damage your liver.


What Diet Pills Can I Take With High Blood Pressure?

High Blood Pressure Diet PillsThere are many people who have high blood pressure and would like to lose weight. When diet and exercise do not help reduce the weight, the other option is to take diet pills.

There are several non-prescription and prescription dietary pills on the market for weight loss. However, before you start on any weight loss pill, you must speak to your healthcare provider to make sure that the weight loss pill will not interact with your blood pressure medications.

Because of the potential of drug interactions most healthcare providers only recommend a few weight loss pills. They include:


Alli is a weight loss pill that has been around for a decade. It works by preventing the breakdown of fat in the digestive tract, so the fat is not absorbed into the body but excreted in the stools.

Alli (brand name Orlistat) only works if you adhere to a low fat diet. If you continue to eat a high fatty diet at the same diet, the pill will not work. There is also a prescription version of the same drug available at a higher concentration that works in the same way.

Alli works for weight loss but you also need to perform some type of exercise. Just taking Alli and sitting on the couch will not do the trick.

Weight loss with Alli is gradual; it amounts to 2 lbs a month but it often takes a few months to kick-start the weight loss process. Most people who take Alli for 12 month lose about 8-10 pounds.

After the first year, the drug does not work well.

Alli is well tolerated but does have a few annoying side effects like soiling the undergarments with oily stools and abdominal discomfort.


Bupropion is an older antidepressant that is known to cause weight loss in some people.

The drug is relatively safe but can cause adverse effects like nausea, vomiting, and headaches.

Bupropion is also sometimes prescribed to help people stop smoking. The important thing to understand with bupropion is that the weight loss does occur early and then the pill stops working. Again it works best when combined with exercise.


This is a relatively new weight loss drug. On its own it’s an anti-seizure drug, but combined with phentermine it has been approved for weight loss.

Although it does not affect blood pressure, its side effects include anger, confusion, mood swings, and headaches. Therefore anyone taking Topiramate for weight loss should be closely monitored by their doctor.

All weight loss drugs that contain ephedrine are unsuitable for people suffering from high blood pressure.


What Is The DASH Diet For High Blood Pressure?

One of the best diets for treating high blood pressure is the DASH diet. Developed a decade ago, in many ways this diet is similar to the Mediterranean diet.

DASH, which stands for Dietary Approaches to Stop Hypertension, is both suitable for people with, and without, high blood pressure. Rather than being your typical one shot deal diet, DASH is a lifelong approach to healthy eating.


The diet emphasizes eating small portions and eating a variety of foods that contain the right amounts of essential ingredients necessary for the body. Calorie intake should be limited to no more than 2,000 per day as exceeding this can lead to weight gain, especially if you do not exercise.

For somebody interested in following this diet foods can be grouped into the following categories:

  • Allowed. Vegetables, fruits and low fat dairy products are all allowed. There’s a high focus on whole grains because they contain fiber, which can help regulate bowel movements, reduce constipation and lower blood sugar levels.

Fish, nuts, seeds, red meat and sugary foods as also allowed, albeit in small amounts.

  • Restricted. This diet recommends that the daily sodium intake should not be more than 2,300 mg and preferably less than 1,500 mg per day. This is 50% less than an average adult consumes everyday.

When shopping for groceries it’s important to read labels. Canned foods are usually very high in sodium and therefore best avoided.

Men should limit alcohol to no more than two drinks a day and women to one drink or less per day.

  • Prohibited.  Saturated fats and processed foods are not part of the diet.

When consumed on a regular basis, the DASH diet can help prevent hypertension as it’s a low salt, high potassium based diet that emphasizes fruits, vegetables, low fat dairy and nuts. Although it’s not meant to replace medications for blood pressure, hypertension sufferers who stick to it are likely to see a lowering of blood pressure by a few points within a few weeks.

It’s important to understand that the DASH diet is not a weight loss diet and some type of exercise is recommended. The type of exercise you do is anything that keeps you moving and motivated.

Getting used to the DASH diet does take time because eating fiber and whole grains can cause bloating and abdominal discomfort. The trick is to start slowly and stick to it.

The rewards for those who do are far more reaching and permanent than those associated with many other diets. Not only can blood pressure be lowered, but the diet is also beneficial for people with heart disease, cancer arthritis, osteoporosis and even diabetes.

Natural and 100% Safe Way to Lower Your Blood Pressure