High Blood Pressure Diet Menu To Control Your Blood Pressure


Busy lifestyles, inappropriate diet, and stress give rise to many diseases and disorders. One such disease is high Blood Pressure. Hypertension or high blood pressure has now become a major health problem. During high blood pressure, blood flow becomes very fast. However, we can control this problem with the help of a proper high blood pressure diet menu.

High blood pressure causes many diseases for many people, due to which there are many problems like diabetes, heart disease. Many risk factors for high blood pressure are beyond your control, such as age, family history. But there are some factors that you can use to control high blood pressure, such as exercise and diet. A diet that can help you control blood pressure is rich in potassium, magnesium, and fiber and should have low sodium. So, here let’s see some high blood pressure diet menu that will help you to control high blood pressure.

What is High Blood Pressure

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What is High Blood Pressure?

Our heart pumps blood into the body through the arteries, which gives us life. A certain pressure is necessary for the blood flowing in our arteries. When this pressure increases due to some reason, arteries get pressurized and this condition is called high blood pressure (high blood pressure).

Having high blood pressure can cause many harms to our body. Even heart failure can also take place due to high blood pressure.

Types Of Blood Pressure:

There are two types of blood pressure:

  1. Systolic pressure ( blood pressure is 140 mmHg or above)
  2. Diastolic pressure (blood pressure is more than 90 mmHg or more)

Blood pressure is usually divided into 5 categories:

  1. Hypotension (low blood pressure)

  • Systolic mmHg 90 or less
  • Diastolic mmHg 60 or less
  1. Normal blood pressure

  • Systolic mmHg 90-119
  • Diastolic mmHg 60-79
  1. Pre-Hypertension (Pre-High Blood Pressure)
  • Systolic mmHg 120-139
  • Diastolic mmHg 80-89
  1. High Blood Pressure phase 1
  • Systolic mmHg 140-159
  • Diastolic mmHg 90- 99
  1. High Blood Pressure phase 2
  • Systemic mmHg greater than 160
  • Diastolic mmHg greater than 100

High Blood Pressure Diet Menu

High Blood Pressure Diet Menu

There are many factors responsible for this, but the biggest impact is food and drink. For that reason, by eating certain foods, one can easily get rid of high blood pressure problem. So let’s know what a healthy high pressure diet chart is for such patients:

White Beans

Included White beans in your high blood pressure diets chart for hypertension patients. You can eat white beans in many ways, such as in vegetables, soup or salad.

A cup of white beans provides 13% calcium 30% magnesium and 24% potassium.

Pumpkin Seeds

In pumpkin seeds, zinc is found in a high amount, which helps to decrease the stress and also to increase the disease resistance in our body. Considerably, if you have lack of zinc or deficiency of zinc in your body, then your body may become a victim of irritation and depression.



Eating a ½ cup of raisins 3 times a day can help to reduce high blood pressure. So, if you are a high blood pressure patient then raisin is boon to you. Do not forget to include raisins in your high blood pressure diet menu.

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Kiwi Fruit

If you eat kiwi fruit regularly, you can get rid of high blood pressure in a few days. Kiwi fruit has some properties that combat high blood pressure problem. So, you can undoubtedly include kiwi to your high blood pressure diet menu.

One kiwi contains 2%calcium, 7% magnesium and 9% potassium

Sweet Potato

Sweet Potato

You can add sweet potato to your high blood pressure diet menu since it contains soluble, beta carotene, and calcium fiber. These elements reduce stress. Therefore, add at least 1 to 2 slices of sweet potato to your high blood pressure diet menu every day.


In curd, proteins, riboflavin, calcium, vitamin B6 and B12 are in considerable quantities, which reduce the problem of high blood pressure in our body and consequently the body obtains many benefits by consuming curd every day after meal.



Consuming soybean regularly in your high blood pressure diet menu helps in reducing blood pressure. So, without further delay, add soybean or soy products to your high blood pressure diet menu.

Eat potassium

You should include Potassium to your high blood pressure diet menu because it contains some minerals that are helpful in dropping high blood pressure. So eat more substances that are high in potassium. This will be like a boon to you.

Include vegetables to your diet menu which are rich in potassium such as

  • Beans
  • Peas
  • Spinaches
  • Cabbage

Fruits like

Fruits like

  • Papaya
  • Dates and
  • Bananas etc.


Eggs has abundant amount of minerals, vitamins and other nutritious elements. These elements produce a chemical, which is called endorphin. Similarly this endorphin is found in the brain. This is responsible for providing relief from complications like pain and depression.


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