High blood pressure is a common global issue that is often called a “silent killer.” With the right nutrition and food habits, high blood pressure can be managed, and its risks can also be reduced.
- Low sodium intake (salt)
Salt consumption should be kept in balance. Too much salt causes water retention in the body, which raises blood pressure. The daily recommended limit is 2,300 mg, but the ideal amount is 1,500 mg. Processed foods, chips, and fast food should be avoided. For better taste, instead of salt, you can use lemon juice, garlic, ginger, coriander, and other spices. - Eat potassium-rich foods
Potassium reduces the effect of sodium and relaxes blood vessels. Good sources include bananas, sweet potatoes, spinach, avocados, oranges, tomatoes, lentils, and yogurt. - Follow the DASH diet
Many people don’t know about the DASH diet, but it is very effective for high blood pressure. It includes fruits, vegetables, whole grains, nuts, low-fat foods, and lean protein. At the same time, reduce the intake of red meat, sugar, and processed foods. - Eat healthy fats
Avoid trans fats and excess saturated fats. Instead, consume omega-3 fatty acids, which are found in fish like salmon, tuna, and sardines, as well as flaxseeds, chia seeds, and walnuts. For cooking, use olive oil or avocado oil. - Increase fiber-based foods
Fiber helps maintain blood pressure, improves blood circulation, and reduces cholesterol. Examples include oats, beans, chickpeas, lentils, whole grains, and vegetables. - Limit alcohol and caffeine
Excess alcohol raises blood pressure, while caffeine (from coffee, tea, and energy drinks) can cause temporary spikes. It’s best to keep both in moderation. - Stay hydrated
Proper hydration keeps blood circulation normal. It’s better to avoid sugary soft drinks and stick to water. - Maintain a healthy weight
Being overweight increases blood pressure. By maintaining a calorie-controlled balanced diet, weight can be managed, which helps keep blood pressure stable.
High blood pressure-friendly food examples:
- Breakfast: Oats with banana and flaxseeds
- Lunch: Grilled salmon with vegetables
- Snacks: Nuts, low-fat yogurt, fruits
- Dinner: Lentil soup, steamed vegetables, and whole grain bread
This is just an example meal plan—you don’t have to stick to it strictly. You can eat other healthy foods as well.
By choosing the right foods, reducing salt, increasing potassium, following the DASH diet, eating healthy fats, and maintaining hydration, your blood pressure and blood circulation can remain in balance.