The most prevalent avoidable risk factor for heart disease is hypertension, or high blood pressure (1).
Over 1 billion individuals worldwide have high blood pressure, which is defined as systolic blood pressure (SBP) of 130 mm Hg or more, diastolic blood pressure (DBP) of greater than 80 mm Hg, or both (2).
Blood pressure medications, such as angiotensin-converting enzyme (ACE) inhibitors, are routinely used to lower blood pressure. However, lifestyle adjustments, including dietary changes, can help drop blood pressure to normal levels and lessen your risk of heart disease.
All patients with high blood pressure, especially those using blood pressure drugs, should eat a balanced, heart-healthy diet (1).
A healthy diet is vital for decreasing blood pressure and maintaining appropriate levels. Studies have shown that having certain foods in your diet, mainly those high in crucial minerals like potassium and magnesium, lowers blood pressure levels (1, 3).
Here are the top 17 foods to avoid if you have high blood pressure.
1. Citrus fruits
Citrus fruits, such as grapefruit, oranges, and lemons, have significantly reduced blood pressure. They’re abundant in vitamins, minerals, and plant chemicals, which may help keep your heart healthy by lowering risk factors for heart disease, including high blood pressure (4).
A 5-month study of 101 Japanese women found that daily lemon juice consumption along with walking was substantially connected with lower SBP, which the researchers attributed to the citric acid and flavonoid content of lemons (5).
Orange and grapefruit juice have also been demonstrated in studies to help lower blood pressure. However, grapefruit and grapefruit juice can interact with common blood-pressure-lowering drugs, so check your doctor before including this fruit into your diet (4, 6).
2. Salmon and other fatty fish
Fatty fish are high in omega-3 fats, linked to improved heart health. These fats may help lower blood pressure by lowering inflammation and decreasing oxylipins levels, constricting blood vessels (4).
Higher diets of omega-3-rich fatty fish have been associated with reduced blood pressure readings in studies.
A study of 2,036 healthy persons discovered that those with the most significant amounts of omega-3 fats in their blood had considerably lower SBP and DBP than those with the lowest levels of these fats. Higher consumption of omega-3 fatty acids has also been linked to a decreased incidence of hypertension (7, 8).
3. Swiss chard
Swiss chard is a leafy vegetable with minerals that help regulate blood pressure, such as potassium and magnesium. One cup (145 grams) of cooked chard provides 17% and 30% of your daily potassium and magnesium requirements, respectively (9).
Every 0.6-gram increase in dietary potassium per day is associated with a 1.0 mm Hg reduction in SBP and a 0.52 mm Hg reduction in DBP in people with high blood pressure. One cup (145 g) of Swiss chard has 792 mg of this essential vitamin (10).
Magnesium is also necessary for blood pressure control. It lowers blood pressure in various ways, including acting as a natural calcium channel blocker, which prevents calcium from entering the heart and arterial cells and allows blood vessels to relax (11).
4. Pumpkin seeds
Pumpkin seeds may be little, but they carry a nutritional punch.
They provide a concentrated amount of minerals vital for blood pressure regulation, including magnesium, potassium, and arginine, an amino acid required for the generation of nitric oxide, which is necessary for blood vessel relaxation and blood pressure decrease (12, 13, 14).
The pumpkin seed oil has also been demonstrated to be an effective natural treatment for high blood pressure. A study of 23 women revealed that taking 3 grams of pumpkin seed oil daily for six weeks reduced SBP significantly more than a placebo group (15).
5. Beans and lentils
Fiber, magnesium, and potassium are minerals found in beans and lentils that help manage blood pressure. Several studies have found that eating beans and lentils can help decrease blood pressure.
An analysis of eight research involving 554 participants found that when beans and lentils were substituted for other diets, they significantly reduced SBP and average blood pressure levels in adults with and without hypertension (16).
6. Berries
Berries have been linked to some notable health advantages, including the ability to lower heart disease risk factors such as high blood pressure. Berries are high in antioxidants, such as anthocyanins, the chemicals that give berries their brilliant color.
Anthocyanins have been demonstrated to enhance nitric oxide levels in circulation while decreasing the formation of blood vessel-restricting molecules, potentially lowering blood pressure. However, further human study is required to corroborate these proposed pathways (17).
Blueberries, raspberries, chokeberries, cloudberries, and strawberries are just a few of the berries that have been linked to decreased blood pressure (17).
7. Amaranth
Consuming whole grains such as amaranth may help decrease your blood pressure. According to research, whole grain diets may reduce your risk of high blood pressure.
A study of 28 researchers found that a 30-gram increase in whole grains per day was related to an 8% lower risk of high blood pressure (18).
Amaranth is a whole grain that is rich in magnesium. One cooked cup (246 grams) provides 38% of your daily magnesium requirements (19).
8. Pistachios
Pistachios are abundant in nutrients and have been related to good blood pressure levels. They’re high in potassium and essential for heart health and blood pressure management (20).
An evaluation of 21 research discovered that, of all the nuts included in the study, pistachio consumption had the most significant effect in lowering both SBP and DBP (21).
9. Carrots
Carrots are a popular vegetable in many people’s diets because they are crunchy, sweet, and healthful. Carrots include phenolic chemicals such as chlorogenic, p-coumaric, and caffeic acids, which help relax blood vessels and decrease inflammation, potentially lowering blood pressure levels (22).
Although carrots may be eaten raw or cooked, eating them essential may be more helpful in lowering blood pressure. Research on 2,195 adults aged 40–59 indicated that eating raw carrots were strongly connected with reduced blood pressure readings (23).
Another small trial of 17 persons found that drinking 16 ounces (473 mL) of fresh carrot juice daily for three months reduced SBP but not DBP (22).
10. Celery
Celery is a popular vegetable that may help lower blood pressure. It includes phthalide chemicals, which may help relax blood vessels and reduce blood pressure levels (24).
The same study that linked raw carrot consumption to lower blood pressure discovered that cooked celery consumption was substantially related to lower blood pressure among widely eaten cooked vegetables (23).
11. Tomatoes and tomato products
Tomatoes and tomato products are high in potassium and the carotenoid pigment lycopene.
Lycopene has been linked to improved heart health, and consuming foods high in this vitamin, such as tomato products, may help lower heart disease risk factors such as high blood pressure (25).
A meta-analysis of 21 research indicated that eating tomatoes and tomato products lowers blood pressure and may lower your risk of heart disease and heart-disease-related mortality (26).
12. Broccoli
Broccoli is well-known for its numerous health benefits, particularly those for the circulatory system. Including this cruciferous vegetable in your diet, for example, could be a smart way to lower blood pressure.
Broccoli contains a high concentration of flavonoid antioxidants, which may help decrease blood pressure by improving blood vessel function and raising nitric oxide levels in the body (27).
A study of 187,453 participants discovered that those who ate four or more servings of broccoli per week had a decreased risk of high blood pressure than those who ate broccoli once a month or less (28).
13. Greek yogurt
Greek yogurt is a nutrient-dense dairy product high in potassium and calcium, two minerals that assist manage blood pressure (29).
An analysis of 28 studies indicated that having three servings of dairy per day was related to a 13% reduced risk of high blood pressure and that increasing dairy consumption by 7 ounces (200 grams) per day was associated with a 5% decrease in hypertension risk (18).
14. Herbs and spices
Certain herbs and spices contain potent chemicals that may aid in blood pressure reduction by relaxing blood arteries (30).
According to animal and human research, celery seed, cilantro, saffron, lemongrass, black cumin, ginseng, cinnamon, cardamom, sweet basil, and ginger are just a few of the herbs and spices that have been found to have blood-pressure-lowering potential (31, 32).
15. Chia and flax seeds
Chia and flax seeds are tiny seeds rich in minerals necessary for good blood pressure management, such as potassium, magnesium, and fiber (33).
A 12-week trial of 26 patients with high blood pressure revealed that taking 35 grams of chia seed flour daily reduced blood pressure in both medicated and unmedicated people compared to a placebo group (34).
Furthermore, a review of 11 research found that consuming flax seeds may help decrease blood pressure levels, particularly when ingested in whole seed form for 12 weeks or longer (35).
16. Beets, beet greens, and beet juice
Beets and beet greens are highly nutritious, and consuming them may aid in maintaining good blood pressure levels. They contain a lot of nitrates, which help relax blood vessels and may help decrease blood pressure (36, 37).
According to some studies, including beets and beet derivatives in your diet may help encourage healthy blood pressure levels.
2-week research in 24 patients with high blood pressure, for example, discovered that taking both 8.4 ounces (250 mL) of beet juice and 8.8 ounces (250 grams) of cooked beets significantly decreased blood pressure; however, the beet juice was more beneficial (38).
Although additional research has connected beet and beet juice consumption to lower blood pressure, not all have shown promising outcomes.
According to some research, the benefits of beets on blood pressure are transient and may not significantly impact long-term blood pressure regulation (39, 40).
Nonetheless, beets, beet juice, and beet greens are all incredibly nutritious and, when included in your diet, may help enhance general health (41).
17. Spinach
Spinach, like beets, is high in nitrates. It’s also potent in antioxidants, potassium, calcium, and magnesium, making it an excellent choice for those with high blood pressure (42).
In a study of 27 persons, those who took 16.9 ounces (500 mL) of high nitrate spinach soup every day for seven days had lower SBP and DBP than those who received low nitrate asparagus soup (42).
The spinach soup also reduced arterial stiffness, which may aid blood pressure reduction and heart health (42).
The bottom line
Adopting a nutritious diet and other lifestyle changes can considerably lower blood pressure and help minimize your risk of heart disease.
Adding leafy greens, berries, beans, lentils, seeds, fatty fish, citrus fruits, and carrots to your meals and snacks may help you achieve and maintain healthy blood pressure levels, according to a study.
If you have high blood pressure or want to maintain healthy blood pressure, incorporating some of the items recommended in this article into your diet may be beneficial.
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