Good foods for people with high blood pressure – VnExpress

People with high blood pressure should increase vegetables, nuts, avoid alcohol, reduce salt in the diet.

BS.CKI Ho Thi Tuyet Mai – Cardiology Center, Tam Anh General Hospital in Ho Chi Minh City, said that high blood pressure seriously threatens the patient’s health, increasing the risk of diseases with high mortality. leading causes of death such as cardiovascular disease, stroke, aneurysm, impaired cognitive function, kidney failure. In fact, many people with high blood pressure don’t know they have it. Therefore, if you have not had your blood pressure checked in the last 2 years, go to a doctor for screening and early detection to help prevent dangerous complications.

Currently, the use of drugs can reduce blood pressure, but it also comes with some side effects such as cramps, dizziness, insomnia. A suitable diet, a healthy lifestyle can effectively improve the condition of the disease.

Below, Doctor Tuyet Mai guides good foods for people with high blood pressure.

A healthy diet helps prevent complications of high blood pressure. Photo: shutterstock

Citrus fruit

It is not difficult to find citrus fruits in Vietnam, fruits such as oranges, tangerines, grapefruits, lemons… are effective in lowering blood pressure. They’re packed with vitamins, minerals, and plant compounds that help keep you heart healthy by reducing risk factors for high blood pressure.

In a 5-month study of 101 Japanese women, it was demonstrated that daily consumption of lemon water in combination with walking was significantly correlated with a decrease in diastolic blood pressure due to citric acid and flavonoid content. in the lemon effect on. Studies have also shown that drinking orange and grapefruit juice can help lower blood pressure. However, grapefruit and grapefruit juice can interfere with conventional blood pressure-lowering medications. So, before using these foods on a regular basis, you can contact your doctor to consult about the interaction between the food, the drug you are taking.

Salmon and other fatty fish

Salmon and fatty fish like mackerel are high in omega-3 fatty acids, which help reduce inflammation, which can help stabilize blood pressure. This is also a source of vitamin D, which helps the body absorb calcium, fight depression and regulate blood pressure. One study in 2,036 healthy people found that those with the highest blood levels of omega-3 fats had significantly lower systolic and diastolic blood pressure than those with the highest blood levels of omega-3 fats. lowest blood. Higher omega-3 intake has also been linked to a reduced risk of hypertension.

Pumpkin seeds

Pumpkin seeds are small but have high nutritional value. Pumpkin seeds are rich in magnesium, zinc lowers blood pressure. Using pumpkin seed oil is also a good way to reap its benefits. However, store-bought pumpkin seeds are often salted, so choose unsalted processed seeds or you can make your own at home by roasting or baking.

Kinds of bean

Some types of beans such as lentils, chickpeas, peas… are very nutritious, providing fiber and a source of protein. Therefore, legumes are also prioritized to be included in a vegan diet. Many studies have shown that the consumption of legumes such as lentils can limit hypertension. A review of 8 studies including 554 people found that consuming legumes significantly improved high blood pressure.


Berries, especially blueberries, strawberries, raspberries… contain a lot of nitric oxide, a gas that helps dilate blood vessels, promotes blood circulation, thereby reducing blood pressure. In addition, fruits like blueberries and strawberries contain antioxidant compounds called anthocyanins. Anthocyanins have been shown to increase levels of nitric oxide in the blood and decrease the production of molecules that constrict blood vessels, which can help lower blood pressure levels.

Beets and beets

Amaranth contains a large amount of magnesium, which helps transport blood easily, thereby reducing blood pressure. In addition, amaranth is also rich in fiber, which is good for digestive health and effective weight loss.


Not only is this a delicious nut, but it’s also packed with nutrients. Pistachios contain healthy fats, fiber, protein, antioxidants and various nutrients, including vitamin B6 and vitamin B1 that may aid weight loss and promote heart and intestinal health.

Chestnuts have many health benefits.  Photo: Shutterstock

Chestnuts have many health benefits. Photo: Shutterstock


A root vegetable that is used a lot in daily meals, however, not everyone knows that carrots contain many phenolic compounds, such as chlorogenic acid, p-coumaric, which help dilate blood vessels, reduce inflammation, which can help reduce blood levels. blood pressure.

There are many ways to prepare carrots such as cooked or raw, but according to many studies, eating raw carrots without heat processing is more beneficial for stabilizing blood pressure.


Celery is a popular vegetable that can be beneficial in regulating blood pressure. Celery contains compounds called phthalides, which can help dilate blood vessels and lower blood pressure.


Tomatoes and tomato products are rich in nutrients, rich in potassium and the carotenoid pigment lycopene. Lycopene is a carotenoid, an organic pigment that is beneficial for heart health. Eating foods rich in lycopene, such as tomatoes, may help reduce heart disease risk factors such as high blood pressure.


Broccoli is known to be a food that contains calcium, potassium, magnesium, and vitamin C that have many benefits for the body, which can lower blood pressure. Studies have shown that diets high in broccoli help reduce the risk of cardiovascular disease and prolong life.


The American Heart Association reports that yogurt can reduce the risk of high blood pressure in women. Researchers found that middle-aged women who consumed five or more servings of yogurt per week between the ages of 18 and 30 had a 20 percent lower risk of developing high blood pressure compared with women of similar age. I rarely eat yogurt.

You can enjoy yogurt, especially unsweetened yogurt with fruits or nuts, as a snack or in place of dessert.

Chia seeds and flax seeds

Chia seeds and flax seeds are small seeds that contain a lot of potassium, magnesium and fiber, which are necessary for the regulation of blood pressure.

Sugar beet

Similar to blueberries, beets are high in nitric oxide that helps lower blood pressure.


Like beets, spinach is also high in nitrates and packed with antioxidants, potassium, calcium and magnesium, making it an option for people with high blood pressure.


Bananas are known to be a healthy food. Bananas are rich in potassium – a mineral that plays an important role in controlling hypertension. According to the American Heart Association, potassium lessens the effects of sodium and reduces stress in the walls of blood vessels. Adults should consume 4,700mg of potassium per day. Besides, bananas are also rich in fiber, have a natural sweetness, suitable for processing into dishes and drinks such as smoothies, cakes…

Banana is a healthy food that helps to stabilize blood pressure.  Photo: Shutterstock

Banana is a healthy food that helps to stabilize blood pressure. Photo: Shutterstock


Garlic is known to have natural antibiotic and antifungal properties. Some studies show that garlic increases the body’s production of nitric oxide, which helps smooth muscles relax, and blood vessels dilate. These changes may limit hypertension. One report that garlic extract reduced both systolic and diastolic blood pressure in hypertensive subjects.

Dark Chocolate

The flavonoids in dark chocolate help promote healthy blood vessel function. Choosing chocolate with at least 70% cocoa helps lower blood pressure in people with high blood pressure or prehypertension.

Olive oil

Olive oil may be high in calories, but it has many health benefits. Consumption of polyphenol-rich olive oil has been linked to reduced blood pressure – especially in women. You can use olive oil for salad dressings or use in food preparation.


A study in the journal Plant Foods for Human Nutrition found that the high antioxidant content in pomegranate juice can help lower blood pressure. You can use pomegranate to make juice and use it every day.

Along with a scientific diet, a healthy exercise and living regimen is essential to stabilize blood pressure levels as well as promote cardiovascular health.

Chau Bui


Leave a Reply

Your email address will not be published. Required fields are marked *