To stop hypertension, doctors sometimes resort to dietary approaches. In fact, this is not a diet but a way of eating. You remove salt from your meals and eat more fruits and vegetables. In addition, you reshape your diet in a healthy way, such as whole grains, fish, poultry and nuts. 

Some foods that lower blood pressure


 Salt allows more and more fluid to be retained in the body. This increases the pressure on the arteries. You should include spinach, broccoli, cabbage or green leafy foods for potassium supplementation in your meals. You can consume 3-6 bowls of leafy vegetables a day.


Colorful berries such as blueberries, strawberries, blackberries provide anthocyanin for your blood vessels. Anthocyanin is a natural compound in the artery wall that works to lower blood pressure and improve heart health. You can consume 2-3 bowls of frozen or fresh fruit a day. 


Calcium is very important for blood pressure. Because it helps blood vessels to tighten and relax when needed. Plain yogurt is the best way to add calcium to your daily diet without too much sugar or fat. If you do not like to consume plain yogurt, you can sweeten it naturally with fruits. Adding 2-3 glasses of yogurt or milk to your daily diet will be good for your blood pressure health.

Oily fish

Another source of calcium is fish such as salmon or sardines. High-fat fish such as mackerel and sardines are rich in omega-3. They also contain acids that support heart health. Fish oil supplements can lower high blood pressure. You can add 100-200 grams of fish, lean meat and chicken meat to your daily diet. 


To lower blood pressure, you can add unsalted seeds such as pumpkin, flax, sunflower or oatmeal seeds to salad or yogurt. These seeds are a source of magnesium, which helps control blood pressure and relax blood vessels. You can add 1-5 tablespoons of seeds to your diet according to your taste. 


Oatmeal is very healthy. It is also low in sodium. Oatmeal is also a rich source of fiber, which helps keep weight and blood pressure under control. 


Some studies have shown that drinking 2 cups of a mixture of a few pieces of beetroot and apple juice lowers systolic blood pressure in just a few hours. High systolic pressure is a very dangerous condition that increases the chance of stroke. Beetroot, which contains a lot of potassium, is a good alternative to lower it. 

Some other foods that stabilize blood pressure

  • Garlic
  •  Raw pistachios 
  • Nar 
  • Olive oil
  • Legumes
  • Beans 

Food alone may not be enough

If you suffer from high blood pressure or borderline high blood pressure, a healthy diet and conscious food choices are of course very important for your health. You should visit your doctor frequently, take the medication prescribed by your doctor regularly and exercise.