7 healthy foods to control and lower your blood pressure


If you have hypertension (high blood pressure), it’s important to follow a healthy diet that includes foods low in sodium (salt) and saturated fats. Here are some foods and fruits recommended by nutritionists that can help you control and lower your hypertension:

1. Fruits and vegetables: Eat a variety of fruits and vegetables, whether fresh or frozen, as they are low in sodium and high in potassium, both of which can help lower blood pressure. Among the fruits that are high in potassium are watermelon, bananas, papaya, and kiwi.  Vegetables high in potassium are potatoes, spinach, broccoli, and tomatoes.

2. Whole grains: Opt for whole grains like muesli, whole wheat bread and brown rice which are higher in fiber and minerals. Whole grains can reduce blood pressure.

3. Lean proteins: Choose sources of protein that are low in fat, such as skinless poultry, skinless fish (such salmon and tuna), beans and lentils, and tofu. Compared to red meat, these options are lower in saturated fat.

4. Low-fat dairy products: Opt for dairy products devoid of fat, like low-fat or fat-free milk, yoghurt, and cheese. 

5. Nuts and seeds: Incorporate unsalted nuts and seeds into your diet, such as almonds, walnuts, flaxseeds, and chia seeds. They provide healthy fats, fiber, and minerals that are beneficial for heart health.

6. Healthy fats: Include foods rich in healthy fats, such as avocados, olive oil, and fatty fish like salmon. These fats can help lower blood pressure and reduce the risk of heart disease.

7. Herbs and spices: Flavor your meals with herbs and spices instead of salt to reduce your sodium intake. Garlic, basil, oregano, cinnamon, and turmeric are good options.


Besides consuming the above food, you should also reduce sodium intake by avoiding processed foods, canned soups, fast food, and excessive salt use.

Also be aware that excessive alcohol and caffeine consumption can raise blood pressure in some individuals. 

Remember, it’s always a good idea to consult with a healthcare professional or a registered dietitian who can provide personalized advice based on your specific needs and health conditions.

Graduate with a Master of Mass Communication. 10 years working experience in the media and broadcasting.

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