High Blood Pressure Foods To Avoid To Reduce The Risk

Sapna Kanojia

Sapna Kanojia
Feb 2023

2 min read
High Blood Pressure Foods To Avoid

Table of content

High blood pressure or Hypertension is one of the main risk factors for various cardiovascular diseases such as stroke, heart attack, and heart failure. People suffering from high blood pressure may also experience the most common symptoms such as severe headaches, anxiety, bleeding nose, irregular heartbeat, etc. However, medical treatment along with high blood pressure foods to avoid plays an extremely important role in lowering blood pressure levels, which sometimes allows you to avoid taking pills. 

Even by changing your menu and eliminating high blood pressure-causing foods, you can achieve normalization of cholesterol levels by 10-15%. Also, following a healthy lifestyle not only help you to avoid hypertension but also normalize cardiovascular functions. It will keep you healthy and increase your age.

However, fasting will not work, because then the liver begins to synthesize even more cholesterol and it can make the situation more worst. So, what is good and what foods to avoid with hypertension? We will discuss all in this blog but before that let’s know what is high blood pressure.

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What Is High Blood Pressure?

High blood pressure or hypertension is the pressure of blood pumped by the heart against the walls of blood vessels. Over time, high blood pressure can damage blood vessels and cause heart, kidney, stroke, and other problems. Hypertension is often called the silent killer because many patients do not experience any symptoms and high blood pressure destroys the human body for many years. Therefore, preventive measures must be taken by all people and not just those who know about their disease.

Many risk factors for hypertension in humans cannot be controlled. These include, for example, your age, gender, and heredity. But there are factors that you can control, such as sticking to a healthy diet. Here, we will talk about how to eat and what to avoid if you have high blood pressure, we will talk later in the article. So, let’s figure it out!

Top 6 High Blood Pressure Foods To Avoid Now

Poor nutrition and high blood pressure go hand in hand. Good food always has a positive impact on our body whereas bad eating habits can leave a big impact on our blood pressure levels. So, here we have listed six foods bad for high blood pressure. 


A normal person should recommend eating only 5-6 g of salt per day. However, a person suffering from high blood pressure is advised to refrain salty foods from their diet completely. So, better avoid foods containing salt such as pizza, soup, sandwiches, etc.


Sugar or sweetened products such as mixed fruit smoothies, juices, drinks, protein bars, etc. can cause obesity and also provokes an increase in pressure during digestion. Regular intake also increases insulin production in the body which can lead to type-1 diabetes. 


It’s tasty and a healthy breakfast option but not for people suffering from high blood pressure. it is reported that even a slice of white bread contains 70 to 100 milligrams of salt which is not good for hypertension. Better to limit the consumption of bread and foods made with bread to lower blood pressure levels.


Anything that is preserved is not good for people suffering from high blood pressure because it contains a lot of salt and vinegar. Likewise, pickles contain rich amounts of salt and spices that can increase blood pressure levels and may cause other severe health problems.

Processed Meat

Consuming processed meat can increase the risk of developing hypertension and heart disease because it can increase the level of bad cholesterol in the body. Also, it can block the blood vessels as a result the pressure of the blood may get increased. Therefore, do not get carried away with foods such as red meat, chicken skin, fat butter, donuts, chips, etc. 


A large intake of alcohol and carbonated beverages can lead to increased blood pressure levels. Even doctors also recommend avoiding alcohol due to its ill effect. Also, alcohols prevent any blood pressure medications from working properly. In addition, many alcoholic beverages are high in sugar and so-called “empty” calories which can lead to obesity, which in turn increases the risk of developing hypertension. so what to eat? Check out the list below!

Top Foods To Improve High Blood Pressure Levels

In a high blood pressure diet plan, you can include foods that are rich in fiber, potassium, magnesium, and sodium and low in carbohydrates and cholesterol. So, it is recommended to include in your diet any of the following eight foods to lower the risk of high blood pressure naturally. Let’s check out the foods and see how it helps in the normalization of blood pressure.

High Blood Pressure Foods To Avoid


Beetroot contains nitric oxide that opens up the compressed blood vessels and lowers blood pressure. It is also rich in folate which helps repair damaged blood vessels and allows you to keep the pressure normal throughout the day.

How to eat beetroot? There are many ways to eat beetroot. You can squeeze the juice or make various salads including beetroots into it. You can also fry, stew, or bake it. 

Skim Milk And Yogurt

Skimmed milk is an excellent source of calcium and is low in fats. Low-fat dairy products and milk help reduce cholesterol levels in the body and lowers blood pressure levels. If you don’t want to add milk to your diet, then you can have yogurt, low-fat cheese, etc. Opt for unsweetened yogurts, they can help decrease the risk of diabetes. 


Oatmeal is a rich source of fiber and contains low-fat content that helps improve digestion and opens up the blood vessels. The dishes made with oatmeal such as an oatmeal smoothie, yogurt oatmeal, and apple pie oatmeal recipes for breakfast are a great way to fill up and a great prevention of hypertension. 


Bananas contain a rich amount of potassium that helps regulate blood sugar levels and keeps helps you maintain a healthy weight. By adding bananas to your diet, you not only make your diet delicious but also take care of your health too. 


Salmon is recommended for people suffering from high blood pressure because is an excellent source of omega-3 fatty acids. It helps reduces cholesterol levels and prevent inflammation in the body. In addition, salmon contains a rich amount of vitamin D. So just bake this nutritious rich fish for dinner because it’s fast, tasty, and healthy.

Pumpkin And Sunflower Seeds

Seeds of pumpkin and sunflower contain and rich amount of potassium, magnesium, and other minerals that help lower blood pressure and help you be healthy. Also, these seeds are rich in good cholesterols that keep your heart healthy and prevent you from other diseases. The main rule is to eat the seeds unsalted.

Garlic And Spices

Garlic has the same effect on the body as beetroots. It also contains nitric oxide to help reduce blood pressure. In general, aromatic spices can help you reduce your salt intake, which will also keep your blood pressure in check. You can also include thyme, rosemary, basil, and cinnamon in your dash diet for hypertension.

Dark Chocolate

Dark chocolate contains over 60% cocoa and has less sugar than regular chocolate which makes it good for high blood pressure. 

Easy Breakfast Ideas With Curd And Oats

We all know that it’s quite difficult to choose foods that are good for high blood pressure. If you’re also facing the same issue, then this curd oats recipe is for you. It’s an amazing recipe that you can include in your diet to begin your day. It’s a nutritious rich calorie deficit diet that not only helps control your high blood pressure levels but also promotes healthy weight loss. Watch this video to try it today, also follow the channel for more such healthy recipes and weight loss tips!

Tips To Eat Right With High Blood Pressure

Follow the below-mentioned tips to build healthy eating habits to cure high blood pressure:

  • For proper nutrition with high blood pressure, you should follow a healthy diet and exclude salty, fatty, and fried food from your diet. 
  • Every day you need to drink one glass of freshly squeezed vegetable or fruit juice. You can change the composition of the drink every day. You can have an apple, watermelon, grapefruit, strawberry, lemon, tomato, and even mosambi juice to improve your health condition. 
  • You also need to limit the use of sweet foods, as well as products made from wheat flour to lower the risk. Spicy and smoked foods are prohibited, but animal fats should be replaced with vegetable ones.
  • It is necessary to completely abandon coffee and strong tea and replace all broths for soup and borscht from meat to vegetables. You also need to remove from your diet foods that contain cholesterol such as eggs, fatty meat, etc. 
  • With hypertension, it is also impossible to stop using the drugs prescribed by the doctor, even with proper nutrition. A good diet will only become an additional preventive measure to drug treatment.
  • Also, it is better to organize food fractionally and by the hour, so as not to provoke the appearance of excess weight. And with heart failure, you also need to reduce water intake so as not to overload the system.

Healthy Tips To Reduce Blood Pressure 

  1. Deep Breathing: Deep inhalations and exhalations for 3-5 minutes will increase blood flow to all tissues of the body, due to which the pressure in the vessels will decrease.
  2. Hot Baths: Hot water will affect the flow of blood to the extremities, as a result of which the vessels dilate, and blood pressure will decrease. Heat water to a temperature of 45 degrees and pour it into a bowl. Lower your arms or legs for 10 minutes. 
  3. Warm Tea With Mint: Brewed peppermint can lower blood pressure. Also, you can have your favorite black tea for weight loss and accelerate the recovery process.
  4. Lose Weight If You Are Overweight: Blood pressure often rises with weight gain. Being overweight can also cause trouble breathing during sleep, which further raises blood pressure.
  5. Reduce Your Stress Levels: Chronic stress can contribute to high blood pressure. 

Bride-To-Be: A Wonder Story of Jyoti Before And After

If your wedding is coming closer and you’re worried about your weight, then this transformation story is for you. Read the story of Jyoti who lost 7 kg in 25 days, yes sounds unbelievable na! But it’s true. every girl wants to look fabulous on her big day and Jyoti was also one of them when she reached out to Fitelo’s dietitian. She discussed her situation and our health experts worked closely with Jyoti to understand her routine, lifestyle, and eating habits. We provided her with a customized 7 day diet plan for weight loss that worked like a magic and she managed to achieve her desired weight.
If you’re also preparing for your big day, then this story will definitely motivate you a lot. Check out the full story of this bride-to-be and know how she achieved her weight loss goals.

Bride-To-Be: A Wonder Story of Jyoti Before And After

Let’s Wrap Up!

Nutrition is an integral part of high blood pressure therapy. Along with taking medications, switching to healthy and high blood pressure foods to avoid will be an important step towards recovery and elimination of major risk factors.

Frequently Asked Questions

Q: What High Blood Pressure Foods To Avoid?

Ans: To control high blood naturally avoid fried, oily, salty, sugary, and processed foods from your diet plan.

Q: What Foods Trigger High Blood Pressure?

Ans: Foods rich in cholesterol, salt, and trans fat raises blood pressure and can also increase the risk of heart attacks and stroke.

Q: What Are 3 Best High Blood Pressure Foods To Avoid?

Ans: Sweetened, fried, and foods contains saturated fatty should avoid if you’re suffering from high blood pressure.

Q: What Can I Eat If I Have High Blood Pressure?

Ans: You can eat fiber rich foods, that contain vitamins, and minerals if you have high blood pressure. Also, try to avoid salty and sweetened to reduce the risk.

Q: What High Blood Pressure Foods To Avoid To Lower The Risk?

Ans: Foods that can trigger high blood pressure such as pizza, burgers, alcohol, packed drinks, processed meat, etc. should be avoided from your diet.

Q: What Are The Tips To Reduce High Blood Pressure?

Ans: Switching towards a healthy lifestyle, following the right diet, and practicing some physical activities are the most natural way to reduce high blood pressure.

Q: What Are The Benefits Of High Blood Pressure Foods To Avoid?

Ans: Avoiding high blood pressure foods help regulate blood pressure, reduce the risks of other chronic diseases, and also keeps you healthy.

Q: What Are The 5 Bad High Blood Pressure Foods To Avoid?

Ans: People suffering from high blood pressure should remove red meat, alcohol, salty, sugary, and processed food from your list.

Fun Fact

Do you know? Now you can lose weight by eating your favorite pizza, unbelievable na! But, yes it’s true in Fitelo’s customized weight loss diet plans you can have many cheat meal options that you can have in between your weight loss diet plan. So, now you can grab your favorite pizza to lose weight because it’s in your meal plan.

Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.

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