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Recommended Foods for Hypertension

For individuals with high blood pressure, dietary adjustments can play an important role in supporting blood pressure control. Focus on foods rich in potassium, magnesium, and dietary fiber while keeping sodium intake low. These include leafy greens, low-sugar fruits, whole grains, legumes, nuts, and deep-sea fish. It's also important to limit salt, saturated fats, and added sugars, alongside regular exercise and blood pressure monitoring.

1. Vegetables and Fruits​

  • Leafy green vegetables (e.g., spinach, celery, crown daisy): Rich in potassium and magnesium, which help eliminate excess sodium and reduce vascular pressure.
  • Low-sugar fruits (e.g., bananas, apples, blueberries): Bananas are high in potassium, and apples contain pectin and flavonoids that support vascular elasticity. However, people with high blood sugar should consume in moderation.
  • Root vegetables (e.g., sweet potatoes, yams): High in dietary fiber, these can replace part of the staple food and assist in regulating blood pressure.

2. Whole Grains and Legumes​

  • Oats, brown rice, quinoa: Provide dietary fiber and B vitamins, which reduce cholesterol absorption and improve vascular health.
  • Red beans, black beans, chickpeas: High in plant protein and potassium, these are good substitutes for red meat and help reduce saturated fat intake.

3. Low-Fat Dairy and Quality Protein​

  • Skim milk, unsweetened yogurt: Rich in calcium and vitamin D, which support blood pressure regulation. Avoid sugary or full-fat dairy products.
  • Deep-sea fish (e.g., salmon, mackerel): Rich in Omega-3 fatty acids, which help reduce inflammation and protect cardiovascular health.
  • Soy products (e.g., tofu, soy milk): Low in fat and high in protein, suitable for replacing processed meats.

4. Healthy Fats and Nuts​

  • Walnuts, almonds, flaxseeds: Contain unsaturated fatty acids and plant sterols that improve blood lipid levels.
  • Olive oil, avocados: Good alternatives to animal fats, helping reduce saturated fat intake and lowering the risk of arteriosclerosis.

5. Foods to Strictly Limit​

  • High-sodium foods: Such as pickles, ham, and instant noodles. Daily salt intake should not exceed 5 grams (about the size of a beer bottle cap).
  • High-fat foods: Fatty meats, organ meats, and fried foods increase cardiovascular strain.
  • Alcohol and sugary drinks: Limit alcohol to no more than 15g per day (about 350ml of beer). Sugary drinks can lead to metabolic disorders.

6. Dietary Guidelines​

  • DASH Diet: Emphasizes vegetables, fruits, whole grains, and low-fat dairy, with moderate amounts of lean meats and fish. Proven effective in lowering blood pressure.
  • Reduce hidden sodium: Watch out for sodium in soy sauce, bouillon, and sauces. Use vinegar, lemon juice, and herbs for flavoring.
  • Drink more water: 1500–2000ml of water daily helps prevent blood thickening.

Additional Tips​

  • Maintain dietary changes consistently and pair with 150 minutes of moderate-intensity exercise per week (e.g., brisk walking, swimming).
  • If taking antihypertensive medications, follow your doctor’s instructions and do not discontinue use on your own.
  • If you have kidney issues, consult a doctor before consuming high-potassium foods (e.g., bananas, oranges).