High Blood Pressure Diet Menu: Sample Menus And Tips For Beginners

High blood pressure is a common health concern  globally. If it is left untreated, it may increase your risk of other conditions such as stroke and heart disease. However, there’s good news. There are ways you may be able to lower your blood pressure without using medication, or together with medication for an added benefit. One of them involves good nutrition. Here, we will discuss the foods you should eat to lower your blood pressure. Also provided are recipe ideas you can include in a high blood pressure diet menu.  

What Is High Blood Pressure?

Your heart pumps blood around your body and as the blood travels throughout your body, it delivers oxygen to various body organs. Unfortunately, there are sometimes conditions that make it harder for the heart to pump blood. For example, when your arteries become too narrow.

This leads to high blood pressure, which, if not treated, can lead to several life-threatening health problems. Typically, there are two sides to a blood pressure measurement. These are systolic pressure and diastolic pressure.

Systolic pressure is the top number on a blood pressure reading and signifies the blood pressure when your heart contracts (8). Diastolic pressure is the lower number that represents the blood pressure when your heart rests between beats.

The normal blood pressure reading is less than 120/80 mm Hg. Here, systolic pressure is 120 mm Hg and diastolic pressure is 80 mm Hg (8).

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Diet and High Blood Pressure

Studies have shown that dietary modifications are one lifestyle modification strategy that can prevent hypertension (4). Substantial evidence has shown that several dietary changes that could prevent hypertension or lower blood pressure include:

• Following a DASH diet or a Mediterranean diet
• Consuming less saturated fat and total fat
• Consuming more potassium-rich foods
• Limiting the amount of sodium in your diet
• Limiting alcohol consumption
• Losing weight if you’re overweight or obese

In addition, other proposed dietary changes may help lower blood pressure and prevent hypertension, such as consuming more magnesium and fiber. Experts state that the current evidence is limited, but magnesium plays a role in the regulation of blood pressure . (4). Studies have also shown that a high fiber intake diet lowers blood pressure and improves heart health.

Read more: Clean Eating Challenge: A Simple Guide To Kickstart Your Journey

Food to Lower Blood Pressure

Research has shown that consuming certain foods can help manage blood pressure. Scientific evidence shows that the following foods can help reduce high blood pressure (5):

• Berries

Strawberries and blueberries contain antioxidants called anthocyanins, which may reduce the risk of high blood pressure. There are numerous ways to enjoy these berries, including adding them to oatmeal or smoothies.

• Bananas

Bananas are rich in potassium, which can help reduce hypertension by reducing sodium effects and tension in the walls of blood vessels (4).

• Beets

Evidence shows that beets have high inorganic nitrate levels, which can help reduce high blood pressure by causing vasodilation and making the blood vessels relax. You can use beets in juice or eat them whole in salads or as a side dish, all of which can help reduce blood pressure.

• Kiwis

Kiwis are rich in vitamin C, which was found in a meta-analysis of several studies to significantly improve blood pressure in individuals who were supplemented with an average dose of at least 200 mg of the vitamin daily for an average of eight weeks. You can consume kiwis as snacks or add them to smoothies.

• Watermelons

Watermelon contains an amino acid called citrulline, which may help manage high blood pressure. It helps the body produce nitric acid, which can relax blood vessels and encourage flexibility in the blood vessels. As a consequence, blood may flow easier, lowering blood pressure (9).

• Leafy Green Vegetables

Leafy green vegetables such as kale and collard greens contain nitrates that may help manage blood pressure. Researchers have suggested that a diet with more nitrate-rich vegetables may help reduce hypertension. 

• Garlic

Garlic has natural antifungal and antibiotic properties. It contains allicin, an ingredient that has been linked to numerous health benefits. It is believed to increase nitric oxide production in the body, dilating and relaxing blood vessels and reducing blood pressure. Some studies have found garlic to be effective for reducing blood pressure in individuals with hypertension.

• Oats

Oats contain beta-glucan, a type of soluble fiber that has been linked to reduced systolic and diastolic blood pressure.

• Lentils and Other Pulses

Lentils and other legumes are a staple in most households due to their high nutritional value. They are mainly loved due to their high protein and fiber contents. One recent study found that a diet rich in beans, lentils, and other legumes such as peas, beans, and chickpeas helped reduce cholesterol and blood pressure levels, with lentils in particular having an impact on blood pressure.

• Pistachios

Pistachios are among the healthiest nuts in the world. They contain a compound that is believed to reduce tightness in the blood vessels that then reduces blood pressure, particularly during times of stress. In addition, these nuts are versatile and can be consumed plain, in salads, or blended into pestos.

• Natural Yogurt

Evidence shows that natural yogurt can reduce the risk of hypertension in women (5). One study found that participants who consumed a high-dairy intake diet, especially in the form of yogurt, had a lower risk of being diagnosed with hypertension. It’s best to consume unsweetened yogurts such as Greek and natural yogurt.

Hypertension/High Blood Pressure Diet Menu

Most studies have suggested that the best diet for high blood pressure is the DASH diet. This stands for Dietary Approaches to Stop Hypertension and is a healthy eating plan that includes foods rich in potassium, calcium, and magnesium (3). These foods include leafy green vegetables, fruits, healthy fats, lean proteins, beans, and whole grains (3).

This diet also includes low-fat dairy products, poultry, fish, and nuts, but limits the consumption of saturated fats such as red and processed meats and full-fat dairy products (3). Finally, it’s worth noting that the DASH diet provides daily and weekly nutritional goals.

These goals restrict you to a specific number of servings depending on your calorie needs. Below is an overview of the recommended servings from each food group for an individual following a 2,000-calorie-a-day DASH diet (3):

Vegetables – 4 to 5 servings daily

An example of one serving of vegetables can include 1 cup raw leafy green vegetables, 1/2 cup cut-up raw or cooked vegetables, or 1/2 cup vegetable juice.

Lean Meats, Poultry, and Fish – six 1-ounce servings or fewer daily

One serving of these foods is equivalent to 1 ounce of cooked meat, fish, or poultry, or 1 egg.

Fruits – 4 to 5 servings a day

A serving example includes one medium fruit, 1/2 cup fresh, canned or frozen fruit, or 1/2 cup fruit juice (3).

Grains – 6 to 8 servings a day

A one-serving example includes 1 ounce of dry cereal, one slice of bread, or 1/2 cup cooked cereal, rice, or pasta.

Nuts, Seeds, and Legumes – 4 to 5 servings weekly

One serving includes 1/3 cup of nuts, 2 tablespoons of seeds, 2 tablespoons of peanut butter, or 1/2 cup of cooked legumes (peas dried or beans) (3).

Fat-Free or Low-Fat Dairy Products – 2 to 3 servings a day

An example of one serving from these food groups can contain 1 cup milk or yogurt or 1 1/2 ounces of cheese.

Fats and Oils – 2 to 3 servings daily

One serving can include 1 teaspoon of vegetable oil, 1 teaspoon of soft margarine, 1 tablespoon of mayonnaise, or 2 tablespoons of salad dressing (3).

Sweets and Added Sugars – 5 servings or less a week

One serving is equivalent to 1 tablespoon of sugar, jam, or jelly, 1/2 cup of sorbet, or 1 cup of lemonade.

It’s best to talk to your nutritionist to better understand the servings that match your daily calorie needs. That being said, here are a few DASH diet recipes to consider for individuals with hypertension:

Recipe 1 (Breakfast): Crunchy Oat Clusters with Peach and Yogurt (2)

The following breakfast recipe is loaded with nutritious ingredients that elevate the traditional oats recipe. The clusters with peach and yogurt pair beautifully with oats, which makes this dish an ultimate breakfast dish. The recipe is as follows (2):

Ingredients (2):

• 50g (about 7) soft ready-to-eat dried apricots (Crazy Jack organic are ideal as they are sulfur-free)
• 200 g porridge oats
• 3 large eggs, whites only
• ½ tbsp. rapeseed oil
• 25 g flaked almonds
• 1 tbsp. cinnamon
• 25 g desiccated coconut
• 1 tbsp. vanilla extract
• 25 g pumpkin seeds
• 3 x 120 g pots bio yogurt
• 3 peaches, to serve

Preparation (2):

1. Heat the oven to 180C/160C fan/gas 4 and line a large baking tray with baking parchment.
2. Add the apricots, oil, and egg whites to a bowl, then blitz with a hand blender until smooth. Stir in the vanilla, oats, and cinnamon, then fold through the almonds, desiccated coconut, and pumpkin seeds.
3. Pinch clusters of the mixture to create texture in the granola, then scatter over the baking tray in a single layer. Bake for 15 minutes, then toss (turn the larger pieces) and bake for 10 minutes until golden and crunchy.
4. Cool the granola on the tray, then pack it into a large airtight container or jar. If you follow the Healthy Diet Plan from BBC Good Food, serve two portions over three days. Make sure to fill the base of each bowl with yogurt topping with a sliced half peach.

Nutrition (2):

• Calories – 298
• Total fat – 12 g
• Carbs – 30 g
• Fiber – 7 g
• Protein – 14 g

Recipe 2: Pasta with Pumpkin Sauce (7)

This pasta recipe is easy to make due to the convenience of the ingredients it utilizes. The addition of parmesan cheese and parsley flakes brightens up the look and flavors of this simple dish, making it a convenient lunch dish. For more details about the recipe, check it out from Mayo Clinic (7).

Ingredients (7)

• 2 cups whole-wheat bow-tie pasta
• 8 ounces fresh mushrooms, sliced
• 1 can (15 ounces) pumpkin
• 1 medium onion, chopped
• 1 cup low-sodium chicken or vegetable broth
• 2 tsp. olive oil
• 4 cloves garlic, minced
• 1/4 cup grated parmesan cheese
• 1/2 tsp. rubbed sage
• 1/4 tsp. ground black pepper
• 1/8 tsp. salt
• 1 tbsp. dried parsley flakes (or 3 tbsp. chopped fresh parsley)

Preparation (7)

1. Start by cooking the pasta according to the package instructions.
2. Place a large skillet over medium heat. Add the onion, olive oil, garlic, and mushrooms and cook for 10 minutes or until the onions are soft.
3. Add the pumpkin, broth, salt, sage, and pepper. Reduce the heat and simmer for approximately 8 minutes.
4. Drain and add to the pumpkin sauce when the pasta is finished cooking. Stir to combine.
5. Sprinkle the parmesan cheese and parsley over the dish before serving.

Nutrition (7)

• Calories – 197
• Total fat – 5 g
• Carbs – 29 g
• Fiber – 5 g
• Protein – 9 g

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Recipe 3: Mexican-Style Bean Soup with Shredded Chicken and Lime (6)

Black beans, lime, and red pepper come together magically in this healthy shredded chicken recipe. You can try out this recipe when you have leftover chicken breast and are craving healthy soup. The recipe was obtained from BBC Good Food and is as follows (6):

Ingredients (6)

• 2 tsp. rapeseed oil
• 400 g can black beans
• 1 large onion, finely chopped
• 1 cooked skinless chicken breast, about 125 g, shredded
• 1 red pepper, cut into chunks
• 400 g can chopped tomatoes
• 2 garlic cloves, chopped
• 2 tsp. mild chili powder
• A handful of chopped coriander
• 1 tsp. ground cumin
• 1 tsp. ground coriander
• 1 lime, juiced
• 1 tsp. vegetable bouillon powder
• ½ red chili, deseeded and finely chopped (optional)

Preparation (6)

1. Heat the oil in a medium pan, add the onion and pepper, and fry. Constantly stir this for 10 minutes. Add the spices and garlic, then add the tomatoes and beans with their liquid, half a can of water, and the bouillon powder. Simmer while covered for 15 minutes.
2. Add the chicken to a bowl with the lime juice, coriander, and a little chili, then toss well. Ladle the soup into two bowls, top with the chicken, and serve.

Nutrition (6)

• Calories – 378
• Total fat – 8 g
• Carbs – 36 g
• Fiber – 12 g
• Protein – 32 g

Read more: Real Food Vs. Processed Food: How Small Swaps Can Change Your Entire Diet

Recipe 4: Berries Marinated in Balsamic Vinegar (1)

You don’t need to be great at baking to prepare a delicious and healthy dessert. Simply close your night by celebrating with a healthy dessert made of fruits. Below is a recipe you can try from the Mayo Clinic (1):

Ingredients (1)

• 1/2 cup sliced strawberries
• 1/2 cup raspberries
• 1/2 cup blueberries
• 1/4 cup balsamic vinegar
• 2 tbsp. brown sugar
• 1 tsp. vanilla extract
• 2 shortbread biscuits

Preparation (1)

1. In a small bowl, whisk the brown sugar, balsamic vinegar, and vanilla.
2. Take another bowl and add the blueberries, strawberries, and raspberries. Pour the balsamic vinegar mixture over the berries. Allow to marinate for 10 to 15 minutes. Drain the marinade.
3. Refrigerate or serve immediately. To serve, divide the berries into 2 serving dishes. Place the shortbread biscuit on the side of each bowl.

Nutrition (1)

• Calories – 176
• Total fat – 4 g
• Carbs – 33 g
• Fiber – 4 g
• Protein – 2 g

The Bottom Line

High blood pressure is a potentially dangerous health condition that increases your risk of heart disease and stroke. Luckily, there are some things you can do to lower your blood pressure naturally.

One of these is eating right – the DASH diet is specifically designed to help lower blood pressure. You can also consume specific foods that may help lower blood pressure, such as oats, berries, natural yogurt, leafy green vegetables, lentils, kiwis, bananas, and watermelons. These are the foods you need to include in a high blood pressure diet menu. It’s always best to talk to your doctor and dietitian before you make any major changes to your diet.