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Best Healthy Food to Prevent Hypertension

Updated on August 10, 2018

Hypertension is one of the factor that indicated of heart disease. Hypertension can arise due aterosklerosis and the arterial tension, which can cause blood vessel stoppage. Tension on the arterial can be controlled by the balance of calcium, magnesium and potassium are also associated with the degree of natrium (salt). The clog in the flow of blood causes the heart to work extra strong for a number of pumping blood.

This will make the heart tired and if not immediately treated will cause damages in the main organs. This could increase the stroke risk, heart attack, and heart failure. Hypertension could prevent by medications and also by healthy diet.

Type of food that good to prevent hypertension :

1. Contain of Vitamine C
Many hypertension cases occurs to the person who is lack of vitamine C. Vitamine C could be found on mangoes, oranges, broccoli, mustard green, potatoes, and guava.

2. Source of Potassium
Food that contain high potassium is one of the best medicine for hypertension people. Inside the body, potassium's function  is to keep the balance of salt (natrium) and fluids and help to control the normal blood pressure. You will found it in : soya beans, green beans, celery, peanuts, spinach, and bananas.

Mozambique tilapia fish
Mozambique tilapia fish
Seer fish
Seer fish

3. Source of Calcium
Calcium is great to keep the normal blood pressure. Gain in age make our body hard to absorbs the calcium specially for the elders. So, elder people have to take calcium supplements to have enough calcium level. Foods that become source of calcium are : eels, anchovy, milk, Mozambique tilapia fish (my daughter loves this kind of fish very much), and red spinach.

4. Olive Oil
Olive oil is great for health because it has plenty of the monounsaturated fat level. It could help to decrease the blood pressure. It great for your heart health too.

5. Omega-3 Fat Acid
Food that cointain Omega-3 Fat Acid is kind of fish like anchovy, sardine, seer fish (or in my local language is tenggiri fish), and fish oil.

6. High Fiber Food
This is the type of food that definitely the best for every disease and to maintain healthy and good diet. High fiber food will neutralize the raise of blood fat level (cholesterol, trigliseride, LDL, and HDL). Example :Serealia, beans, chayote, corn, apple, and vegetables.

7. Celery
This plant has high potassium level. Great for high blood pressure. My granny used to have a glass of celery juice every day when her blood pressure is raise up. You may mix the celery with apple and a bit of lemon juice then blend them together.

8. Garlic and Onion
Those two are well known as very effective hypertension medication. It's an ancient recipe. Many people do not like the taste or smell of garlic and onion, but if you have hypertension, you should start to try them. Garlic and onion make the blood vessel muscles relaxing. Those onions have adenosine which help muscle to relax.

Food that you should avoid if you have hypertension :

1. Salt and natrium, like junk food that contain high salt and natrium.
2. High fat food
3. Alcohol, do not over consume it. It will increase the blood pressure.
4. Coffee, the caffeine in the coffee could increase the blood pressure specially if the person is in stress. You should not smoking either.


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    • profile image


      8 years ago

      Thanks for this article..its very useful for me..:)

    • febriedethan profile imageAUTHOR


      10 years ago from Indonesia

      Hi Solomon, fresh Seer fish and Mackerel are rich in Omega-3, but if you think it's necessary to consume Omega-3 capsules as food supplement, I think it's okay to combine both. Thank you for commenting.

    • profile image

      solomon (India) 

      10 years ago

      Nice hub. I have been trying to buy 1000mg Omega-3 capsules in India but after reading your information I think I'll buy fresh Seer Fish and Mackerel.

      By the way I worked in Jakarta for 6 months in 2007.

    • febriedethan profile imageAUTHOR


      10 years ago from Indonesia

      Hi susan, I hope you will totally free from the hypertension. Thank you for nice comment and have a wonderful Christmas this year.

      @Magno, you're welcome and have a great day!

    • profile image


      10 years ago

      Im very thankfull to those who share there idea for this kind diet regarding hypertension.

    • profile image


      10 years ago

      i walk 1 to 2 hours a day (5 days a week). I eat healthy foods (fish, fruits and vegetables, sometimes chicken), have an aversion about taking over-the-counter vitamins. im 52 & have a hypertension. i want to totally be free of high blood pressure. i was told to eat food with no salt at all. thanks for the very helpful info.

    • profile image

      Jun Flores 

      10 years ago

      Nowadays we are being fooled by Delicious foods rather than a Nutritious one,people are being tempted to choice the "d" than 'N" we must also consider what is the effect if we eat junk foods.

    • Evelyn Jacob profile image

      Evelyn Jacob 

      10 years ago

      wow.. very good info.

    • febriedethan profile imageAUTHOR


      10 years ago from Indonesia

      Michael, thank you and have a great day!

    • Michael Shane profile image

      Michael Shane 

      10 years ago from Gadsden, Alabama

      Great informative hub! I'll have to keep these in mind!

    • febriedethan profile imageAUTHOR


      11 years ago from Indonesia

      Sheryld30, yes banana is great for health. Thank you for visiting!

    • sheryld30 profile image


      11 years ago from California

      This is really awesome information. I did not know that bananas help to prevent hypertension. Thank you. :)

    • febriedethan profile imageAUTHOR


      11 years ago from Indonesia

      Hi annvans, thank's for reading my hub and your nice comment :)

      midnightbliss, thank's for stopping by. I'm glad if this hub could help you and I hope that your parents will getting well soon. god Bless You :)

    • midnightbliss profile image

      Haydee Anderson 

      11 years ago from Hermosa Beach

      both my parents have hypertention but still doesn't watch what they eat, anywya thanks for the information on what foods should be eaten and should be avoided, at least now I know.

    • profile image


      11 years ago

      This is really a great hub, thanks for the info on hypertension.


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