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Nutritional Aid in Fighting High Blood Pressure

Updated on December 6, 2013

High blood pressure

Hypertension is basically the pressure exerted by our blood against our arteries as a result of the heart pumping blood through our veins. High blood pressure or hypertension is a common silent killer disease that has no age limit. It afflicts the young who are still in elementary school, middle age workers, and even senior citizens.

The American Heart Association and the U.S Department of Health Human Services reveal that one third of all Americans suffer from hypertension. This statistic is also evident in the rest of the world. The ailment has been blamed for the many deaths that occur annually and has a direct link to coronary heart disease or heart failure and even kidney problems. When left to run high, high blood pressure can cause a lot of damage to vital body organs.

There is therefore an urgent need to treat and finally lower our high blood pressure.

Collage of healthy foods

Foods that fight High Blood Pressure
Foods that fight High Blood Pressure

Diagnosis and control

High blood pressure has no symptoms. This is why it afflicts many people who may not even be aware of its presence in their bodies. It encroaches upon victims silently, hence the term “silent killer”. Its onset is usually marked with headaches, palpitations and in some cases, blurred vision. There are times when even stress can bring about high blood pressure. When the doctor checks your blood pressure, the reading is usually given as a ratio (systolic to diastolic ratio).

Anybody whose systolic to diastolic ratio falls above 120/80mmHg (millimeter of mercury which is the standard measure for hypertension) is considered to be suffering from high blood pressure. The lowering of hypertension helps in reducing its negative effects or damage it is likely to cause in our bodies. Although medical care is highly advocated, hypertension is mainly controlled by maintaining a life style that promotes good health. This implies that the keeping of a strict diet geared towards maintaining a particular level of nutrition with regards to our in-take of foods is necessary.

YouTube video on high blood pressure-Tips and Treatment

Foods that fight High Blood Pressure

Doctors recommend that patients of high blood pressure maintain a low fat diet of dairy products (milk and margarine) that are rich in vitamin D. Avoid butter. Leafy green vegetables, sardines and pilchards are essential in the provision of calcium which is good for lowering high blood pressure when taken in adequate supplies.

A reasonably high in-take of foods that contain potassium is also recommended due to its ability to reduce high blood pressure and strokes. Such food should include; tomato sauce from ripe tomatoes, avocados, bananas, dried apricots and potatoes.

Patients of high blood pressure are also advised to consume foods that have a lot of vitamin C, basically an antioxidant which has been proven to aid in the building of new body cells while repairing damaged cells. It also helps the body in the absorption of iron, defends the body against heart disease and high blood pressure. Recommended foods that provide vitamin C include guavas, red and green pepper, citrus fruits, pawpaw, grapefruit, strawberries, melons, potatoes, cabbage and broccoli.

Research has also proved that some phytochemicals which are non-nutrient compounds that are derived from foods do help in boosting immunity and also fight against heart diseases and high blood pressure. Phytochemicals that combat high blood pressure mainly come from garlic, onions, leeks and celery.

A diet that is rich in omega-3 fatty acids is highly recommended the greatest source of these fatty acids is soya bean oil. This is followed by dried walnuts, fresh salmon, mackerel, baked kipper, shellfish and most canned or grilled fish.

High blood pressure can be successfully controlled to enable everybody to live a long healthy life.

YouTube video on effects of high blood pressure on your body


Submit a Comment

  • Anjili profile imageAUTHOR


    5 years ago from planet earth, a humanoid

    Hi swamy,

    Skinless chicken is recommended by doctors as a good source of protein for health watchers and selenium, an antioxidant that helps in detoxifying toxic metals. On the other hand, almonds are a good source of fibre and vitamin E, which is also an antioxidant which helps prevent heart diseases. Thanks for visiting.

  • profile image


    5 years ago

    Is chicken n almond good for high blood pressure

  • Anjili profile imageAUTHOR


    6 years ago from planet earth, a humanoid

    Hi thumbi7,

    I totally agree with you. Garlic greatly enhances our immune system thereby preventing a host of ailments. We would be better off consuming copious amounts of garlic and other relatives of the onion family.

    It was nice having you around. Please do come again. Take care

  • thumbi7 profile image

    JR Krishna 

    6 years ago from India

    There are many scientific studies on garlic reducing blood pressure.

    Most of the recent publications emphasise the intake of different coloured vegetables and fruits to prevent all lifestyle related diseases including cancer.

    Thanks for SHARING:)

  • Anjili profile imageAUTHOR


    7 years ago from planet earth, a humanoid

    Hi neakin and pamela99. Its nice to hear from you once again. I highly value your comments as the impetus that shoves me on. You are most welcome

  • Pamela99 profile image

    Pamela Oglesby 

    7 years ago from Sunny Florida

    Excellent advice as high blood pressure is the silent killer. I found your hub very informative. Great advice.

  • neakin profile image


    7 years ago

    Love your Hubs! Thanks for the advice! Look forward to reading many more!

  • Anjili profile imageAUTHOR


    7 years ago from planet earth, a humanoid

    Hi moneymakingmom,

    You are right. These two killers are silently wreaking havoc in our communities today. I believe we ought to be more alert to the danger they pose in our families. Thanks for passing by and you are most welcome

  • moneymakingmom profile image

    Beverly Johnson 

    7 years ago

    Good advice. Blood pressure and diabetes are both silent killers.


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