30 Days of High Blood Pressure Diet Recipes Worth Trying (2024)

High blood pressure is a serious health condition that can lead to scary health problems such as heart attack and stroke. On the positive side of things, you can lower your blood pressure with lifestyle changes such as switching up your diet. High blood pressure diet recipes will make you healthier, lowering your blood pressure, blood sugar and bad cholesterol. Here are 30 days of recipes that are definitely worth trying!

What is High Blood Pressure?

High blood pressure (also known as hypertension) is a condition that occurs when the blood pressure in your arteries is elevated and your heart has to work overtime to pump blood through the blood vessels. The long-term force of the blood against your artery walls becomes high enough that it can lead to major health problems, most notably heart disease and stroke.

What Causes High Blood Pressure?

High blood pressure can be the result of a number of different factors. Some people are genetically predisposed to high blood pressure, having genetic abnormalities inherited from their parents or grandparents. Unhealthy lifestyle choices can also lead to high blood pressure. Things like smoking, lack of physical activity, being overweight and poor diet can all result in high blood pressure.

What is the High Blood Pressure Diet?

The high blood pressure diet is known as the DASH Diet – Dietary Approaches to Stop Hypertension. It’s an approach to healthy eating designed to treat or prevent high blood pressure. It encourages the reduction of sodium, and the intake of foods that are rich in nutrients such as calcium, potassium and magnesium. It emphasizes fruits, vegetables and low-fat dairy products, as well as moderate amounts of whole grains, fish, poultry and nuts.

Does the High Blood Pressure Diet Work?

The high blood pressure diet works wonderfully! Eating lots of whole grains, fruits and vegetables and reducing your sodium will help your body get back to optimal health. Following the high blood pressure diet is one of the best lifestyle changes you can make. It will help you lose weight, eat better and feel good all around!

120 High Blood Pressure Recipes You’ll Love

30 High Blood Pressure Recipes for Breakfast

1. Nuts, Berries and Oats | Protein Recipes
2. Date Pancakes | Tarladalal
3. Basil Superfood Smoothie | My Nutrition Adviser
4. Breakfast Sweet Potatoes | Taste of Home
5. Spinach and Feta Oatmeal Bowl | Very Well Fit
6. Green Protein Pancakes | Joyfully Balanced
7. Blueberry Heartcakes | Strength and Sunshine
8. Scrambled Eggs with Oats | Oats Everyday
9. Overnight Oats with Chia and Blueberries | Greedy Gourmet
10. Berry Tart | Sweet Spot Nutrition
11. Healthy Banana Pancakes | Spiro Collective
12. Oatmeal with Peanut Butter, Bananas and Berries | Vintage Vegan
13. Oatmeal Banana Cookies | Garden Fresh Foodie
14. Mediterranean Egg Bites | Meals with Maggie
15. Pineapple Smoothie with Kale | Simple Green Smoothies
16. Ginger-Apple Yogurt | Eating Well
17. High Protein Blueberry Kale Smoothie | The Lemon Bowl
18. Breakfast Tofu Scramble | PCRM
19. Healthy Blueberry Muffins | Irish Twin’s Momma
20. Tomato, Onion and Herb Omelet | Lori Zanini
21. Simple Overnight Oats | Intentionally Eat
22. Asparagus Omelet | Epicurious
23. Strawberry Chocolate Smoothie | Eating Well
24. Grilled Banana Split Breakfast Bowl | Live Strong
25. Carrot Ginger Turmeric Smoothie | Minimalist Baker
26. Muesli Scones | Elana’s Pantry
27. Pumpkin Granola Yogurt Parfait | Nutrition in the Kitch
28. Southwest Tofu Scramble | Minimalist Baker
29. Spinach, Mushroom and Feta Cheese Scramble | Eating Well
30. Kale and Blueberry Breakfast Smoothie | Recipe Diaries

30 High Blood Pressure Recipes for Lunch

1. Roasted Tomato Basil Soup | Food Network
2. Greek Salad | Superfoods Today
3. Garlicky Shrimp and Spinach | Eating Well
4. Spicy bean Chilli | Live Strong
5. Paleo Taco Salad | Migraine Relief Recipes
6. Salmon and Edamame Cakes | Shape
7. Lime Chicken Tacos | Dash Diet Phase 2
8. Mediterranean Quinoa Bowls with Roasted Red Pepper Sauce | Pinch of Yum
9. Chickpea Shawarma Salad | Minimalist Baker
10. Grilled Eggplant and Tomato Pasta | Eating Well
11. Greek Turkey Meatball Gyro | Joyful Healthy Eats
12. Rotisserie Chicken with Creamy Tarragon Dressing | Live Strong
13. Cleansing Tabbouleh Salad | The Glowing Fridge
14. Shrimp and Nectarine Salad | Taste of Home
15. Garden Tuna Sandwich | Shape
16. Southwestern Brown Rice Bowl | What’s Gaby Cooking
17. Roasted Tofu and Peanut Noodle Salad | Eating Well
18. Artichoke Pesto Pasta | Bites of Wellness
19. Keto Club Lettuce Wrap | The Best Keto Recipes
20. Lemon-Herbed Chicken with Avocado Salad | Pure Wow
21. Cucumber Caprese Salad | The Kitchn
22. Quinoa Veggie Collard Wraps | Simply Quinoa
23. Mediterranean Couscous with Tuna and Pepperoncini | Pure Wow
24. Zucchini Black Bean Tacos with Avocado Crema | Shape
25. The Ultimate Mediterranean Bowl | Minimalist Baker
26. Tofu and Peanut Salad | Eating Well
27. Heirloom Tomato and Cucumber Toast | Pure Wow
28. Skillet Cod with Lemon and Capers | Kitchn
29. Roasted Chickpea Gyros | Live, Eat, Learn
30. Chicken and Veggie Pesto Pasta | Kitchn

30 High Blood Pressure Recipes for Dinner

1. Chopped Salad with Salmon | Eating Well
2. Sesame Ginger Chicken with Cauliflower Rice | McCormick
3. Roasted Brussels Sprouts, Chicken and Potatoes | Shape
4. Fresh Tomato Pasta with Ricotta | Foodie Crush
5. Mediterranean Turkey Skillet | Taste of Home
6. Cabbage Lo Mein | Eating Well
7. Broiled Swordfish with Oven-Roasted Tomato Sauce | Better Homes and Gardens
8. Greek Style Burger | Hapa Nom Nom
9. Chickpea Stew with Eggplant and Millet | Pure Wow
10. Cauliflower Alfredo Butternut Squash Spirals | Green Giant
11. Crockpot Sesame Chicken | Show Me The Yummy
12. Thai Chicken Pasta Skillet | Taste of Home
13. Vegan Lasagna | Eating Well
14. Roasted Vegetable Farro Salad | Shape
15. Slow Cooker Mediterranean Chicken | Lady Behind the Curtain
16. Slow Cooker Honey Garlic Chicken and Veggies | Damn Delicious
17. Low Carb Lasagna | Well Plated
18. Mexican Bake | All Recipes
19. Veggie Quesadillas with Cilantro Yogurt Dip | The Dash Diet
20. Turkish Red Lentil Soup | Resperate
21. Quinoa and Vegetable Stew | The Best Dash Diet Recipes
22. Cinnamon Carrots and Chicken Sheet Pan Dinner | The Gracious Pantry
23. Easy Baked Fish | My Fitness Pal
24. Skinny Tilapia Lettuce Wraps | Pop Culture
25. Baked Halibut with Vegetables | The Mediterranean Dish
26. Keto Shrimp Zoodles | Cast Iron Keto
27. Lemon-Garlic Shrimp Orzo with Zucchini | Eating Well
28. Zucchini Pad Thai | Shape
29. Salmon Pita Sandwich | Eating Well
30. Lentil Sloppy Joes | Simply Quinoa

30 High Blood Pressure Snack Recipes

1. Beet Hummus | Casa Lago Tasting Room
2. Fresh Shrimp Spring Rolls | The Dash Diet
3. Mediterranean Hummus | Mother Thyme
4. Spinach Avocado Smoothie | Eating Well
5. Muesli Scones | Alana’s Pantry
6. Grilled Flatbread with Burrata Cheese | The Modern Proper
7. Baked Beet Chips | Foodie Crush
8. Healthy Grab-and-Go Snack Jars | The Butter
9. Roasted Pumpkin Seeds | A Pretty Life
10. Healthy Cookies | Just a Taste
11. Pineapple Nice Cream | Eating Well
12. Smoked Salmon and Avocado Summer Rolls | I am a Food Blog
13. Apple Chips | Well Plated
14. Clean Eating Devilled Eggs | Skinny Ms.
15. Cranberry Chia Snack Bars | Beaming Baker
16. Roasted Garlic Hummus | Cooking LSL
17. Peanut Butter Granola | Erin Lives Whole
18. Trail Mix 6 Ways | One Lovely Life
19. Baked Carrot Chips | A Spicy Perspective
20. Strawberry Oatmeal Bars | Well Plated
21. Lemon Poppyseed Energy Bites | Amy’ Healthy Baking
22. Spring Pea and Fava Bean Guacamole | What’s Cooking Good Looking
21. Blueberry Coconut Energy Bites | Two Peas and Their Pod
22. Strawberry Nice Cream | Eating Well
23. Healthy Lemon Bars | Ambitious Kitchen
24. Roasted Pepper and Eggplant Spread | Salt & Wind
25. Sweet Potato Bagel Chips | Unbound Wellness
26. Frozen Yogurt Berry Bites | Happiness is Homemade
27. Garlic Zucchini Chips | Frugal Living Mom
28. Healthy Chunky Granola | Beaming Baker
29. Sweet Potato Crackers | Merriment Design
30. Crispy Parmesan Chickpeas | A Dish of Daily Life

Filling your body with high pressure diet recipes is one of the best ways to lower your blood pressure and get your health back on track!

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30 Days of High Blood Pressure Diet Recipes Worth Trying (2024)

FAQs

What is the best diet for extremely high blood pressure? ›

Eating a low-fat diet that includes lots of fibre, such as wholegrain rice, bread and pasta, and plenty of fruit and vegetables also helps lower blood pressure. Aim to eat 5 portions of fruit and vegetables every day.

How long does it take to reverse high blood pressure with diet? ›

The diet higher in vegetables and fruit and the DASH diet both reduced blood pressure. The DASH diet had the greatest effect on blood pressure, lowering levels within two weeks of starting the plan.

What kind of pasta can you eat with high blood pressure? ›

Every kitchen cupboard needs: Wholegrain varieties of pasta, breakfast cereals and rice. Eating more wholegrains will help to lower your risk of heart disease, and they contain fibre which keeps you feeling full and aids digestion. Brown rice, wholewheat pasta and wholegrain cereals are good choices.

Can diet reverse high blood pressure? ›

Even a small reduction of sodium in the diet can improve heart health and reduce high blood pressure by about 5 to 6 mm Hg .

What is the number one fruit to lower blood pressure? ›

The top fruits for lowering blood pressure include bananas, apples, pears, apricots, grapes, raisins, kiwis, mangoes, watermelon, pomegranate, plums, prunes, avocado, cantaloupe, honeydew melon, tomatoes, citrus fruit, berries, and more.

What is the best drink in the morning for high blood pressure? ›

There are a range of drinks that may help lower a person's blood pressure in the morning. If a person with hypertension usually drinks coffee or sugary juice in the morning, it may be beneficial for them to swap it for beetroot juice, unsalted tomato juice, green tea, or unsweetened pomegranate juice.

What is the 60 second trick to lower blood pressure? ›

A 60-second trick to lower blood pressure immediately is to take a deep breath and try to relax. Stress and anxiety can raise your blood pressure, so taking a moment to calm down can help lower it. Learn breath exercises that slow your heart rate and promote relaxation. Drink some water.

What is the best exercise for lowering blood pressure? ›

Aerobic exercise involves moving the largest muscles of your body in a rhythmic, repetitive pattern — think brisk walking, running, cycling, and swimming. It's long been considered the best type of activity to lower blood pressure. But growing evidence shows that strength training can also reduce blood pressure.

Do bananas lower blood pressure? ›

Bananas are a nutritious and tasty option for helping lower blood pressure. Loaded with essential nutrients like potassium, fiber and vitamin C, bananas offer several benefits for cardiovascular health. Their potassium content counterbalances sodium intake, promoting blood vessel relaxation.

Can I eat pizza with high blood pressure? ›

Pizza is another one of those “bad foods for high blood pressure,” as they are usually high in sodium, saturated fat, and sugar. The combination of the pizza dough and the toppings usually make for a fatty, sugary, and salty co*cktail that can potentially lead to hypertension.

Is peanut butter good for high blood pressure? ›

One of the main fats in peanut butter is oleic acid. When substituted for other fats in your diet, oleic acid helps maintain good cholesterol, blood sugar, and blood pressure. Managing these levels in your body can lower the risk of heart disease. Peanut butter also contains omega-6 fatty acid.

Can I eat white potatoes with high blood pressure? ›

According to Macrobiotic nutritionists and health practitioner Shilpa Arora says, "high potassium food items should be encouraged for high BP. Potatoes, beets, carrots, oranges and bananas are excellent food choices." Potassium negates ill effects of sodium, by eliminating sodium through your urine.

What brings your blood pressure back to normal? ›

Losing 5 percent to 10 percent of your body weight, reducing sodium, improving your diet and exercising regularly will usually result in a lowering of your blood pressure. If your blood pressure is higher, your doctor will still recommend these changes along with blood pressure medications.”

What foods restore blood pressure? ›

Eat Salty Foods

Foods with high salt content can elevate your blood pressure. Good sources of salt include olives, cottage cheese, and canned soup or tuna. You can also add table salt or sea salt to your meals, depending on your preference.

What foods bring high blood pressure down? ›

Fruit and vegetables

However, you can also find nitrates in other fruits and vegetables too including spinach, celery, kale, bananas and strawberries. As well as nitrates, all fruit and vegetables provide us with potassium, which can also help lower blood pressure.

What is the quickest way to lower your blood pressure immediately? ›

How to lower your blood pressure immediately without medication
  1. A 60-second trick to lower blood pressure immediately is to take a deep breath and try to relax. ...
  2. Drink some water. ...
  3. Try some mild physical activity. ...
  4. Eat some dark chocolate. ...
  5. Take a cold shower. ...
  6. Get some sun. ...
  7. Drink beetroot and apple juice.
Apr 1, 2024

How to bring down blood pressure quickly? ›

Tricks to Lower Blood Pressure Instantly
  1. Meditate or focus on deep breathing. Meditation and breathing exercises can help you relax, which slows your heart rate and lowers your blood pressure.
  2. Reduce your stress levels. ...
  3. Take a warm bath or shower.

What is bad to drink and eat if you have high blood pressure? ›

If you have high blood pressure, it's especially important to limit how much salt (maximum daily limit of 1,500 mg), alcohol, caffeine, and unhealthy fats you consume. Many products contain salt, but it isn't always easy to tell how much. Reading nutrition labels and ingredients can help you track your salt intake.

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