Common Symptoms
- Often called 'silent killer'—usually no symptoms
- Headaches in severe cases
- Vision changes
Dietary Approach
The DASH diet emphasizes fruits, vegetables, whole grains, and low-fat dairy while limiting sodium, saturated fat, and added sugars. It can reduce systolic BP by 8-14 mmHg.
Key Strategies
- Reduce sodium to 1500-2300mg daily
- Eat 4-5 servings each of fruits and vegetables daily
- Choose potassium-rich foods to counteract sodium
- Limit alcohol to 1 drink/day women, 2/day men
- Include low-fat dairy for calcium
Essential Nutrients for High Blood Pressure
Potassium
criticalRole: counteracts-sodium
Daily Target: 4700mg
Magnesium
highRole: relaxes-blood-vessels
Daily Target: 400-420mg
Calcium
mediumRole: regulates-blood-pressure
Nitrates
mediumRole: vasodilation
Top Foods for High Blood Pressure
These foods are particularly beneficial for managing High Blood Pressure:
Açaí (Frozen)
fruits
Key nutrients: potassium, magnesium, calcium
Almonds
nuts-seeds
Key nutrients: potassium, magnesium, calcium
Anchovies (Canned in Oil)
proteins
Key nutrients: potassium, magnesium, calcium
Artichokes (Globe)
vegetables
Key nutrients: potassium, magnesium, calcium
Asparagus (Cooked)
vegetables
Key nutrients: potassium, magnesium, calcium
Avocado
fruits
Key nutrients: potassium, magnesium, calcium
Banana
fruits
Key nutrients: potassium, magnesium, calcium
Beets (Beetroot)
vegetables
Key nutrients: potassium, magnesium, calcium
Black Beans (Cooked)
legumes
Key nutrients: potassium, magnesium, calcium
Black Sesame Seeds
nuts-seeds
Key nutrients: potassium, magnesium, calcium
Blueberries
fruits
Key nutrients: potassium, magnesium, calcium
Broccoli
vegetables
Key nutrients: potassium, magnesium, calcium
🩺 High Blood Pressure Management for Specific Groups
These groups have higher risk or unique considerations for High Blood Pressure:
Track Your Nutrition for High Blood Pressure
Use Nutrivio to monitor your diet, track symptoms, and get personalized recommendations for managing High Blood Pressure.
