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Health Tips For People With High Blood Pressure

By Dr. Nikita Toshi +2 more

The best way to combat lifestyle diseases like diabetes, high blood pressure and obesity are almost always through lifestyle changes. Get more exercise and eat more foods that reduce the risk of heart disease and you will observe drastic improvements in your health.

List of foods high in cholesterol and bad fats to avoid

The general rule in this regard is to avoid foods that are high in saturated and trans fats as well as foods that are high in sodium (salt). In many cases, there is an overlap of foods that are high in saturated fat and cholesterol. Knowing what to eat and what to avoid can help you make healthy dietary choices.1

Here are some examples of foods that are bad for people with high blood pressure:


Processed foods (especially with hydrogenated oils)

Pastries, cakes

Deep-fried food (potato chips, french fries, samosas, bajji, boondi, etc.)

Certain cuts of pork, beef and mutton

Processed grains

Mayonnaise, ketchup

A few ways have been shown scientifically to reduce blood pressure. The first, and perhaps most important, is to stay physically active. Losing weight also can be important in a lot of different people. Limiting alcohol, reducing sodium intake, and increasing dietary potassium intake can all help.

Dr. M.G. Kartheeka, MBBS, MD

Monitoring salt intake is important for people with high blood pressure.

You should look to limit your salt intake to less than 1 teaspoon a day if you have high blood pressure.2 In order to make this easy, try the following steps.

Eat more food that does not need salt to taste good.

Eat more fresh fruits and vegetables.

Avoid salty snacks

Do not keep a salt shaker on your dining table.

Do not eat outside, especially at fast-food restaurants.

Use salt substitutes if you have salt restrictions like pepper, lemon, garlic, chilli, pudina, amchur powder, onion, ginger and kokum.

Alcohol and smoking – No no for high blood pressure

There is an overwhelming consensus that both alcohol and smoking are bad for you and your heart. Softer arteries are signs of a healthy heart. Normally, our arteries stiffen or grow less elastic as we grow older. Research indicates that regular smoking and alcohol consumption accelerates the rate at which our arteries stiffen. Alcohol accelerates arterial stiffness faster than smoking and as a combo, the effect is enhanced.3

Stiffer arteries increase the risks of cardiovascular disease and stroke. Reducing or quitting tobacco and alcohol can relieve some of the stiffness in your arteries, especially if you are starting to have complications due to it. Smoking also affects the lungs, which can cause the heart to work harder to oxygenate the blood for distribution.

How healthy your lungs are? Click here to find out

In a nutshell:

  • Carbohydrates, fats and proteins are all important macronutrients for our bodies. It is important that you get the right amount of each nutrient from good sources.
  • Processed foods and meat with saturated fats and trans fats should be avoided while you add more healthy foods to your diet.
  • Make a point to learn what ingredients you can use and what ingredients to avoid. 
  • Reading nutrition labels on products will help you know about the ingredients.
  • Consult a registered nutritionist for the right dietary advice based on your health.
  • Monitoring your BP and blood sugar regularly is important. Do not miss your medicines and follow-up appointments with the doctor.

Also Read: Can Dehydration Cause High Blood Pressure? A Research-Backed Examination

Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.


  1. https://pubmed.ncbi.nlm.nih.gov/22583051/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8619602/#:~:text=An%20interaction%20between%20alcohol%20and,hypertension%20may%20be%20considerably%20lowered
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8619602/#:~:text=An%20interaction%20between%20alcohol%20and,hypertension%20may%20be%20considerably%20lowered


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