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High blood pressure

High blood pressure referred to as Hbp occurs when the long-term force of the blood against your artery walls is high enough to eventually cause health problems like, heart-attack, stroke, kidney disease and atherosclerosis.


Ideal blood pressure is considered to be 120/80 mmhg.

High blood pressure is considered to be 140/90 mmhg or higher.

Low blood pressure is considered to be 90/60 mmhg or lower.


  • Smoking
  • Being overweight or obese
  • Lack of physical activity
  • Too much salt in the diet
  • Too much alcohol consumption
  • Stress
  • Older age
  • Genetics
  • Family history of high blood pressure
  • Chronic kidney disease
  • Adrenal and thyroid disorders
  • Sleep apnea
  • Birth control pills(Estrogen)
  • Pregnancy

Hypertension is greatly influenced by diet and lifestyle.

Foods and drinks to avoid with high blood pressure

  • Salt
  • Tomato products
  • Package foods
  • Sugar
  • Canned soup
  • Red meat
  • Unhealthy snacks
  • Soft drinks
  • Pastries (cakes, doughnuts, cookies etc.)
  • Sauces (ketchup)
  • Cured meats (ham, beacon and deli meats)
  • Pickled foods ( kimchi, sauerkraut)
  • Canned foods
  • Processed meats
  • Coffee ( caffeine containing beverages)
  • Frozen meals( pizzas and chicken strips)
  • Candy
  • Alcohol
  • Cheese (except grilled cheese)
  • Chicken skin
  • Full fat dairy
  • Butter


High blood pressure diet: Prevent hypertension symptoms with breakfast  fruit |

Eat a diet rich in whole grains, fruits, vegetables, low fat diary products (lean protein), legumes, potassium and magnesium.

  • Banana
  • Apple
  • Whole grains( wheat bread, brown rice, quinoa and barley)
  • Low-fat yogurt
  • Fish
  • Nuts( walnuts and cashew nuts)
  • legumes (beans and lentils)
  • Olive oil
  • Spices( varieties of spices and seasonings can help reduce salt intake)
  • Lean chicken
  • Leafy greens (spinach and kale)
  • Beets( beetroots)
  • Pomegranate
  • Berries
  • Garlic
  • Ginger
  • Hibiscus tea

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