What Foods to Eat for Hypertension: Menu for the Week

If you are wondering which drink lowers blood pressure, try drinking pomegranate juice, making sure to mix it with water in a 1:1 ratio.

A diet for hypertension is the main component for stabilizing high blood pressure and restoring the normal functioning of the cardiovascular system. People with hypertension are advised to exclude a whole list of unhealthy foods from their daily diet. Hypertensive patients are not recommended to eat sweets, sugar, animal fat, hot peppers, and alcoholic beverages. It is better to switch to a healthy diet that includes vegetables.

What not to eat with hypertension

The body feels heavy when a person eats certain foods. Therefore, if you have hypertension, it is better to remove them from your daily diet.

Canned foods

Hot peppers, canned foods, and smoked meats should be removed from your diet if you have hypertension. The same applies to canned pickles, tomatoes, horseradish, and mustard.


Salt should be especially excluded. Salt affects the taste of food, and in order to avoid some discomfort, it can be replaced with lemon juice or spices.

Fats of animal origin

Fats of animal origin in hypertension, such as lard, fatty meat, fish, butter, and dairy products (cream, ryazhenka, baked milk, cheeses, custards), should also be removed from your menu.

Foods with fast carbohydrates

Sweets and sugar, including puff pastry, cakes, buttercream cakes, cocoa, chocolate, and butter pastries, are also not recommended.

Alcoholic beverages, strong coffee, and tea

It is advised to exclude all types of alcoholic beverages, strong coffee, and tea. However, tea and coffee can be drunk if the drinks are in non-concentrated form.

What foods quickly lower blood pressure

A person with high blood pressure is recommended a diet that is low in fat and cholesterol. Foods should be rich in cereals, vegetables, and fruits. Animal fats should be replaced with vegetable fats. In cooking, it is advisable to give preference to boiling and baking.


This cabbage contains substances that help lower blood pressure. But those who have gastrointestinal problems should talk to their doctor before eating it to find out if they can eat broccoli.

Pomegranate juice

Pomegranate juice is considered to be very useful, it is recommended to drink it for the prevention of cardiovascular diseases. It is also considered useful in the fight against blood pressure. It is advised to eat half a pomegranate or half a glass of pomegranate juice diluted with water in a 1 to 1 ratio every day.


Delicious fish of the sturgeon family has omega-3 and fats that are not saturated with fatty acids. The fish should be fresh and baked in the oven, but not salty.

Low-fat dairy products

Dairy products should be low-fat. They are a key source of calcium and magnesium for the body. Low-fat cottage cheese and other fat-free dairy products are recommended.

Black beans

They contain a lot of magnesium. It dilates blood vessels and helps to normalize blood pressure.


Wheat, buckwheat, and barley porridge are recommended for hypertension.

Lean meat

Meat should be dietary and boiled – beef, turkey, chicken. You can eat rabbit and veal.

Diet for hypertension: menu for the week

When making a diet, do not forget about your taste preferences. There are many permitted foods, so you can assume options for various combinations. There is an approximate diet menu for hypertension for a week.


250 g of oatmeal that has been cooked in water. A salad of fresh apples and carrots is quite suitable for it. A snack is a little prune or grapefruit juice.


Vegetable soup with a piece of baked sea fish. Take a handful of walnuts for a snack.


Dinner should be light. For example, 150 grams of cottage cheese and a few crackers. You can add up to 200 grams of lean meat to your daily diet. This is chicken, beef, and turkey.

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Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

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