Eat These Plant Foods If You Have High Blood Pressure

Vegan Diet
Vegan Diet
Vegan Diet
Vegan Diet

One of the major risk factors of heart disease is high blood pressure or hypertension. The good thing is that it can be prevented by following a healthy lifestyle.

Even though medication can help in lowering your blood pressure, making lifestyle changes, such as dietary modifications and regular exercise can help maintain normal blood pressure and reduce the risk of heart disease.

Here are some of the plant foods you should include in your vegan meal if you have high blood pressure.

Swiss Chard

This leafy green vegetable is packed with several nutrients that can help in regulating your blood pressure, such as potassium and magnesium. You will get 17% and 30% of your daily requirement of potassium and magnesium respectively from just one cup of cooked swiss chards.

Citrus Fruits

Grapefruits, lemons, and oranges are some of the common citrus fruits that we consume. Many studies have shown that citrus fruits are very beneficial in lowering your blood pressure. The vitamins, minerals, and certain plant compounds present in citrus fruits are helpful in improving your heart health and lower the risk of heart disease.

Beans And Lentils

Both these plant-based foods contain a lot of nutrients, like fiber, potassium, and magnesium that can regulate your blood pressure. A recent study has shown that eating beans and lentils regularly can help in lowering your systolic blood pressure effectively.

Pumpkin Seeds

Pumpkin seeds may look small but they are packed with several heart-healthy nutrients. Pumpkin seeds contain arginine, which is an amino acid that helps in the production of nitric oxide in your body. Nitric oxide can relax your blood vessels and thereby lowers high blood pressure.


Amaranth is a whole grain that can help in lowering your blood pressure along with providing other health benefits. Recent studies have shown that a vegan diet rich in amaranth helps in lowering the risk of heart disease.


Many studies have proven that eating berries have a lot of health benefits. One of those benefits is reducing the risk factors of heart disease. This is because berries can lower blood pressure. Anthocyanins present in berries can help increase the levels of nitric oxide in your blood. This will help in reducing the production of molecules that may restrict the blood flow through the blood vessels and thereby reduces blood pressure.