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Effective Foods For Combating Hypertension
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High blood pressure also known as hypertension is a very dangerous condition since it can lead to stroke, heart disease, heart attack, or even kidney failure. People often refer to hypertension as the silent killer since it does not offer any symptoms. Hypertension is quite simply a symptomless disease. This is why it is important that you check your blood pressure regularly. If you do find that the level of blood pressure is high, you can use several appropriate measures to reduce it.

People have used food for many years to improve their health because of the nutrients that they contain. The nutrients also help in the prevention of the onset of various health conditions and diseases including lowering the risk of getting hypertension. Similarly, those that are already hypertensive can still use food to normalize their blood pressure levels. 

Many foods are available to help in reducing the blood pressure levels as well as maintaining normal, healthy blood pressure levels in the body. A wonderful thing regarding using food to heal the body is the fact that food will not help you just deal with one condition. Rather, food will help you deal with multiple issues within your body simultaneously. This means that eating the health promoting foods results in benefits for the whole body.

Vegetables and fruits definitely top the list or feature among the top foods that provide superior health promoting benefits. Vegetables and fruits contain lots of minerals, vitamins, fiber, as well as antioxidants. All these nutrients help to improve health as well as aiding in the protection against chronic diseases.

You can never run short of fruits that include melons, citrus fruits, and many more to help you combat hypertension. However, the berries are considered as incredible nutritional superstars. Blueberries are fruits that have some of the highest levels of antioxidants. All over the world are numerous varieties of blueberries that grow.

"In the study, a collaboration between East Anglia and Harvard University, those with the highest amount of anthocyanins in their diets mostly from eating lots of blueberries and strawberries saw an 8 percent reduction in their risk for high blood pressure, compared with those who ate the least amount of anthocyanins."

- Live Science

Eight percent is already a big thing for us compared to a zero chances of preventing the silent killer (hypertension).

Blueberries help to reduce hypertension. They also help in reducing the levels of cholesterol, reducing the risk of diabetes, supporting eye health, improving motor skills, supporting urinary health, etc. Anthocyanin is a natural compound found in berries such as blueberries and it what is responsible for giving berries their color, as well as providing the numerous health benefits associated with berries. The other types of berries include blackberries, raspberries, and strawberries. 


Cruciferous vegetables also have a great ability to improve health. They provide numerous benefits to those that suffer from high blood pressure. Cruciferous vegetables contain sulfides that help in reducing hypertension as well as the formation of blood clots. Examples of cruciferous vegetables include Swiss chard, kale, cabbage, and broccoli.

You need to ensure that you choose a variety of vegetables and fruits as opposed to limiting yourself to just a few favorites so that you may enjoy the best results. USDA recommends that you need to consume at least five to nine different kinds of vegetables and fruits every single day. Consuming a wide variety would give you different nutrients that your body needs. In addition, you need to choose fresh vegetables and fruits whenever possible since they contain the highest amounts of nutrients. 

As a word of caution, it is important to consult your doctor first before attempting to include any new foods to your diet especially if you are on prescription medication for high blood pressure. The reason for this is the fact that some of these foods might interfere with the proper function of the prescription medication for hypertension.

In conclusion, as explained in this blog, it is quite easy to use foods to combat hypertension. The advantages of using food are that it is readily available, cheap, and it offers numerous health benefits for the whole body.


1. Rettner, R. (January 18, 2011) Blueberries May Lower Chance of High Blood Pressure. Retrieved on December 19, 2014 from http://www.livescience.com/10425-blueberries-chance-high-blood-pressure.html

2. USDA (June 3, 2013) U.S. Fruit and Vegetable Consumption: Who, What, Where and How Much. Retrieved on December 19, 2014 from http://www.ers.usda.gov/publications/aib-agricultural-information-bulletin/aib792-2.aspx

3. Griffone (September 24, 2012) Wild blueberries - Bleuets sauvages [photograph] Retrieved on February 11, 2015 from http://www.griffone.com

4. Dulex, N. (July 28, 2004) Swiss chard 2 [photograph] Retrieved on February 11, 2015 from http://www.freeimages.com/photo/167567

Disclaimer: All the information here is not intended to replace a dietitian or doctor's advice. 

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