30 Days of High Blood Pressure Diet Recipes Worth Trying (2024)

High blood pressure is a serious health condition that can lead to scary health problems such as heart attack and stroke. On the positive side of things, you can lower your blood pressure with lifestyle changes such as switching up your diet. High blood pressure diet recipes will make you healthier, lowering your blood pressure, blood sugar and bad cholesterol. Here are 30 days of recipes that are definitely worth trying!

What is High Blood Pressure?

High blood pressure (also known as hypertension) is a condition that occurs when the blood pressure in your arteries is elevated and your heart has to work overtime to pump blood through the blood vessels. The long-term force of the blood against your artery walls becomes high enough that it can lead to major health problems, most notably heart disease and stroke.

What Causes High Blood Pressure?

High blood pressure can be the result of a number of different factors. Some people are genetically predisposed to high blood pressure, having genetic abnormalities inherited from their parents or grandparents. Unhealthy lifestyle choices can also lead to high blood pressure. Things like smoking, lack of physical activity, being overweight and poor diet can all result in high blood pressure.

What is the High Blood Pressure Diet?

The high blood pressure diet is known as the DASH Diet – Dietary Approaches to Stop Hypertension. It’s an approach to healthy eating designed to treat or prevent high blood pressure. It encourages the reduction of sodium, and the intake of foods that are rich in nutrients such as calcium, potassium and magnesium. It emphasizes fruits, vegetables and low-fat dairy products, as well as moderate amounts of whole grains, fish, poultry and nuts.

Does the High Blood Pressure Diet Work?

The high blood pressure diet works wonderfully! Eating lots of whole grains, fruits and vegetables and reducing your sodium will help your body get back to optimal health. Following the high blood pressure diet is one of the best lifestyle changes you can make. It will help you lose weight, eat better and feel good all around!

120 High Blood Pressure Recipes You’ll Love

30 High Blood Pressure Recipes for Breakfast

1. Nuts, Berries and Oats | Protein Recipes
2. Date Pancakes | Tarladalal
3. Basil Superfood Smoothie | My Nutrition Adviser
4. Breakfast Sweet Potatoes | Taste of Home
5. Spinach and Feta Oatmeal Bowl | Very Well Fit
6. Green Protein Pancakes | Joyfully Balanced
7. Blueberry Heartcakes | Strength and Sunshine
8. Scrambled Eggs with Oats | Oats Everyday
9. Overnight Oats with Chia and Blueberries | Greedy Gourmet
10. Berry Tart | Sweet Spot Nutrition
11. Healthy Banana Pancakes | Spiro Collective
12. Oatmeal with Peanut Butter, Bananas and Berries | Vintage Vegan
13. Oatmeal Banana Cookies | Garden Fresh Foodie
14. Mediterranean Egg Bites | Meals with Maggie
15. Pineapple Smoothie with Kale | Simple Green Smoothies
16. Ginger-Apple Yogurt | Eating Well
17. High Protein Blueberry Kale Smoothie | The Lemon Bowl
18. Breakfast Tofu Scramble | PCRM
19. Healthy Blueberry Muffins | Irish Twin’s Momma
20. Tomato, Onion and Herb Omelet | Lori Zanini
21. Simple Overnight Oats | Intentionally Eat
22. Asparagus Omelet | Epicurious
23. Strawberry Chocolate Smoothie | Eating Well
24. Grilled Banana Split Breakfast Bowl | Live Strong
25. Carrot Ginger Turmeric Smoothie | Minimalist Baker
26. Muesli Scones | Elana’s Pantry
27. Pumpkin Granola Yogurt Parfait | Nutrition in the Kitch
28. Southwest Tofu Scramble | Minimalist Baker
29. Spinach, Mushroom and Feta Cheese Scramble | Eating Well
30. Kale and Blueberry Breakfast Smoothie | Recipe Diaries

30 High Blood Pressure Recipes for Lunch

1. Roasted Tomato Basil Soup | Food Network
2. Greek Salad | Superfoods Today
3. Garlicky Shrimp and Spinach | Eating Well
4. Spicy bean Chilli | Live Strong
5. Paleo Taco Salad | Migraine Relief Recipes
6. Salmon and Edamame Cakes | Shape
7. Lime Chicken Tacos | Dash Diet Phase 2
8. Mediterranean Quinoa Bowls with Roasted Red Pepper Sauce | Pinch of Yum
9. Chickpea Shawarma Salad | Minimalist Baker
10. Grilled Eggplant and Tomato Pasta | Eating Well
11. Greek Turkey Meatball Gyro | Joyful Healthy Eats
12. Rotisserie Chicken with Creamy Tarragon Dressing | Live Strong
13. Cleansing Tabbouleh Salad | The Glowing Fridge
14. Shrimp and Nectarine Salad | Taste of Home
15. Garden Tuna Sandwich | Shape
16. Southwestern Brown Rice Bowl | What’s Gaby Cooking
17. Roasted Tofu and Peanut Noodle Salad | Eating Well
18. Artichoke Pesto Pasta | Bites of Wellness
19. Keto Club Lettuce Wrap | The Best Keto Recipes
20. Lemon-Herbed Chicken with Avocado Salad | Pure Wow
21. Cucumber Caprese Salad | The Kitchn
22. Quinoa Veggie Collard Wraps | Simply Quinoa
23. Mediterranean Couscous with Tuna and Pepperoncini | Pure Wow
24. Zucchini Black Bean Tacos with Avocado Crema | Shape
25. The Ultimate Mediterranean Bowl | Minimalist Baker
26. Tofu and Peanut Salad | Eating Well
27. Heirloom Tomato and Cucumber Toast | Pure Wow
28. Skillet Cod with Lemon and Capers | Kitchn
29. Roasted Chickpea Gyros | Live, Eat, Learn
30. Chicken and Veggie Pesto Pasta | Kitchn

30 High Blood Pressure Recipes for Dinner

1. Chopped Salad with Salmon | Eating Well
2. Sesame Ginger Chicken with Cauliflower Rice | McCormick
3. Roasted Brussels Sprouts, Chicken and Potatoes | Shape
4. Fresh Tomato Pasta with Ricotta | Foodie Crush
5. Mediterranean Turkey Skillet | Taste of Home
6. Cabbage Lo Mein | Eating Well
7. Broiled Swordfish with Oven-Roasted Tomato Sauce | Better Homes and Gardens
8. Greek Style Burger | Hapa Nom Nom
9. Chickpea Stew with Eggplant and Millet | Pure Wow
10. Cauliflower Alfredo Butternut Squash Spirals | Green Giant
11. Crockpot Sesame Chicken | Show Me The Yummy
12. Thai Chicken Pasta Skillet | Taste of Home
13. Vegan Lasagna | Eating Well
14. Roasted Vegetable Farro Salad | Shape
15. Slow Cooker Mediterranean Chicken | Lady Behind the Curtain
16. Slow Cooker Honey Garlic Chicken and Veggies | Damn Delicious
17. Low Carb Lasagna | Well Plated
18. Mexican Bake | All Recipes
19. Veggie Quesadillas with Cilantro Yogurt Dip | The Dash Diet
20. Turkish Red Lentil Soup | Resperate
21. Quinoa and Vegetable Stew | The Best Dash Diet Recipes
22. Cinnamon Carrots and Chicken Sheet Pan Dinner | The Gracious Pantry
23. Easy Baked Fish | My Fitness Pal
24. Skinny Tilapia Lettuce Wraps | Pop Culture
25. Baked Halibut with Vegetables | The Mediterranean Dish
26. Keto Shrimp Zoodles | Cast Iron Keto
27. Lemon-Garlic Shrimp Orzo with Zucchini | Eating Well
28. Zucchini Pad Thai | Shape
29. Salmon Pita Sandwich | Eating Well
30. Lentil Sloppy Joes | Simply Quinoa

30 High Blood Pressure Snack Recipes

1. Beet Hummus | Casa Lago Tasting Room
2. Fresh Shrimp Spring Rolls | The Dash Diet
3. Mediterranean Hummus | Mother Thyme
4. Spinach Avocado Smoothie | Eating Well
5. Muesli Scones | Alana’s Pantry
6. Grilled Flatbread with Burrata Cheese | The Modern Proper
7. Baked Beet Chips | Foodie Crush
8. Healthy Grab-and-Go Snack Jars | The Butter
9. Roasted Pumpkin Seeds | A Pretty Life
10. Healthy Cookies | Just a Taste
11. Pineapple Nice Cream | Eating Well
12. Smoked Salmon and Avocado Summer Rolls | I am a Food Blog
13. Apple Chips | Well Plated
14. Clean Eating Devilled Eggs | Skinny Ms.
15. Cranberry Chia Snack Bars | Beaming Baker
16. Roasted Garlic Hummus | Cooking LSL
17. Peanut Butter Granola | Erin Lives Whole
18. Trail Mix 6 Ways | One Lovely Life
19. Baked Carrot Chips | A Spicy Perspective
20. Strawberry Oatmeal Bars | Well Plated
21. Lemon Poppyseed Energy Bites | Amy’ Healthy Baking
22. Spring Pea and Fava Bean Guacamole | What’s Cooking Good Looking
21. Blueberry Coconut Energy Bites | Two Peas and Their Pod
22. Strawberry Nice Cream | Eating Well
23. Healthy Lemon Bars | Ambitious Kitchen
24. Roasted Pepper and Eggplant Spread | Salt & Wind
25. Sweet Potato Bagel Chips | Unbound Wellness
26. Frozen Yogurt Berry Bites | Happiness is Homemade
27. Garlic Zucchini Chips | Frugal Living Mom
28. Healthy Chunky Granola | Beaming Baker
29. Sweet Potato Crackers | Merriment Design
30. Crispy Parmesan Chickpeas | A Dish of Daily Life

Filling your body with high pressure diet recipes is one of the best ways to lower your blood pressure and get your health back on track!

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30 Days of High Blood Pressure Diet Recipes Worth Trying (2024)


What is the number one food that causes high blood pressure? ›

Foods high in salt or added sugars — such as soda and caffeinated drinks, baked goods, and many packaged foods — can contribute to high blood pressure. Limiting or replacing these foods in the diet can help people manage or lower their blood pressure.

What is the best diet for high blood pressure? ›

The DASH diet focuses on vegetables, fruits and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans and nuts. The diet limits foods that are high in salt, also called sodium. It also limits added sugar and saturated fat, such as in fatty meats and full-fat dairy products.

What is a good lunch for high blood pressure? ›

These recipes are low in salt and saturated fat but high in fruit, vegetables and fibre.
  • Portobello mushroom kedgeree. Ingredients, serves 4. ...
  • Baked eggs with spinach. Ingredients, serves 4. ...
  • Chunky chicken and sweetcorn chowder. ...
  • Butternut squash soup. ...
  • Indian chicken salad. ...
  • Veggie chilli. ...
  • Beef satay. ...
  • Chicken fajitas.

What foods raise your blood pressure quickly? ›

Salty foods can increase blood pressure. Try eating canned soup, smoked fish, cottage cheese, pickled items, and olives. Caffeine. Coffee and caffeinated tea may temporarily spike blood pressure by stimulating the cardiovascular system and boosting your heart rate.

What is the number 1 fruit to lower blood pressure? ›

The top fruits for lowering blood pressure include bananas, apples, pears, apricots, grapes, raisins, kiwis, mangoes, watermelon, pomegranate, plums, prunes, avocado, cantaloupe, honeydew melon, tomatoes, citrus fruit, berries, and more.

What are the 5 worst foods for blood pressure? ›

5 bad-news foods for blood pressure
  1. – Grapefruit juice. Grapefruit contains compounds that may interfere with how your body absorbs some drugs, including some blood pressure medicines. ...
  2. – Black licorice. ...
  3. Processed meats. ...
  4. – Sugary drinks. ...
  5. – Baked goods.
Jun 6, 2017

What is best morning drink for high blood pressure? ›

  1. Skim milk. Skim milk contains potassium, calcium, and magnesium — minerals that are known to help decrease blood pressure. ...
  2. Tomato juice. ...
  3. Beet juice. ...
  4. Hibiscus tea. ...
  5. Pomegranate juice. ...
  6. Grapefruit juice.
Feb 2, 2023

What are 3 foods to reduce blood pressure? ›

Fruits: Which Ones Lower Blood Pressure?
  • Apples. Whole apple consumption can improve risk factors for heart disease, such as cholesterol and inflammation. ...
  • Citrus Fruits. ...
  • Bananas. ...
  • Kiwi. ...
  • Blueberries. ...
  • Pomegranates.
Aug 24, 2023

Is tuna sandwich good for high blood pressure? ›

Tuna is a low-carb, high-protein food that can help regulate blood sugar levels and protect against diabetes. Its vitamin D has been linked to a lower risk of developing type 2 diabetes. If you're struggling with high blood pressure or bad cholesterol, tuna is the right solution!

What desserts can I eat with high blood pressure? ›

Dark Chocolate

Studies tout dark chocolate's ability to help reduce blood pressure which lowers your risk of heart disease and stroke. Try serving squares of dark chocolate with fresh berries after a meal for a simple, satisfying, and heart-healthy dessert.

Are salads good for high blood pressure? ›

Leafy green vegetables are rich in nitrates, which help manage blood pressure. Research from 2021 suggests that eating at least 1 cup of green leafy vegetables daily can lower blood pressure and reduce the risk of cardiovascular disease. Examples of leafy greens include: cabbage.

Why are bananas bad for high blood pressure? ›

Too much potassium can lead to hyperkalemia, in which excess levels in the blood can affect the function of the heart. However, the condition is very rare and would require someone to eat hundreds of bananas in one sitting, according to experts.

What brings blood pressure down in minutes? ›

How to lower your blood pressure immediately without medication
  • A 60-second trick to lower blood pressure immediately is to take a deep breath and try to relax. ...
  • Drink some water. ...
  • Try some mild physical activity. ...
  • Eat some dark chocolate. ...
  • Take a cold shower. ...
  • Get some sun. ...
  • Drink beetroot and apple juice.
Apr 1, 2024

What are the 5 best fruits for high blood pressure? ›

The best fruits for lowering blood pressure include citrus fruits, berries, bananas, pomegranates, prunes, and melons. Lifestyle measures, such as a healthy diet, regular exercise, adequate sleep, and stress management are essential for managing high blood pressure.

How can I bring my BP down quickly? ›

How to lower your blood pressure immediately without medication
  1. A 60-second trick to lower blood pressure immediately is to take a deep breath and try to relax. ...
  2. Drink some water. ...
  3. Try some mild physical activity. ...
  4. Eat some dark chocolate. ...
  5. Take a cold shower. ...
  6. Get some sun. ...
  7. Drink beetroot and apple juice.
Apr 1, 2024

Are eggs bad for high blood pressure? ›

Eggs don't have a direct impact on blood pressure, Dr. Hausvater adds—for example, eating a couple eggs won't cause a surge upward or a sudden downward dip—but they may have an indirect effect because they contain potassium and calcium, which contribute to lower blood pressure.

What are the worst drinks for high blood pressure? ›

If you have high blood pressure, try to avoid foods and drinks high in sugar, like:
  • Baked goods (such as cakes, cookies, brownies)
  • Ice cream.
  • Fruit juice.
  • Energy drinks.
  • Soda.
Feb 15, 2024

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