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The Top Food Groups That Help Control Hypertension

Mario Carini

In one particular study, 459 people with high blood pressure were given 3 different approaches to the diet to see what effect the diet might have on hypertension. It was found that a diet low in saturated fat but high in fruits, vegetables and low fat dairy foods had a positive effect in lowering systolic blood pressure and diastolic blood pressure which was comparable to the results achieved by many standard medications.

If you want to reduce the risk of hypertension or want better control of your blood pressure then you should change your diet to include those same foods that proved to reduce blood sugar among the study participants.

Fresh Fruits

Nutrient dense fruits are the best. They include apples, pears, melons, berries and citrus fruits. Although bananas contain a good deal of potassium, they also rate high on the glycemic index so should be eaten in moderation. The fresher the fruit, the better it’s nutrient quality. Canned and frozen fruit are acceptable as long as they are packed in water and not in sugar syrup.

Organic Vegetables

Non-starchy vegetables prove to be the best at controlling blood pressure. They included spinach, broccoli, green beans and dark green leafy vegetables. Fresh and frozen are good sources of potassium, fiber and phytonutrients. Potatoes need to be eaten sparingly as their starchy content is quickly transformed into glucose in the body.  Canned vegetables should be avoided as they often contain a good deal of sodium. This applies equally to many of the fruit and vegetable juices on the market today. One exception is low-sodium V8 juice.

Beans and Legumes

Beans contain a great deal of fiber that helps maintain regularity. They are a good source of protein which makes them a good substitute for meat. They are also low in calories and contain potassium. Canned beans retain their nutrient quality but must be rinsed to remove sodium.

Whole Wheat and Rye Bread

Today’s packaged breads are high on the glycemic scale and not recommended for consumption for diabetics and those with hypertension. 100% rye bread, whole grain bread and pumpernickel are the best alternative to the highly refined breads on the market shelves. 

Meats, Poultry, Fish

Grass fed beef are leaner than cattle fed on grain. Poultry and eggs should come from free range chicken. Frozen, skinned and boned chicken breasts are best for cooking. Salmon, herring, mackerel, anchovies and other cold water fish are exceptional as they contain a good deal of omega-3 oils that are highly protective against hypertension.


They’ve been around for generations, but only recently have artificial sweeteners appeared and are currently used in many products from bread, ketchup, fruit juice and cola. Not only do artificial sweeteners affect blood pressure but they are largely responsible for the obesity epidemic. Stevia and xylitol do not affect blood sugar in diabetics and are considered safe for consumption. The unrefined extract of stevia helps lower blood pressure. Xylitol tastes like sugar but has the added advantage that it does not promote tooth decay as does table sugar.

These foods not only help lower blood pressure, but they are effective in reducing weight, control diabetes and enhance cardiovascular health.

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