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Dietitian's Best And Worst Foods For High Blood Pressure As One Fruit Could Be 'dangerous'

You may need to check with your doctor before having certain foods and supplements (Image: GETTY)

High blood pressure is an issue that affects many Brits. While it can be controlled with medication, there are ways to keep it down via diet.

Victoria Taylor, a dietitian with the British Heart Foundation, has shared how judiciously choosing your food can aid in managing hypertension. She suggests starting with four fundamental foods that can help reduce blood pressure.

Fruit and vegetables

Taylor pointed out research by the British Heart Foundation indicating that beetroot juice may lower blood pressure due to its high nitrate content. Similar benefits can also be found in spinach, celery, kale, strawberries and bananas. However, caution may be needed when it comes to bananas as they contain potassium, which plays a delicate role in controlling blood pressure.

The expert cautioned: "Too much potassium can be harmful, as it can affect the rhythm of the heart. This is particularly risky for individuals with kidney issues and those taking certain types of water tablets. Potassium supplements should only be taken if prescribed by a doctor."

Wholegrains

This group includes brown rice, wholemeal bread and oats, which are more nutrient-rich and fibrous than alternatives like white bread. A diet rich in soluble fibre has been proven to lower blood pressure and assist in weight loss.

Beans, lentils, nuts and seeds can also be significant sources of fibre.

Lean protein

Cutting fat from your meat can significantly help lower your blood pressure. The dietitian specifically suggested opting for chicken, turkey, fish, eggs and beans over red and processed meats.

Low-fat dairy

These products are a crucial component of a balanced diet and can help lower blood pressure by increasing your calcium intake. Opting for semi-skimmed milk and low-fat natural yoghurt can provide this essential nutrient without the additional saturated fat found in whole milk.

The senior dietitian also highlighted some food groups to steer clear of if you're battling high blood pressure, although small quantities might be allowed. These recommendations align with the DASH diet principles, an acronym for Dietary Approaches to Stop Hypertension.

Salt

When it comes to salty foods, Victoria advises limiting intake to six grams or less per day. This includes salt already present in foods like olives, crisps, processed meats, and even certain breakfast cereals.

She encourages people to check food labels before purchasing or consider making their own low-salt versions of favourite meals at home.

Sugar and fat

As for sugary and fatty foods, while they may not directly influence hypertension, the expert clarified: "Sugar and fat may not directly affect your blood pressure, but foods that are high in fat and sugar are high-calorie foods. Consuming too much can lead to weight gain, which is associated with increased blood pressure."

Alcohol

Excessive alcohol consumption over a prolonged period can lead to an increase in blood pressure and weight gain. Victoria suggests that while it's not necessary to completely abstain from alcohol, it's advisable to consume well below the government-recommended limit of 14 units per week.

She also recommends spacing out your drinking to include some alcohol-free days.

Caffeine

While caffeine does cause a temporary spike in blood pressure due to its energy-boosting properties, this is usually short-lived. A moderate intake, which equates to around four to five cups a day, should be fine for most people.

However, some individuals may be more sensitive to caffeine, meaning even smaller amounts could have a significant impact on their blood pressure. It's important to remember that caffeine is found not only in coffee but also in tea, energy drinks, chocolate, and fizzy drinks.

What To Drink (and Avoid) To Help Lower High Blood Pressure

High blood pressure, also called hypertension, is a common health problem. If not managed properly, it can lead to serious issues like heart disease, stroke, and kidney problems. While many people know that food can affect blood pressure, drinks also play an important role.

Some beverages can help lower blood pressure quickly, while others may raise it. This article explains which drinks are helpful and which ones to limit or avoid, based on current research.

Let's start with the good news. Some drinks are especially helpful in lowering blood pressure. One of the most powerful is beetroot juice. Beets are high in natural compounds called nitrates. When you drink beet juice, your body turns these nitrates into nitric oxide.

This chemical helps relax and widen your blood vessels, allowing blood to flow more easily. As a result, your blood pressure can drop—sometimes within just a few hours. Several studies have shown that beetroot juice can make a noticeable difference, especially in people with high blood pressure.

Another healthy choice is hibiscus tea. This herbal tea is made from the dried flowers of the hibiscus plant. It has a deep red color and a slightly sour taste, similar to cranberry. Research has shown that hibiscus tea can lower systolic blood pressure—the top number in a blood pressure reading.

It contains antioxidants and natural compounds that may act like ACE inhibitors, which are drugs often used to treat high blood pressure. Drinking a few cups of hibiscus tea a day may have real benefits, especially if you drink it regularly.

Pomegranate juice is another drink that supports healthy blood pressure. Like beetroot juice, it is rich in antioxidants. These can help improve blood flow and reduce inflammation in the blood vessels. Some research shows that drinking one cup of pomegranate juice a day may help lower both systolic and diastolic blood pressure (the top and bottom numbers).

Of course, we can't forget about water. Staying well hydrated is one of the simplest and most important things you can do for your heart. When your body has enough water, your heart doesn't have to work as hard to pump blood.

This can help keep your blood pressure at a healthy level. Dehydration, on the other hand, can make your blood thicker and harder to push through your vessels, which can raise blood pressure.

Now, let's look at drinks that may raise your blood pressure or make it harder to control. One of the biggest to watch out for is alcohol. While small amounts of alcohol—such as a glass of red wine—may have some benefits for heart health, too much alcohol is known to raise blood pressure.

Drinking a lot or drinking often can put stress on your heart and blood vessels. It's best to stay within the recommended guidelines or avoid alcohol altogether if you're trying to manage high blood pressure.

Caffeinated drinks, such as coffee, energy drinks, and some teas and sodas, can also cause your blood pressure to go up—at least for a short time. Some people are more sensitive to caffeine than others, so the effect may vary. If you notice that you feel jittery or your heart races after drinking caffeine, you might want to cut back.

Another group to avoid is sugary drinks. This includes soft drinks, sweetened iced tea, fruit punches, and even some flavored coffees. These drinks are high in sugar, which is linked to weight gain, insulin resistance, and high blood pressure.

Drinking too many sugary beverages can raise your risk of developing heart problems and make it harder to keep your blood pressure under control.

In summary, choosing the right drinks can help support healthy blood pressure. Beetroot juice, hibiscus tea, pomegranate juice, and plain water are all great options. At the same time, limiting alcohol, caffeine, and sugary drinks can help prevent blood pressure spikes and reduce long-term health risks.

These changes can work alongside other healthy habits, such as eating a balanced diet, staying active, reducing stress, and taking medication if needed.

If you have high blood pressure or other health conditions, it's always best to talk with your doctor before making big changes to your diet. By paying attention to what you drink, you can take simple but powerful steps toward better heart health.

If you care about high blood pressure, please read studies about unhealthy habits that may increase high blood pressure risk, and drinking green tea could help lower blood pressure.

For more information about high blood pressure, please see recent studies about what to eat or to avoid for high blood pressure,  and 12 foods that lower blood pressure.

Copyright © 2025 Knowridge Science Report. All rights reserved.

Why Blood Pressure Numbers May Not Always Be A Cause For Panic

High blood pressure, or hypertension, is often called the "silent killer" because it usually has no symptoms but can quietly raise the risk of heart attacks, strokes, kidney problems, and other serious health issues.

For years, people have been told to worry if their blood pressure rises above a certain number. But new research and expert opinions suggest the story is more complex, and slightly high readings may not always be a sign of danger.

Blood pressure is measured using two numbers: systolic (the top number) and diastolic (the bottom number). A typical reading of 120/80 mmHg has long been considered ideal, while anything over 140/90 is usually labeled as high.

However, blood pressure naturally goes up and down throughout the day. It can rise due to stress, physical activity, caffeine, or even just being nervous at the doctor's office—a common effect known as "white coat syndrome." So, one high reading doesn't always mean you have a long-term problem.

Recent studies show that not all cases of high blood pressure carry the same level of risk. For example, a study in JAMA Internal Medicine looked at older adults and found that aggressively lowering blood pressure—especially in people over 80—didn't always help.

In some cases, pushing the numbers too low actually increased the risk of side effects like dizziness, fainting, and falls.

Another large study published in The Lancet found that people with only slightly elevated blood pressure—and no other risk factors like diabetes, smoking, or heart disease—had a relatively low risk of serious complications. This suggests that in some cases, lifestyle changes may be enough, and strong medications may not be needed.

Doctors are now taking a more personalized approach to treating high blood pressure. Instead of aiming for one "perfect" number, they look at your age, general health, and other health risks to decide what's best for you. For some people, especially older adults, a slightly higher blood pressure might be acceptable if it helps avoid the side effects of medication.

Stress over blood pressure readings can also be a problem. Worrying too much can actually raise your blood pressure, making things worse. That's why it's important to take a balanced view. Healthy lifestyle habits—like eating a balanced diet, exercising regularly, getting enough sleep, and managing stress—can help lower your blood pressure naturally.

Of course, high blood pressure is still a serious condition, and ignoring it completely is not safe. If your doctor recommends treatment, it's important to follow their advice. But the growing view in medicine is that numbers alone shouldn't cause fear or drive decisions without considering the bigger picture.

In summary, while it's important to keep an eye on your blood pressure, slightly high numbers don't always mean you're in immediate danger.

New research supports a more thoughtful, individualized approach that focuses on overall health and quality of life. Rather than stressing over every reading, talk with your doctor, make healthy lifestyle choices, and work together to find what's right for you.

If you care about high blood pressure, please read studies that early time-restricted eating could help improve blood pressure, and natural coconut sugar could help reduce blood pressure and artery stiffness.

For more information about blood pressure, please see recent studies about added sugar in your diet linked to higher blood pressure, and results showing vitamin D could improve blood pressure in people with diabetes.

Copyright © 2025 Knowridge Science Report. All rights reserved.

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