Can Diet Affect Your Blood Pressure

Can Diet Affect Your Blood Pressure?

Stephen Nunez Blog, Tips Leave a Comment

Does eating affect pressure? What you give your body to digest and turn into energy has a direct effect on how hard it’s working, what nutrients are available to your vast internal systems, how you feel day to day, and how well you fight off potential disease.

Some diseases such as kidney disease, heart disease, and stroke are brought on by hypertension, or high blood pressure.

High blood pressure can be caused by a number of factors, including details out of your control, such as genetics. However, it can also be significantly helped through something as simple as a clean, lean diet.

When it comes to eating for lower blood pressure, it’s important to help your body work less for the nutrients it needs to keep going and get stronger. A number of whole foods naturally supply necessary nutrients, which is why it’s best to include these in your diet.

Below is a list of foods that help keep your blood pressure at a happy level.

Foods that help lower blood pressure

The key ingredients to look for when it comes to lowering your blood pressure are:

  • Magnesium
  • Potassium
  • Fiber

Now, here’s where to find them:


Berries bring your body flavonoids, a natural compound that can help relieve high blood pressure. Always opt for the berries of the season, and keep your eyes biggest for blueberries.

Leafy greens

Leafy greens that are loaded with potassium help pass sodium from your body through your urine. By ridding the body of sodium, your blood pressure is naturally lowered. These greens have the most potassium:

    • Romaine
    • Arugula
    • Kale
    • Turnip greens
    • Spinach
    • Collard greens
    • Swiss chard
    • Beet greens


Rolled oats are one sneaky way to fuel up on protein without fat and sodium. Eating oatmeal for breakfast is a clean way to jumpstart your day.


Beets have an incredible impact on blood pressure, with lowering effects as quick as 24 hours. The magic nutrient in beets is nitrates, which help open up your blood vessels and let everything pass through.


If seeds are strong enough to grow plants and trees, imagine the power they have to help you grow. When you’re hungry for a snack, reach for unsalted pumpkin, squash or sunflower seeds.


Salmon is naturally high in omega-3s, helping to reduce inflammation in your body and lower blood pressure. Salmon is an apt choice for those eyeing lean proteins, too.

 does eating affect blood pressure


Bananas are a starchy fruit to fill you up while providing potassium to lower your sodium levels and bring down blood pressure.

These are just a few of the foods to eat to help lower your blood pressure. There are tons more you’ll find with a bit of research, such as pistachios, pomegranates, and garlic. Mm!

 foods that raise blood pressure

Foods bad for blood pressure

As you keep an eye on your blood pressure, watch out for foods that have a negative effect, too. Here are a few items to avoid at all costs:

Foods that raise blood pressure

  • Salt
  • Frozen pizza
  • Sugar
  • Packaged foods
  • Canned soups
  • Pickles
  • Deli meat

Deliver Lean offers the solution of your dreams of adopting (and sticking to) a new diet. Our team works with you to customize a meal plan that suits your dietary restrictions and diet goals.

As you plan a diet regimen geared toward healthy blood pressure, our team can find foods you like and work with vegan, paleo, keto, vegetarian or classic diets to create delicious dishes you’ll enjoy, and that will allow you to stay on track with your health goals.

Meals are delivered to your doorstep every day before 7am, so you can take your healthy lunch with you on the go or prepare for an early dinner.

Have further questions? Reach out to get started or check our meal plans, now!

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