Hypertension diet: The 32p ‘superfood’ to bring blood pressure down

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Eating a healthy diet is one of the most effective ways to prevent your blood pressure from climbing to dangerously high levels. Eating a diet rich in fruits and vegetables can help to reduce your risk, but one vegetable, in particular, has been labelled a “superfood” when it comes to lowering blood pressure. Roast it, pickle it, juice it: it doesn’t matter how you eat it, just make sure you are eating it! What is it?

Hypertension, or high blood pressure, is an extremely serious health condition that can lead to a heart attack or stroke.

Despite the potentially fatal consequences of hypertension, many Britons are unaware their blood pressure reading is climbing.

High blood pressure is often nicknamed the “silent killer” due to its utter lack of symptoms.

The British Heart Foundation estimates four million people under the age of 65 are living with untreated hypertension.

One of the most effective ways to prevent your blood pressure soaring to dangerous, life-threatening, levels is by eating a heart-healthy diet.

Your diet has a profound effect on your blood pressure.

Some foods, especially those high in salt and saturated fats, can cause your blood pressure to sky-rocket.

But other foods can help bring your blood pressure reading down, reducing your risk of serious complications and improving your heart health.

This inexpensive and delicious “superfood” has been credited with bringing your blood pressure reading down – what is it?


This bright red, earthy, vegetable is as versatile as it is nutritious.

Beetroot is hailed as a particularly heart-healthy food because it is full of nitrates, which have been shown to relax blood vessels and therefore reduce blood pressure, as the blood can travel much more freely around the body.

Whether you enjoy drinking beetroot juice, adding beetroot to smoothies, slicing it into your salads, or adding it to a risotto: as long as you eat it, you will feel the benefit.

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Beetroot juice is thought to surpass the other ways of enjoying beetroots as this is closest to beetroot in its raw state, which is when beetroot contains the most nitrates.

One study followed a group of people drinking 250 mililiters of beetroot juice and eating 250 grams of cooked beetroots everyday for two weeks.

Within just one fortnight, their blood pressure had reduced “significantly”.

Other foods to lower your blood pressure include oily fish, leafy greens, berries, beans and legumes, citrus fruits and carrots.

However, the most important adjustment you can make is reducing the amount of salt you add to your food.

Instead, try adding more herbs and spices to keep the flavours full without adding to the salt content.

While diet can go a long way in managing blood pressure, and avoiding hypertension in the first place, you should see your GP if you’re worried about your blood pressure.

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