High blood pressure (hypertension) is one of the most important risk factors for cardiovascular disease. A low-salt, potassium-rich diet following the DASH principle is generally considered supportive in this context. Here you can see which foods are classified as suitable or unsuitable with high blood pressure.
With High Blood Pressure, 246 foods are currently allowed and 22 foods are not recommended. Check all foods in the interactive tool above.
Potassium-rich foods like bananas, spinach, potatoes, avocados, and legumes can lower blood pressure. Beets, garlic, berries, and fatty fish (omega-3) also have positive effects.
The WHO recommends a maximum of 5g of salt per day, less with hypertension. Avoid processed foods, chips, deli meats, and heavily salted snacks – they often contain hidden salt.
DASH stands for Dietary Approaches to Stop Hypertension. This eating plan emphasizes fruits, vegetables, whole grains, lean meat, and low-fat dairy – while reducing salt, sugar, and saturated fats.
Moderate coffee consumption (2-3 cups) is generally considered safe for most people with hypertension. Caffeine can briefly raise blood pressure slightly, but the lasting effect is usually minor with regular consumption.
Particularly blood pressure-lowering are beets, spinach, celery, garlic, and leafy green vegetables. They contain nitrates and potassium that contribute to blood vessel relaxation and blood pressure regulation.
Moderate alcohol consumption (maximum one glass of wine per day) is considered acceptable. Excessive alcohol intake raises blood pressure permanently. Beer and spirits should only be consumed in small amounts.