What vegetables and fruits should people with hypertension eat?

Hypertension is a relatively common cardiovascular disease in daily life. Dietary management can help stabilize the condition. So, which vegetables and fruits are recommended for individuals with hypertension?

Recommended Vegetables and Fruits for Hypertension

Individuals with hypertension may consume vegetables and fruits rich in vitamin A and vitamin C, such as tomatoes, cucumbers, eggplants, spinach, Chinese cabbage, lettuce, apples, pears, tangerines, oranges, bananas, watermelons, and grapes. Additionally, high-quality animal proteins—including fish, chicken, lean meat, sea cucumber, and abalone—as well as plant-based proteins like soy milk, dried tofu skin, black beans, and soybeans, are also suitable.

Patients with hypertension are advised to follow a low-sodium diet and limit intake of salt-preserved foods—such as pickled vegetables, Sichuan-style preserved vegetables (zha cai), salted duck eggs, and cured eggs. Moderately consuming fungi—including enoki mushrooms, button mushrooms, and dodder seeds—is acceptable, as these have minimal impact on blood pressure and may enhance immune function. Low-fat foods are recommended; avoid fatty meats, pork ribs, fried fish, barbecued items, bacon, and processed sausages.

To ensure adequate sleep, younger adults should aim for approximately eight hours per night, whereas older adults should limit sleep to no more than six hours. Regular participation in aerobic exercise—such as brisk walking, tai chi, swimming, or hiking—is highly encouraged. Smoking cessation and alcohol abstinence are also critically important.

Smoking and alcohol consumption can elevate blood pressure by stimulating nerve endings to release norepinephrine, thereby increasing blood pressure. These habits should therefore be avoided. We hope this information proves helpful. Wishing you good health and happiness!