Fitness and diet for hypertension and heart health 

Last Updated on August 8, 2025 by Grace Oluchi

Fitness and diet for hypertension and heart health are very important. 

Hypertension (high blood pressure) is a severe health condition. About 1.28 billion adults between the ages of 30-79 around the world have hypertension, according to WHO. 

This is not a good thing. 

Millions of people pass away every year from hypertension. 

It. Takes. Life. 

Key ways to manage and prevent hypertension are to have a good diet and fitness routine. What you eat can, to a large extent, prevent or bring about certain health problems.

To manage hypertension and maintain a healthy heart, you need to incorporate:

• Regular exercise 

• A balanced diet 

• And make some lifestyle changes to help you stay healthy. 

What makes fitness important for hypertension? 

You might be asking 

Exercising regularly can help lower your blood pressure, improve your lungs and heart, help you mentally, and keep you physically healthy.

Fitness and Diet for Hypertension 

Workout routines that can help with hypertension and keep your heart  strong  

Cardio exercises like running, jogging, brisk walking, swimming, dancing, and cycling can help reduce high blood pressure. 

HIIT and resistance training, such as deadlifts or other strength training exercises, are also helpful in reducing blood pressure

But there’s something else.

Studies show that isometric exercises like planks and wall sits reduce blood pressure a little more effectively than aerobic exercises. 

Some people also say that isometric wall sits is what helps them best for reducing systolic blood pressure and diastolic blood pressure. 

In a YouTube video on exercise and blood pressure. A 39-year-old guy shared in the comments that dancing and yoga took his blood pressure from 150/90 to 125/80 after a short period. 

However, some exercises may not be safe for you, as some carry a higher risk than others. So, it’s important that you speak with your doctor before starting any workout routine. 

Although cardio exercises may be okay to do, your health should be a priority, so make sure you hear from your doctor. 

Diets for Hypertension and Heart Health 

There are many foods that you can easily add to your daily diet, which can improve the health of your heart and lower your blood pressure. 

Foods that are whole and not processed should be at the top of your list, such as fruits, veggies, whole grains, lean proteins, and healthy fats. 

You’ve also got to reduce the amount of salt and even sugar that you eat. The  American Heart Association recommends that the amount of salt to eat shouldn’t be more than 2,300 milligrams a day. 

As an adult, it’s best that you don’t exceed 1500 milligrams of salt, especially if you have high blood pressure. 

Eating foods low in salt is the safest diet you can have if you have hypertension.

Foods rich in potassium, like leafy greens, sweet potatoes, and bananas, may help lower your blood pressure.

Also, don’t forget foods that are loaded with omega-3 fatty acids, fatty fish like salmon, sardines, mackerel, and tuna are foods that can keep your heart healthy. 

List of some foods to avoid if you have hypertension:

These foods are usually high in salt:

• Burgers 
• Pizza 
• Soups 
• Chips 
• Crackers
• Popcorn
• Poultry 
• Pasta mixed dishes 
• Deli meat sandwich 
• Tacos

List of some good foods to buy when you shop for groceries:

If you’re hypertensive, focus on eating these foods:

• Spinach 
• Kale 
• Collard greens 
• Berries (strawberries, blueberries, raspberries)
• Fatty fish( tuna, mackerel, salmon, sardines)
• Brown rice 
• Walnuts 
• Oats 
• Whole Wheat Bread 
• Almonds 
• Chia seeds

Always buy unsalted nuts and seeds, and always read the labels on the foods you buy. 

Don’t be in a rush. 

Always be mindful of what you buy and eat. 

But, what about dinner with friends and family?

The foods they serve in restaurants are usually high in sodium, but that doesn’t mean you can’t hang out with your people. 

You just have to be careful and apply these tips:

1 . Look for low-sodium foods on the menu; foods that are very low in salt

2 . Be very clear about how you want your food prepared. DON’T be shy to talk, it’s your health we’re talking about here. So, be specific about what you want to eat and how you want it made.

3 . Don’t care for the salt shaker🧂, you can use black pepper instead.

4 . Tell them you don’t want your food made with salt. Be. Very. Vocal. About it.

5 . If you’re ordering fish and vegetables, add fresh lemon instead of salt. 

6 .  Pick fruits 🍉🍏🥒🍓 to eat, they’re food for you and taste nice too. Just make sure you order the fruits that you like and prefer to eat with meals.

Life doesn’t have to become sulky or boring because of that; you just need to adopt good habits that’ll follow you everywhere you go. 

Whether it’s a birthday party, wedding, naming ceremony, engagement party, bachelorette, or anything else. You can still have fun, but be aware and make good choices.