There’s no doubt about the fact that the contemporary way of living has been one of the main factors resulting in many health complications around the globe. The fast food culture, overtime work stress, the unpredictable job market, and the list goes on.

High blood pressure is one of the many health problems that we come across today.

Statistically, it has been reported that approximately 220 million of poulation in India suffer from High Blood Pressure or hypertension. And it accounts for one-third of the reasons for mortality in our country.

So, if your BP (blood pressure)  seems to be creeping up of late, you don’t need to rush to a healthcare professional immediately. The reason: the many ingredients in your kitchen have their magical remedies in preventing, lowering, or even curing your BP.

Let’s take a look at some of the best foods known to control high blood pressure.

12 best foods to lower blood pressure naturally

1. Decorate your plates with green leafy veggies.

Nitrates and potassium found in green veggies play a crucial role in easing out the blood vessels, thus lowering the BP. Some leafy plants you can try includes spinach, kale, mustard greens, and amaranth.

1. Beetroot

The nitrate present in beetroot widens the blood vessels, which, as a result, assists in easy blood flow. One can enjoy this rich-colored vegetable simply as a salad or by sipping a glass of beetroot juice.

1. Whole grains

Brown rice in place of white rice, whole wheat brown bread against white bread, and oats are fibre-rich foods. The fibre in them minimises the possibility of circulatory and heart problems, thus helping control high blood pressure.

1. Skimmed Dairy

 Apart from calcium, milk and other healthy dairy products are rich in a complex nutrient formula. This type of nutrient is associated with lowering blood pressure.

1. Lean Protein 

Skipping fattier sources of protein for lean protein simply cuts down on your weight, which means it stabilises your BP. Go for lean protein sources such as eggs, chicken, turkey, fish, and beans, and forget those harmful processed and red meats.

1. Garlic

Most people rarely know the power of garlic in this regard, but it’s one of the best foods for high blood pressure. Eating 2 to 3 raw cloves of garlic 10 minutes after peeling is a great way to manage blood pressure. Though some people may find the strong odour of garlic a little problematic to chew, instead you can swallow it with a little amount of water.

1. Banana

These readily available fruits are one of the easiest potassium-rich foods for blood pressure. Are you aware that one medium banana contains about 400 mg of potassium? You can enjoy this as a smoothie, as a banana shake or have it as a pancake.

1. Sweet Potato

Sweet potatoes are abundant with potassium, magnesium, and fibre. You know already how these nutrients are good in controlling high blood pressure, and they are easily found in local markets too. 

1. Beans and Lentils

Beans and lentils, such as rajma, chickpeas, black beans, and masoor dal rich in protein, are excellent for heart health. And our Indian diet is easily included in our day-to-day eating habits.

1. Nuts and Seeds

Almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds are loaded with healthy fats and minerals. 

1. Citrus Fruits

Rich tropical fruits such as oranges, lemons, and sweet lime supply your health with vitamin C and potassium. And the good news is it’s grown abundantly in the subcontinent due to the tropical-subtropical hybrid climatic region.

1. Avocado

Avocados might cost you; in spite of this, they contain potassium and heart-healthy fats. So, it’s no harm buying these heart-friendly fruits on some days. You already know our health comes first, always.

Why Food Matters for High Blood Pressure

Blood pressure rises when your heart works harder to pump blood through narrowed or stiff blood vessels.

Choosing certain nutrient-rich foods helps control high blood pressure in the following way:

• Excreting excess sodium out of the body
• Settling down the blood vessel walls
• Enhancing blood flow
• Reducing inflammation
• Supporting a healthy weight

Foods to Avoid with High Blood Pressure

It’s obvious that choosing the right food on our plates matters. But, let’s face it to maintain our cardiovascular health it’s crucial to completely limit certain list of foods.

Hence, you are advised to limit these foods:

• Pickles
• Packaged chips
• Instant noodles
• Processed meats
• Bakery products
• Soft drinks
• Excess salt
• Fast food

Yet importantly make sure to keep the sodium intake below 2,300 mg per day unless your doctor advises a lower amount.

Some Lifestyle Tips That Work Along with Diet

• Jog or walk for 30 minutes most days
• Sleep 7 to 8 hours
• Manage stress
• Maintain a healthy weight
• Quit smoking
• Limit alcohol

Remember, even losing 5 to 10% of body weight can help reduce blood pressure in many people.

When Food Alone Is Not Enough

Maintaining a healthy diet does a lot in supporting a healthy heart, but some still need to seek medication.

Hence, never take the chance of stopping your prescribed medicines without medical advice.

Instead, it’s good to think of food as part of the plan, and not a substitute for treatment.

Conclusion

An overall change in lifestyle is not necessary at all in order to control high blood pressure. It all starts in the heart of our home, that is, the kitchen. 

Consuming more leafy greens, bananas, oats, beetroot, lentils, nuts, and fish is all that needs to be done. And of course, cutting back on packaged foods and excess salt. Moreover, in case your doctor has prescribed medication, getting it on time matters just as much as eating well.

Medehub is a trusted online medicine platform that delivers medicines across India at fair prices. You can order your prescribed medications from home and stay on track with your treatment without unnecessary hassle.