Fitness Articles

High Blood Pressure Diet

High Blood pressure is one of the most common diseases that have affected the mankind since a long time. High blood pressures most harmful effect is hyper tension. And with over the time it can cause blood vessel damage that can lead to heart disease, kidney disease, stroke, and other problems. You can call it a high blood pressure when the upper range of blood pressure is has crossed 140 and the lower range of 90.

Hypertension is sometimes called the silent killer as it in itself has no systems and does not do any harm, but with the passage of time it can become deadly causing even death.

Your diet plays a great role in controlling the level of your blood pressure over the time. Dietary recommendations for lowering blood pressure is known as DASH (Dietary Approaches to Stop Hypertension) diet and includes reducing your intake of fat, sodium, and alcohol. The DASH also suggests eating food rich in potassium, calcium, and magnesium. Which in general means you should eat more low fat protein sources and a lot of vegetables and fruits.

Here are some of the foods that you can include in your diet which can help you control High blood pressure

Leafy greens

Any type of green vegetables will be helpful for you to control your blood pressure as they give you better ration of potassium to sodium ad improvement in his ratio can help in reducing the blood pressure.


Berries can also help you to keep your blood pressure in check, especially blue berries as tey are rich in a natural compound called flavonoids which helps in educing hypertension moreover Blueberries, raspberries, and strawberries are easy to add to your diet.


High in starch content they are also rich in Potassium and Magnesium and these two minerals can help you to lower your blood pressure. And there added advantage is that they are rich in fiber which also improves your dietary system.


Researches have found that patients with high blood pressure have found relief after regular consumption of beetroot juice. The nitrates present the juice brings the level of blood pressure down in just 24 hours. You can also cook it and then eat with your meals.

Skimmed milk

Skimmed milk is also a great source for calcium and increasing the amount of calcium in your body will help you to reduce hypertension and high blood pressure. AS the milk has a low fat count it is further healthier. And if you don’t like milk you can also eat low fat yoghurt.

Oat meals

It is the perfect food for any one suffering from high blood pressure. AS a High-fiber, low-fat, and low-sodium foods is what you want for lowering your blood pressure, and oats are the best bet. You can also mix up your oats with the some added attractions like honey and frozen berries.


Bananas are a great way to add potassium to your diet. It is one of the easiest and least expensive snacks and helps you immensely to reduce your blood pressure. Adding foods that are rich in this mineral to your diet is better than taking supplements, and it’s easy.

All these food items will help you immensely in reducing your blood pressure and te plus point is that they are also easily available.

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