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Foods That Help You Maintain Blood Pressure

Foods That Help You Maintain Blood Pressure
Foods That Help You Maintain Blood Pressure

High blood pressure is a condition with no symptoms, and the only way to know it is to have a regular check-up. As per many studies, one-third of people who suffer from high BP hardly know about it that they have this condition. Managing blood pressure can be easier by proper eating plan suggested by the best dietitian In Delhi, Dt Sheela Seharawat.

Guidelines to keep healthy blood pressure

Your diet plays an important part in staying healthy as what to eat and drink has a real effect on your heart and blood pressure, particularly. If you maintain a healthy eating habit, the lower your blood pressure will be, and in case you have high blood pressure, also known as hypertension, you have to make some healthy changes in your diet. Having healthy blood pressure will prevent you from stroke, heart attack, and many other major health issues. It is also suggested to stay peaceful though it has no connection with food, staying calm and not getting hyper will perk up your health too. There are many ways to keep your blood pressure on the track. 

As per the best Dietitian in India and guidelines by doctors, a person needs to maintain healthy blood pressure. Below are some tips to keep blood pressure within normal range:

  • Keep healthy body weight
  • Eating a healthy diet rich in fruits, veggies along with low-fat dairy products
  • Cut down on your salt intake
  • Having regular exercise or aerobics sessions
  • Avoid alcohol
  • Stop smoking
  • Follow healthy ways to lower stress
  • Reduce the intake of caffeine

Foods to maintain blood pressure

Healthy eating can easily control blood pressure many best dieticians in India suggest a DASH diet to control Blood pressure. DASH diet includes food that is low in saturated fat, total fat as well as cholesterol. The eating plan for blood pressure is generally lower in salt and sodium and is high in potassium, magnesium, calcium, protein, and fiber.  To reduce blood pressure best dietitian in Gujarat suggests a healthy diet plan to follow:

  1. Dark chocolate

Dark chocolate has 50 to 70 percent cocoa content in it and which helps in reducing high blood pressure. Cocoa has heart-healthy compounds and is excellent for heart-healthy compounds too.

  1. Beet

Beet juice is considered as best drinks to maintain high blood pressure. As per a study in 2015, patients with hypertension reduced blood pressure after drinking a cup of beet juice for a month.

  1. Watermelon

Having watermelon work wonders for patients having blood pressure trouble. The fruit has a compound that helps to control blood pressure and also helps o synthesize nitric oxide, which helps to relax blood vessels. Regular consumption of watermelon effectively reduces blood pressure.

  1. Garlic

Garlic is also a wonder food for blood pressure patients and has active Allicin that helps to increase the production of nitric oxide, which helps to relax blood vessels and drop high BP.

  1. Limiting

Limiting salt intake is one of the most important things to keep in mind to manage blood pressure. Salt causes bloating along with the storage of water in tissues. Extra water content rises Blood pressure drastically and put pressure on the heart as well as arteries. People who have low blood pressure should include salt in their meals.

  1. Oatmeal

According to the best dietitian in Delhi, Consuming a high fiber diet helps to maintain healthy blood pressure, and oatmeal is best to be included. It helps to reduce systolic and diastolic pressure and can be prepared as hot cereal. It can also be added to many baked goods too.

  1. Sunflowers seeds

Sunflower seeds are a great source of vitamin E, folic acid, fiber, and protein and are best for people suffering from high Blood pressure. It is a great nutritious snack but to be consumed unsalted to reduce sodium intake in your diet.

  1. Oranges

The best dietician in India suggests adding oranges in the diet of patients suffering from high blood pressure. The fruit is a rich source of vitamin, and it is best to manage BP. Having one glass of orange juice will fill you up with loads of fiber and vitamin and is best to stay healthy.

  1. Berries

Berries and strawberries are fully packed with antioxidants and are good for people having hypertension. You can enjoy having berries as a snack or sweet treat after meals. The best way to have them is to add to oatmeal or smoothies.

  1. Leafy green veggies

All leafy green veggies are best to maintain blood pressure as they are rich in nitrates, which help to manage blood vessels. Some leafy greens include kale, cabbage, fennel, lettuce spinach.

  1. Fermented foods

Fermented foods are also a great option to manage blood pressure as they are rich in probiotics. These are beneficial bacteria that are good for gut health and eating them a great effect on high blood pressure.

  1. Pomegranate

Drinking pomegranate juice on a daily basis, lower high blood pressure effectively. Pomegranates can also be taken the whole and as well as in the form of juice. Be sure not to add any type of added flavors or else avoid buying pre-packaged juice.

  1. Pistachios

Pistachios are considered as wonder buts for people suffering from high blood pressure.  Having a moderate quantity of pistachio helps to reduce blood pressure when you are stressed .also almonds are good to reduce hypertension. Unsalted pistachios are best to eat as a snack.


A healthier diet is one of the best ways to manage blood pressure naturally and is also the first kinder defense to prevent you from high blood pressure. The diet plan suggested by Diet Clinic helps a person to maintain a healthy range. Dietary changes, along with other lifestyle alterations, can manage healthy blood pressure effectively. It is very important to know that what we eat affects our overall health; thus, choosing the best diet is also vital. Include the above-listed foods that help you to maintain blood pressure effectively and will also help you to improve overall health.