Blood pressure: Foods that will keep your health in check

High Blood pressure or Hypertension is one of the common lifestyle diseases that people suffer nowadays. However, it can be controlled to some extent by exercising regularly, following a controlled diet and avoiding binge eating. Here are some food choices that you may include in your diet to keep your blood pressure in check.

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Blood pressure foods: Banana

Banana is known to be rich in potassium and according to the American Heart Association, potassium alleviates the tension in the walls of blood vessels, thus reducing blood pressure. Potassium, Magnesium and fiber are known to control blood pressure and are abundantly found in whole fruits and vegetables. 

Blood pressure foods: Green Leafy Vegetables

You might already know that green leafy vegetables are a good source of a lot of minerals and vitamins. Leafy veggies like spinach, broccoli, kale, lettuce, or mustard greens are a rich source of nitrates which helps people in hypertension. Leafy greens are a good source of potassium that again aids in flushing sodium out of the body. 

Blood pressure foods: Beetroot

The Anthocyanin pigment which is found in many berries is also present in Beetroot that aids in maintaining blood pressure. Along with anthocyanin, beetroot is also filled with antioxidants and is consumed as an iron source for those who have lower blood Haemoglobin count. 

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Blood pressure foods: Seeds

Consuming unsalted seeds of pumpkin, flax, and sunflower seeds also aid in lowering your blood pressure as these seeds are rich in magnesium which relaxes the blood vessels and thus aids in BP regulation.

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Blood pressure foods: Walnuts

Walnuts are the source of plant-based Omega-3 Fatty acids. The study conducted by researchers at Penn State University stated that consuming whole walnuts daily as part of your diet (that is low in saturated fats) could help in decreasing the blood pressure levels by improving the blood flow through the blood vessels. 

Blood pressure foods: Garlic

In an article from a leading daily, Macrobiotic Nutritionist and Health Practitioner Shilpa Arora ND said, "Raw garlic in the morning, on an empty stomach may be very beneficial for your lipid profile. It's a natural blood thinner, which helps stabilise high blood pressure and cholesterol levels."  

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Disclaimer: The benefits of these food items for lowering BP may vary from patient to patient. It is advised that patients consult a dietician before including these food-items in their diet.