Start YOUR meal plan today!
logo w/ blood pressure and glucose monitors
Print Friendly, PDF & Email

The kind of fast-paced lives that we lead today might be important to maintain a certain lifestyle. However, in this process, we tend to sacrifice a whole lot of our health by losing on basic factors like controlled blood pressure.

different items to help prevent or control hypertension - banana, fruit juice, hand weight, an apple, a journal and a tape measure

Hypertension is becoming more common than before. People of young ages are now being diagnosed with conditions like Hypertension which results in irregular blood pressure.

Basics: What is High Blood Pressure?

How is hypertension caused?

7 Foods That Help Control Hypertension

By its name, some people might confuse it with facing a lot of stress as the definition of hypertension. Whereas, this condition refers to the pressure of blood that is being applied against the walls of your arteries. This is also called high blood pressure and if not treated properly, it can also start damaging heart and kidney health and might also result in a stroke.

This disease might go unnoticed but the results can be dangerous. Along with taking proper treatment for the same, a good diet and exercise routine is equally important to keep hypertension or high blood pressure in check.

It is important for the patients of high blood pressure to have a diet that is high in potassium and low in sodium among other important factors. Here are some foods that can help you lower and control high blood pressure:READMORE

Click here to learn how we can help you better manage your hypertension/ High Blood Pressure

Now that we’ve covered some of the basics about Hypertension and High Blood Pressure, let’s talk about 7 foods that help control them.

1. Berries

a bowl of various berries that are good for hypertension and high blood pressure

Blueberries, especially, are rich in a natural compound known as flavonoid that works efficiently in lowering hypertension. You can include berries in your diet easily by adding them to your glass of smoothie and also in your salads. Strawberries, raspberries and blackberries are also some of the other berries that can be used to lower hypertension.

2. Bananas

a bunch of bananas as the #2 food to help prevent or control hypertension/ high blood pressure

Potassium-rich foods also help in breaking down the negative effects of salt in your body. Bananas are one of the richest foods in potassium. These are not only great for your heart but also help in controlling fluids forming in the kidneys. Add at least 1 banana to your diet every day after consulting your doctor.

3. Oatmeal

a bowl of oatmeal topped with a few slices of banana, as the #3 food to help prevent/ manage hypertension/ high blood pressure

Oats are not just great for controlling blood pressure levels but they also provide enough fiber for your body to process extra sodium out of it. You can have oatmeal every other day as your breakfast. It tastes even better when you put a half sliced banana on it!

4. Green, leafy vegetables

various green, leafy vegetables as the 4th on the list of foods that can prevent/ manage hypertension/ high blood pressure

Kidneys also play a huge role when it comes to hypertension or high blood pressure. It is the excessive production of fluids in the kidneys that results in high blood pressure. So, to keep that in check, leafy, green vegetables such as spinach, kale, lettuce, etc. are important to be included in your diet. These are rich in potassium and potassium helps in excreting extra sodium from your body through urine.

5. Yogurt

a bowl of yogurt for the 5th food on the list to help prevent/ manage hypertension/ high blood pressure

Yogurt or skim milk are both great sources of calcium and are also low in fat. Both of these have significantly helped people in lowering their blood pressure levels. You can either have a bowl of yogurt with your breakfast or you can also make lassi out of it and have it any time during the day.

6. Garlic

cloves of garlic as the #6 food on the list to help prevent/ manage hypertension/ high blood pressure

According to recent researches done on the effects of garlic on patients of hypertension, it was found that garlic can help in lowering down the levels of hypertension by increasing the levels of nitric oxide in the body. This helps in promoting vasodilation, also known as the widening of the arteries to ease blood flow through them.

Related: How to Use Garlic to Improve Your Wellbeing (and Avoid Garlic Breath)

7. Herbs

Even though herbs do not have a direct effect on hypertension, these can greatly reduce the amount of sodium that you have in your daily diet. A meal high on other spices and herbs can still be delicious and would help you control your urge to add more salt. You can season your food with herbs like coriander, mint, thyme, rosemary, cinnamon, paprika, etc.

Source: Times of India

Helpful: Power Spices to Make Food Taste Nicest

Do you have questions or tips to help prevent or better manage hypertension or High Blood Pressure? Please share your question/ comment below. Thanks!

This site displays Affiliate links. Click here to read the Disclaimer.