Keep your BP in check with these foods

Blueberries and strawberries

Management of high blood pressur

Help decrease high blood pressure

Medications, dietary changes, and other lifestyle adjustments can all help to decrease blood pressure while also decreasing the risk of complications. High blood pressure raises a person's chances of developing heart disease, stroke, and renal disease. Several studies have discovered that certain meals can help to reduce high blood pressure. We'll look at which foods are effective and how to include them in a healthy diet.


Anthocyanins, a kind of flavonoid, are antioxidant chemicals found in blueberries and strawberries. When compared to individuals who had a low anthocyanin intake, those who had the highest anthocyanin consumption — mostly from blueberries and strawberries — had an 8% lower risk of high blood pressure.

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Bananas are rich in potassium, a mineral that aids in the treatment of hypertension. Potassium is found in a medium-sized banana in the amount of 422 milligrammes. Adults should strive for a daily potassium intake of 4,700 milligrammes (mg). Potassium intake should be discussed with a doctor if you have renal problems, since too much can be hazardous.

Bananas are rich in potassium

Dark chocolate

This delicious delicacy has the potential to reduce blood pressure. Choose high-quality chocolate with at least 70% cocoa content and eat a single square, or a piece weighing around 1 ounce, per day.


In those with a small raise in blood pressure, a daily dose of kiwi can help. When compared to eating one apple a day for the same duration, eating three kiwis a day for eight weeks resulted in a more substantial drop in both systolic and diastolic blood pressure. Kiwis are very simple to incorporate into meals and smoothies.


Citrulline, an amino acid found in watermelon, may aid in the management of high blood pressure. Citrulline aids in the production of nitric oxide, a gas that relaxes blood vessels and promotes artery flexibility. These effects help to improve blood flow, which can help to decrease high blood pressure. Add watermelon to salads and smoothies to increase your consumption, or have it cooled in a watermelon smoothie.

Citrulline, an amino acid found in watermelon


Beta-glucan, a kind of fibre found in oats, has been shown to lower blood cholesterol levels. According to certain studies, beta-glucan may also help to reduce blood pressure. Start the day with a bowl of oatmeal, or texture beef or veggie burger patties with rolled oats instead of breadcrumbs.

Leafy green vegetables

Nitrates, which are abundant in leafy green vegetables, aid with blood pressure control. According to some studies, eating 1–2 servings of nitrate-rich veggies per day can lower blood pressure for up to 24 hours. Stir spinach into curries and stews, sauté Swiss chard with garlic for a delicious side dish, or bake a batch of kale chips to get your daily dose of greens.

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Garlic consumption raises nitric oxide levels in the body. Garlic is an antibacterial and antifungal food that is grown naturally. Allicin, the major active component, is frequently credited with the health benefits. Many savoury dishes, such as stir-fries, soups, and omelets, benefit from the addition of garlic. Using garlic instead of salt can help to improve heart health even further.

Fermented foods

Probiotics, which are helpful microorganisms that play a vital role in gut health, are abundant in fermented meals. Consuming probiotics has a minor impact on high blood pressure.


In the short run, drinking 1 cup of pomegranate juice everyday for 28 days can help decrease high blood pressure. The antioxidant content of the fruit was blamed by the researchers for this impact. Although you may eat pomegranates whole, some people prefer the juice. When purchasing pomegranate juice in a can, make sure there is no added sugar.


Pistachio nuts may help to lower a person's risk of hypertension. Pistachios are a nutritious nut that may help to lower blood pressure. Pistachio nuts, when included in a moderate-fat diet, are claimed to help lower blood pressure during times of stress. This might be due to a chemical in the nuts that relaxes blood arteries.

-Baskar Sai 

#KeepYourBpCheck #HealthyBP   #BPHealthyFoods #FoodsForBPDiet 

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