Manage hypertension: Reduce high blood pressure, boost heart health with these 8 foods in your daily diet
Diet tips: High blood pressure is a "silent killer" that can lead to serious complications. Include these 10 foods, rich in fibre and potassium, to help manage hypertension naturally.
High blood pressure, or hypertension, is often referred to as a "silent killer" because its symptoms are subtle yet its effects can be life-threatening. Factors such as genetics, an unhealthy diet, a lack of exercise, excessive alcohol consumption, and smoking can all contribute to hypertension. In some cases, underlying health conditions like diabetes, kidney disease, or sleep apnoea also play a role. Left unmanaged, high blood pressure can lead to serious complications, including heart disease, stroke, and kidney damage. (Image: Canva)
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One of the most effective ways to combat high blood pressure is through dietary changes. Incorporating foods that are rich in fibre, potassium, and other heart-healthy nutrients can help regulate blood pressure and support overall cardiovascular health. Here are 10 foods recommended by Dr Shardha Nigam, a senior cardiologist with Felix Hospital, Gurgugram, to include in your diet to manage hypertension naturally. (Image: Canva)
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Fruits and vegetables: Rich in essential vitamins, minerals, and fibre, fruits and vegetables help maintain a healthy weight and improve heart health. Leafy greens like spinach and kale are high in potassium, which helps regulate blood pressure. Berries, bananas, and oranges provide antioxidants and essential nutrients that support overall cardiovascular health. (Image: Canva)
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Whole grains: Whole grains like oatmeal, quinoa, brown rice, and whole wheat bread are excellent sources of dietary fibre. Fibre helps lower blood pressure by improving blood vessel function and reducing cholesterol levels. Whole grains also provide vital nutrients such as B vitamins and magnesium, which support heart health and regulate blood pressure. (Image: Canva)
Lean proteins: Lean proteins, such as skinless poultry, fish, and plant-based options like beans and lentils, are low in saturated fats and high in essential nutrients. Fatty fish, including salmon and trout, provide omega-3 fatty acids, which help reduce inflammation and lower blood pressure. Plant-based proteins also offer heart-healthy fibre and minerals. (Image: Canva)
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Nuts and seeds: Nuts and seeds like almonds, walnuts, flaxseeds, and chia seeds are rich in healthy fats, fibre, and important nutrients such as magnesium and potassium. These components support heart health by reducing cholesterol levels and improving blood vessel function. Regular consumption can help lower blood pressure and promote overall cardiovascular wellness. (Image: Canva)
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Low-fat dairy: Low-fat dairy products such as yoghurt and skim milk provide calcium and potassium, which are crucial for maintaining healthy blood pressure levels. Calcium helps regulate the contraction and relaxation of blood vessels, while potassium balances sodium levels in the body. Choosing low-fat options reduces saturated fat intake, benefiting heart health. (Image: Canva)
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Legumes: Beans, chickpeas, and lentils are high in dietary fibre and essential nutrients like potassium and magnesium. Fibre helps lower cholesterol levels and regulate blood pressure by improving blood vessel function. Legumes are also a low-fat, plant-based protein source that supports overall cardiovascular health and aids in blood pressure management. (Image: Canva)
Herbs and spices: Incorporating herbs and spices like garlic, basil, and cilantro into your diet can enhance flavour without adding extra salt. Garlic, in particular, has been shown to have antihypertensive properties, helping to relax blood vessels and improve blood flow. Using these seasonings can reduce sodium intake and support heart health. (Image: Canva)
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Beets: Beets are rich in nitrates, which the body converts to nitric oxide. This compound helps relax and dilate blood vessels, improving blood flow and reducing blood pressure. Regular consumption of beets or beet juice can contribute to better cardiovascular health and lower hypertension levels. (Image: Canva) Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.
![High blood pressure, or hypertension, is often referred to as a "silent killer" because its symptoms are subtle yet its effects can be life-threatening. Factors such as genetics, an unhealthy diet, a lack of exercise, excessive alcohol consumption, and smoking can all contribute to hypertension. In some cases, underlying health conditions like diabetes, kidney disease, or sleep apnoea also play a role. Left unmanaged, high blood pressure can lead to serious complications, including heart disease, stroke, and kidney damage. (Image: Canva)](https://images.moneycontrol.com/static-mcnews/2024/10/20241007071548_2.jpg "High blood pressure, or hypertension, is often referred to as a "silent killer" because its symptoms are subtle yet its effects can be life-threatening. Factors such as genetics, an unhealthy diet, a lack of exercise, excessive alcohol consumption, and smoking can all contribute to hypertension. In some cases, underlying health conditions like diabetes, kidney disease, or sleep apnoea also play a role. Left unmanaged, high blood pressure can lead to serious complications, including heart disease, stroke, and kidney damage. (Image: Canva)")
