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A blood pressure reading above 120/80 mmHg is generally considered high. Bananas, bottle gourd, spinach, avocado, and beetroot are some potassium-rich food options to include in your daily diet to control blood pressure naturally
High blood pressure (hypertension) occurs when the force of blood against the walls of blood vessels is higher than normal. (News18 Kannada)
Irregularities in blood pressure is one of the most common health issues today. High blood pressure (hypertension) occurs when the force of blood against the walls of blood vessels is higher than normal.
A blood pressure reading above 120/80 mmHg is generally considered high. Hypertension is a major cause of heart-related issues. However, with a few lifestyle and dietary changes, one can effectively control blood pressure.
Here are eight food habits that can help control high blood pressure:
Eat Potassium-Rich Foods
Potassium plays a crucial role in balancing sodium levels, which helps regulate blood pressure. Bananas, bottle gourd, spinach, avocado, and beetroot are some potassium-rich food options to include in your daily diet to control blood pressure naturally.
Choose Whole Grains
Whole grains improve digestive health and help regulate insulin levels, aiding in blood pressure control. To maintain BP, reduce refined carbohydrates such as white rice and flour, and increase whole-grain consumption, such as oats, brown rice, jowar, and whole wheat.
Reduce Sodium Intake
Excess sodium (salt) can lead to high blood pressure. To maintain lower blood pressure, use less salt in cooking and opt for low-sodium food choices. People with BP issues should avoid fast food, packaged snacks, and processed foods.
Increase Omega-3 Fatty Acids
Consume omega-3-rich foods, such as salmon, mackerel, sardines, walnuts, chia seeds, and flaxseeds, at least twice a week. Omega-3 fatty acids reduce inflammation and improve blood vessel function, helping lower blood pressure.
Drink Herbal Tea
Herbal teas are rich in anthocyanins and antioxidants, which help relax blood vessels. Hibiscus tea, green tea, lavender tea, and chamomile tea are herbal tea options to maintain BP levels.
Eat Garlic
Garlic increases nitric oxide production, which helps dilate blood vessels and lower blood pressure. Include fresh garlic (1-2 cloves daily), garlic powder, and cooked garlic in your daily meals.
Limit Alcohol Intake
Excessive alcohol consumption can increase blood pressure and interfere with medication effectiveness.
Follow the DASH Diet
The DASH (Dietary Approaches to Stop Hypertension) diet is designed to manage blood pressure and support heart health.
The Diet Includes…
- Fruits and vegetables (4-5 servings per day)
- Low-fat dairy products (2-3 servings per day)
- Whole grains (6-8 servings per day)
- Legumes (4-5 servings per week)
The DASH diet can significantly lower blood pressure when followed consistently.
By incorporating these dietary habits into your daily routine, you can naturally improve heart health and manage high blood pressure effectively.
