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Top 10 Foods That Help Lower Blood Pressure

Vallari Sharma
3 min read

Top 10 Foods That Help Lower Blood Pressure

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Courtesy high levels of stress and our imbalanced diets, today the problem of hypertension and high blood pressure has become more common than ever.

People as young as thirty, are reporting its symptoms. While with medications, the problem of hypertension are quite effective in controlling blood pressure levels, to get the best results one must be careful about their diet. There are some foods that work like medication itself.

Here is a list top 10 foods that will help you keep your blood pressure levels in check.

1. Dark chocolate

Who thought pressure-lowering diet could be so delicious? According to researchers at the University of Manitoba, having a couple of cubes of dark chocolate can help you keep your blood pressure in check, as it is rich in flavonoids which are known to lower blood pressure. However, make sure that the dark chocolate you treat yourself with is original and isn’t loaded with sugar and butter.

2. Beetroots

Beetroots are high in nitric oxide, which helps open your blood vessels and lower blood pressure. In a study, it was found that the nitrates in beetroot juice lowered research participants’ blood pressure within 24 hours. It was noted that it reduced both systolic and diastolic blood pressure. Besides keeping your blood pressure in control, beetroots also help in increasing the iron and haemoglobin levels in your body. So, slice them, soup them, bake them, juice them, puree them, have them raw or have them cooked, the choice is yours, but make beetroots a part of your daily diet and always be in the pink of your health.

  1. Eggs

    Well, this one's a little controversial, as eggs are known to be high in cholesterol, but many studies have shown that egg yolks don’t raise the risk of heart disease. Moreover, according to a recent study conducted by American Chemical Society, egg whites can help lower down blood pressure. This, however, doesn’t mean that you eat those buttery omelettes available in cafes and roadside stalls. To get its full benefits, make your omelette and keep the salt and fat as low as you can.

    4. Flax seeds

    Including flax seeds in your diet is probably the simplest way to lower down your blood pressure levels. Since they’re almost tasteless, they can be added to smoothies, salads, sandwiches, chapatis and you can also munch on them in between meals. Flaxseeds are amazing source of fibre, as well as omega-3 fatty acids, which help reduce inflammation throughout the body and improve the health of your heart and circulatory system.

    5. Onions

Onions are rich in quercetin and according to a research conducted by the University of Bonn, quercetin works efficiently in lowering the blood pressure in overweight and obese people. Onions are available during all seasons and are widely used in Indian food, which busts the myth that blood-pressure-lowering diet requires fancy ingredients that are not available locally and don’t go well with the Indian palate.


6. Tomatoes

They’re not only rich in blood-pressure-lowering, vitamin-C and quercetin, but are also an amazing source of lycopene, which researchers at Ben-Gurion University of the Negev in Israel have linked to significant reductions in blood pressure. By asking you to include tomatoes in your daily diet, we don’t mean to say that you should have ketchup with every meal. Ketchup is high in salt and sugar and contains only a little bit of tomato pulp. Have fresh tomatoes daily and see your blood pressure levels go down.

7. Mangoes

We told you, you need not have boring food to keep your blood pressure in check. Mangoes which are said to lead to weight gain because of their high sugar content are rich in fibre and beta-carotene, both of which are effective in bringing down the blood pressure levels. So, grab a slice of mango and satisfy your sweet-tooth cravings and at the same time, keep your blood pressure levels in check.

8. Spinach

Seems like Popeye's favourite food not only gives you the strength to fight villains, but is also very effective when it comes to keeping your blood pressure within the normal limits. It’s rich in antioxidants, fibre, and vitamin c, all of which help in lowering blood pressure. From smoothies to pastas to curries to salads, you can have spinach in a million ways. Try to have something or the other every day, your body (and skin, and hair) will thank you.

  1. Sweet potatoes

Yes, they’re full of carbs but carbs don’t have anything to do with blood pressure levels. This yummy vegetable is also rich in resistant starch, vitamin c, beta-carotene, which we know are effective in preventing hypertension. Next time, when you want to snack on something yummy and filling, treat yourself with some shakarkandi chaat or baked sweet potato wedges.

10. Strawberries

Well, now you have another excuse to gorge on these juicy, red berries. A recent study has discovered that resveratrol, a pigment found in red fruits like strawberries is good in preventing hypertension and helps lower blood pressure. So, swap your unhealthy sweet treats with some fresh or frozen (however you may like) strawberries and see your waist size and blood pressure levels go down.  

All of the aforementioned foods are easily available in the Indian market and unlike fancy supplements, including them in your diet won’t burn a hole in your pocket and will help you to regulate your blood pressure levels. Even if you’re not a patient of hypertension, incorporating these foods in your diet will only do you good. A lot more good than you can imagine. Try it and see the results.

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