Food Items To Include In Your Diet To Control Blood Pressure

Hypertension can result in heart attacks, strokes or even kidney failure. Not just a healthy diet, lifestyle changes like regular exercise, stress management etc. can also help to lower blood pressure

Food Items To Include In Your Diet To Control Blood Pressure

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New Delhi: The lifestyle disorder of high blood pressure, often known as hypertension, affects millions of people all over the world. As far as India is concerned, one in three Indians has hypertension or a heart condition, according to a survey from the Cardiological Society of India (CSI). The fact that high blood pressure has no clear symptoms and may not be discovered until you begin routine check-ups is even more concerning.

The heart will have to work harder to pump blood through the body if blood pressure levels are left unregulated and high for an extended length of time. This could result in major health issues like heart attacks, strokes, heart failure, or even kidney failure. 

What is High Blood Pressure?

Blood pressure is the force of blood against the walls of your arteries as it circulates through your body. It's measured using two numbers: the systolic pressure (the top number), which is the pressure when your heart beats, and the diastolic pressure (the bottom number), which is the pressure when your heart is at rest between beats.

A normal blood pressure reading is generally considered to be 120/80 mm Hg. High blood pressure, or hypertension, is defined as a reading of 130/80 mm Hg or higher.

In addition to a healthy diet, other lifestyle factors such as regular exercise, stress management, and not smoking can also help to lower blood pressure. 

Food Items That Help To Control Blood Pressure:

Listed below are some food items that you can include in your diet if you are suffering from high blood pressure or hypertension:

1. Berries: Blueberries, strawberries, raspberries, and other berries are rich in flavonoids, which can help to relax blood vessels and lower blood pressure.

2. Bananas: Potassium, which is present in bananas, can help control hypertension. However, before increasing potassium consumption, individuals with kidney illness should speak with a doctor because too much potassium can be dangerous for them.

3. Fatty fish: Salmon, mackerel, and other fatty fish are rich in omega-3 fatty acids, which can help to reduce inflammation and lower blood pressure.

4. Watermelon:  It is a heart-healthy food rich in fibre, lycopene, vitamin A, and potassium. All of these nutrients have the ability to reduce blood pressure. Additionally, it is rich in beta-carotene, and vitamin C, and is an antioxidant too. 

5. Nuts, seeds and legumes: Almonds, pistachios, sunflower seeds, and other nuts and seeds are high in magnesium, which can help to lower blood pressure. Also, legumes like beans, lentils, and chickpeas are rich in fibre and protein, which can help to lower blood pressure.