A diet plan for hypertension includes some of the essential food items that help keep blood pressure in control, however, for those who don’t have a diet plan, it’s always a mystery. Following a diet plan to treat a condition doesn’t necessarily need having fancy food items that cost an arm and a leg. Your daily food items work well to manage your blood pressure levels, but the question is, which ones?

Here’s a list of some blood pressure-friendly food items:

1. The Seeds Trio
Flax seeds, pumpkin seeds and chia seeds are potent sources of nutrients such as amino acid, arginine and potassium and magnesium that help relax the blood vessels which ultimately aids to maintain blood pressure and treat hypertension effectively.

2. Berries
Packed with antioxidants, berries, be it strawberry, blueberry or raspberry are a must-have in your diet. Why, you ask? It’s because they have the potential to lower the risk of heart diseases and also are rich in flavonoids that may help to maintain heart health.

3. Citrus Fruits
Who doesn’t love the tangy family that is fun and filled with nutrients? Lemon, grapefruit and oranges are some citrus fruits that your tastebuds and body will love. The abundant minerals, plant compounds, antioxidants and vitamins make them the best items you can consume if you have hypertension. It also has no sodium and low calories and helps lower blood pressure.

4. Lentils and Beans
Loaded with potassium, magnesium and fibre, lentils and beans are quality sources of healthy nutrients that help manage hypertension. Due to the plethora of benefits they offer, beans and lentils help to keep a number of diseases at bay and enable people to live healthy lives.

5. Green Leafy Vegetables
You can never go wrong with the greens. A storehouse of vital nutrients such as calcium, magnesium, potassium, nitrates and antioxidants, green leafy vegetables such as broccoli and spinach may help to keep your blood pressure levels in check. Often a part of every diet plan for weight loss, green leafy vegetables also contribute to your overall wellness.

6. Banana
Thinking of taking a supplement to manage hypertension? Give it a break! Instead, have a banana. Food items rich in potassium such as bananas may help control your blood pressure levels and may also help to maintain an adequate amount of fluids in our cells. Go Bananas!

We mentioned the must- haves, now it’s time for the one’s that you need to stay away from if you wish to control your hypertension:

  • Bid a farewell to butter and processed cheese.
  • Restricted use of additions that makes everyone drool such as ketchup, garlic sauce, chutney, soya sauce, chilli sauce and pickles.
  • Avoid high-salted food items such as potato chips, popcorn, crackers, slated nuts or snacks.
  • Keep sodium to a minimum. Avoid baking powder, processes foods, common salt and sodium bicarbonate.

Always remember, blood pressure is a silent killer. Avoid the ill effects of it by ensuring to eat a healthy diet. The best option is to consult a nutritionist like Dr Reema Parikh at FitnFab that can include the best food items in your diet that your taste buds will love and your body will thank you for.