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Foods to eat during High Blood Pressure

Foods to eat during High blood pressure should be always healthy, green, rich in potassium, fiber and magnesium. During high blood pressure it is must to reduce amount of salt in your daily diet. Lots of green vegetable, dairy products, fish, poultry and fruits will help to reduce blood pressure.

Foods to eat during High Blood Pressure

High Blood Pressure is one most common health issue which most of the people faces all over the world. Blood pressure is all about the pressure which the blood creates against the wall of arteries while the heart pumps out the blood.

Health hazards caused by High Blood Pressure

High Blood pressure leads to various kinds of problems like hardening of arteries, heart attack, stroke, kidney failure, eye problems, unhealthy heart muscles, hypertension, stress etc. High blood pressure is the silent enemy it never gives any such indication in the beginning so one should have a regular check on it.

Treatments for High blood pressure

Various kinds of treatments are available today for high blood pressure in the form of various food supplements. Treatments are available in the form of allopathic, homeopathy and ayurvedic. But prevention is always better than cure so one must always keep a good follow up and be health conscious. It will be always better if one try to include good healthy food in their daily diet.

Foods which will keep your blood pressure under control


Follow DASH Diet for high blood pressure. Dash Diet is Dietary Approach to stop Hypertension. Dash Diet will be rich in potassium, magnesium, calcium, protein and fiber. DASH Diet consists of proper amount of potassium, fiber, animal portion, calcium, magnesium and protein in daily diet. Dash diet reduces extra fat, richness from your diet.

It is said that a human being requires 2000 calories per day. So according to DASH diet one should incorporate certain amount of serving regularly which are listed below:

Name of food groupAmount of daily serving
Grain7 to 8
Fruits4 to 5
Dairy products2-3 items
Vegetables4 to 5
Meat/Poultry/fish2 to 3
Nuts/Dry fruits/seeds1/2 to 1 cup
Fats and oil2 to 3
Sweet/Sugar1/4 spoon

Food Chart

The list of food is mentioned below which are to be incorporated in healthy diet.

  • Potatoes
  • Banana
  • Mango
  • Spinach
  • Squash
  • Avocado
  • Squash
  • Sweet Potatoes
  • Oranges
  • Melon
  • Green peas
  • Kale
  • Carrots
  • Collards
  • Green beans
  • Dry fruits (dates, raisins)
  • Grapes
  • Beet green
  • Lime beans
  • Strawberries
  • Peach
  • Apple
  • Yogurt
  • Low fat milk
  • Nuts
  • Tuna fish
  • Salmon
  • Egg
  • Cooked meat
  • Dark Chocolate(fat free)
  • Red wine(two to five ounce per day)

How the food helps in controlling high blood pressure

All the above mentioned food contains lots of potassium, fibers, calcium, magnesium and protein. As high fat in human body also becomes the reason for increase of pressure so it will be necessary to make sure that one should have a low-fat diet. All the above mentioned minerals help human body to have a good blood circulation all over the body. These mineral and proteins helps to carry blood more oxygen in the blood which will provide lots of oxygen in the human body. The DASH diet helps to reduce extra fat, cholesterol in the body and keeps people healthy.

As mentioned before it is always better to have a healthy diet early rather to get health problems in the later stage of life.

About Indrani Banerjee

Indrani Banerjee
Indrani is born and brought up in West Bengal-the state which is enriched with culture. Her educational qualification consists of Masters in English and Masters in Human Resource. She loves to deal with people and keeps desire to do something remarkable as she believes that there are only two resources on the earth-one is environment and another is human that’s why career wise she works as an HR Generalist. Reading and writing on varied articles is one of her desired extra curriculum activity. She loves to talk, spend quality time with friends and family. She is quiet travel freak. Among her hobbies cooking will take a very important place. She loves to do embroidery and paintings. Rather than that she is from a cultural background so dancing and painting is also added in her extra curriculum activities. For her family is most important and she lives for them .And she also believes whatever she is today because of them. She believes in God. She always believes that:”Learn from yesterday, live for today and hope for tomorrow”.

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