5 Best Food Items For High Blood Pressure, Recommends Dietitian

Managing high blood pressure (hypertension) is vital to eliminate or prevent harmful, long-term damage to arteries, heart, brain, and kidneys. Controlling elevated blood pressure can significantly alleviate the risk of heart attack, stroke, and heart failure because it often does not have symptoms. Active management is vital to avoid permanent organ failure, vision loss, and decreased lifespan. It is worth noting that leafy greens, berries, beetroot, fatty fish, and nuts are among the best foods for managing high blood pressure. These foods are an excellent source of potassium, nitrates, and magnesium to relax blood vessels. These foods combined with low-fat dairy and whole grains are central to DASH diet.

According to a report featured in World Health Organisation, “Hypertension (high blood pressure) is when the pressure in your blood vessels is too high (140/90 mmHg or higher). It is common but can be serious if not treated. People with high blood pressure may not feel symptoms. The only way to know is to get your blood pressure checked. Lifestyle changes like eating a healthier diet, quitting tobacco and being more active can help lower blood pressure. Some people may still need to take medicines." ¹

Major Risk Factors of High Blood Pressure

Some of the modifiable risk factors may include unhealthy diet patterns like consumption of excessive salt, diet high in saturated fats and trans fats, reduced intake of fruits, veggies, sedentary lifestyle, intake of tobacco, alcohol, and being overweight.

Apart from these factor, environmental factors can also pose risk for hypertension where air pollution is harmful.  Meanwhile, when it comes to non-modifiable risk factors, it can include a family history of hypertension, age above 65 years, and co-existing diseases like diabetes or kidney disease.  

Symptoms of Hypertension

Many people with hypertension do not experience any symptoms. However, high blood pressure can cause blurred vision, headaches, chest pain, and other symptoms. Getting your blood pressure checked is the ideal way to discover if you have high blood pressure. If hypertension is not cured, it can lead to other health issues like kidney disease, heart disease, or stroke.  Individuals with very high blood pressure (usually 180/120 or higher) can experience symptoms given below:

• Sharp headache

• Dizziness

• Chest pain

• Trouble breathing

• Vomiting

• Nausea

• Confusion

• Anxiety

• Blurred vision or other vision changes

Recently, leading dietitian Shweta J Panchal took to her Instagram account and said, “High BP is not a life sentence. But it does need the right food choices — every single day. You asked. I answered. Everything you need to know about managing High BP through your diet — the best atta, the best seeds, the best oil — all in one video. Because managing blood pressure is not just about medication. It’s about what’s on your plate. Every. Single. Day. 2

• The right atta reduces inflammation.

• The right seeds lower arterial pressure naturally.

• The right oil protects your heart without spiking your cholesterol.

• And most Indians are getting all three wrong — not out of carelessness, but because nobody told them.

When asked best aata (flour) for blood pressure, the nutritionist answered, “You can use any aata. Make sure that your aata has some amount of isabgol, high fibre really helps.” She answered some of the best foods for high blood pressure given below:

Best Seeds For BP: A combination of watermelon seeds and khaskhas in equal quantity, and one tea spoon daily, said the nutritionist.

Best Fruit For BP: Shweta answered Banana. The fruit has very good potassium levels.

Best Cooking Oil: She recommended mustard oil or ghee but quantity should always be low.

Best Nuts for BP: Almonds. The dry fruit has vitamin E that supports blood vessel function, added the nutritionist.

Best Breakfast for BP: The nutritionist suggested vegetable oats.

Best Snacks: She picked roasted makhana or chana. But both the foods should not be salted and must be consumed in plain form.

FAQs

References

1. WHO|Hypertension

2. Dietitian Shweta J Panchal via Instagram|Best foods for BP

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.