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7 Foods That Can Help To Lower Your Blood Pressure

The food we consume forms the basis of our health. Without the proper intake of nutritious and healthy food, it is unnatural to expect our health to perform at its best. For the ones with high blood pressure, a heart-healthy diet is an integral part, along with adequate exercise.
Doctors advise patients to check their blood pressure regularly. Regularly checking your blood pressure at home using a blood pressure meter helps understand how your daily activities and diet affect your health.

Finding a good quality blood pressure meter is essential for this which shows you accurate results. By checking your blood pressure level using a machine, you can form a diet that works towards your health.

For this, knowing the foods that help build strong immunity and lower the risks of heart diseases is important. Based on the recommendations by leading experts, here is our list of top 7 foods one must consume regularly to lower blood pressure:

     1. Pumpkin seeds:

Small but power-packed, pumpkin seeds are high in nutrients like magnesium, potassium, and arginine. Arginine is an amino acid that helps in the production of nitric oxide, which is essential for blood vessel relaxation and lowering blood pressure. Include these seeds in your salads, vegetables or use pumpkin seed oil as an alternative to your regular oil.

     2. Red beetroot:

Most people dread eating this red vegetable in spite of knowing its health benefits. It’s time to make your health a priority and keep red beetroots closer to your heart, for your heart. Like pumpkin seeds, beetroots too are known for improving the production of vascular endothelial nitric oxide and they are rich in iron too. You can consume beetroots in the form of juices or as a salad bowl.

     3. Oats:

Oats are not just a fad everyone is jumping into. Oats are the perfect replacement for your daily stir-fried breakfast. Unlike other breakfast items, oats are low in sodium and fats, and high in dietary fibre. The best part is that you can make your oats in a variety of ways to suit your tastebuds and escape the boredom of their bland taste.

     4. Berries:

Not all superfoods are boring. Berries are a delightful addition to your diet for lowering blood pressure. Berries are rich in antioxidants that help reduce the risk of heart diseases. Blueberries, strawberries and raspberries are the common types of berries you can consume regularly.

     5. Carrots:

If you are one of those people who love to bite on crunchy and sweet carrots, this vegetable is a blessing in disguise for your heart! Carrots are rich in phenolic compounds that help in relaxing the blood vessels and reducing inflammation. This as a result may help in lowering blood pressure. Consuming raw carrot or carrot juice is especially beneficial compared to consuming it in other forms.

     6. Bananas:

We have all learned in school about how bananas are rich in potassium. Along with the various other benefits of eating bananas, potassium helps directly lower blood pressure. For this reason, eating a banana every day is advisable for people facing high blood pressure problems.

     7. Skimmed milk or Greek yoghurt:

Milk and milk products are a go-to for lowering blood pressure. However, people are often used to drinking whole milk which is high in unhealthy fats. Instead, skimmed milk is a better option for lowering blood pressure. Similarly, greek yoghurt too is rich in calcium and potassium and is known to reduce blood pressure and risk of hypertension.



That’s the end of our list of 7 foods you can stick to along with a healthy daily routine for lowering blood pressure. For further assistance or to know more about our digital blood pressure monitor, contact us now! We’re happy to help.