1. Health & Lifestyle

8 Super Healthy Foods to Control Your High Blood Pressure

Pronami Chetia
Pronami Chetia

One in five young adults in India has a high blood pressure problem! The shocking data was revealed at the research report presented at the 70th Annual Conference of the Cardiological Society of India (CSI). Moreover, High Blood Pressure or Hypertension is one of the most growing diseases across India with 207 million people (men 112 million, women 95 million).

It has to be noted that hypertension or high blood pressure is one of the key controllable risk factors of chronic health problems such as heart disease and stroke. According to the National Family Health Survey in 2017, one in eight Indians suffers from hypertension which translates to 207 million people which includes 112 million men and 95 million women. We can’t deny the fact that high blood pressure is one of the leading causes of premature deaths in India.

What is High Blood Pressure?

Hypertension, or high blood pressure, refers to the pressure of blood against your artery walls. With the passing time, high blood pressure can cause blood vessel damage that leads to heart disease, kidney disease, stroke, and other problems. Nevertheless, hypertension can be sometimes called the silent killer as it produces no symptoms and can be present in you unnoticed and untreated for years and years.

According to the (CDC), an estimated 75 million Americans have high blood pressure. Many risk factors for high blood pressure are out of your control, such as age, family history, gender, and race. But there are also factors you can control, such as exercise and diet. A diet that is rich in potassium, magnesium, and fiber and lower in sodium can help you to control blood pressure.

Foods to Lower Blood Pressure


The research was conducted against more than 34,000 people with hypertension. It reveals that those with the highest intake of anthocyanins mainly from blueberries and strawberries had an 8 percent reduction in the risk of high blood pressure.

Strawberries and blueberries contain an antioxidant called anthocyanins which can help to reduce the risk of high blood pressure.


Your favorite fruit banana may help you to lower the risk of your high blood pressure.

Banana contains plenty of potassium, a mineral that plays a vital role in managing hypertension.

Adults should consume at least 4,700 milligrams (mg) of potassium daily.


Drinking beet juice can help you in so many things along with reducing blood pressure in the short and long terms.

As per the research of 2015, it is reported that drinking red beet juice led to lower blood pressure in people with hypertension that drank 250 milliliters, about 1 cup, of the juice every day for 4 weeks. The researchers found s positive results within 24 hours.

Beet contains high levels of inorganic nitrate which causes a reduction in blood pressure.

Dark chocolate

And then your favorite food comes! Research says that this sweet treat may lower blood pressure.

You need to choose high-quality chocolate that contains a minimum of 70 percent cocoa and consume a single square, or a piece measuring about 1 ounce, each day.


That’s what most people are not aware of! Watermelon contains an amino acid called citrulline, which may help to manage high blood pressure.

Researchers found that animals given a diet rich in watermelon had resulted in better heart health. Moreover, Citrulline helps the body to produce nitric oxide, a gas that relaxes blood vessels and encourages flexibility in arteries. These effects aid the flow of blood, which can lower high blood pressure.


Good news for oats lovers! According to some research, oats contain a type of fiber called beta-glucan, which may reduce blood cholesterol levels and hence it can reduce blood pressure level.

Leafy green vegetables

That’s why you should always stick to leafy greens. It helps to manage blood pressure and reports suggest that eating 1–2 servings of nitrate-rich vegetables every day can reduce hypertension for up to 24 hours.


One reason more to go for Garlic! Garlic is a natural antibiotic and antifungal food. Its main active ingredient, allicin, is often responsible for the health benefits it offers. Garlic can enhance the flavor of many savory meals, including stir-fries, soups, and omelets. Research suggests that garlic increases the body's production of nitric oxide, which ultimately helps to smooth muscles to relax and the blood vessels to dilate that reduce hypertension.

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