The Best Diet Plan for High Blood Pressure


the best diet plan for high blood pressure

Pick A Healthy Diet Plan To Cure Hypertension

Hypertension or High Blood Pressure is a lifestyle disease that is affecting the daily lives of millions of Indians. A fitness regime entailing exercises, stress management, and a healthy low-sodium diet is what most doctors advise their patients.

Diet is pivotal in controlling blood pressure levels. Although you may not have control over risk factors like heredity that can lead to hypertension. However, making a judicious choice of the foods you consume can go a long way in managing your health condition.

We list below some food options that you can choose if you are dealing with hypertension:

Potassium Rich Foods

Potassium aids in maintaining sodium balance in your body and controlling blood pressure. Bananas are rich in this nutrient. Have them with your breakfast meals. Other Potassium-rich fruits include dates and avocadoes. Among the vegetables which are good Potassium sources, you can pick Potatoes, Sweet Potatoes and Spinach.

Low-Fat Meals

Minimize your carbohydrate and fat intake. Opt for low-fat dairy products, for instance, skimmed milk is believed to curtail risks of cardiovascular diseases.

Avoid deep-fried items as much as possible. Instead, consume baked or steamed foods. Replace saturated fats with food items containing Omega 3 Fatty Acid that is good for heart health.

Whole Grains

Whole grains are superior foods that help the body in fighting off diseases like diabetes, heart ailments, colon cancer, etc. Whole wheat, oats, brown rice, quinoa, and corn are some options to choose from. Stay energetic all day by including them in your breakfast or dinner.

Low Sodium Diet

Watch the amount of salt you consume. Avoid sprinkling extra salt in salads and other meals. Make efforts to stay away from processed foods that contain excess preservatives and salt, for instance, pickles, sauces, bread, cheese, etc. You could rather pick alternative spices like garlic and herbs to add flavor to your meals. In fact, garlic is an amazing food item that has proven properties for lowering blood pressure.

Avoid Caffeine Intake

If you are someone who cannot live without your daily cup of coffee, it is time to make a resolution to give up your favorite beverage in case you have been diagnosed with hypertension. Coffee contains high amounts of Caffeine and consuming them can have damaging effects on your health. Switch to alternatives like green tea or black tea that are popular for their health benefits.

Stay Stress-Free

Besides a good health insurance plan for fighting hypertension, you not only require a nutritious diet but also regular exercises, medication and stress management. More importantly, limit your alcohol consumption and maintain healthy body weight.

Treatment of any disease involves additional expenditure that may cause a financial burden. Worrying about finances can lead to stress and worsen your health condition. Health insurance eliminates such stressors. If you really wish to lead a stress-free life, go for a medical insurance that provides coverage for all your medical expenses for the treatment of hypertension.

6 Foods That You Can Eat to Lower Your High Blood Pressure

Hypertension is a medical condition in which the pressure inside the arteries becomes abnormally high. One of the primary steps to reduce your hypertension is to take a healthy diet. By starting new food habits that include fewer calories, you will be able to reduce your high blood pressure. Here are six types of food that lower blood pressure in the long run:

1. Berries: According to a recent study, berries such as strawberries and raspberries contain a flavonoid that opens the blood vessels allowing smooth blood flow. They not only reduce blood pressure but also prevent individuals from developing this condition. Add berries to your diet. You can take them along cereal for breakfast or freeze them for preparing a dessert.

2. Green Leafy Vegetables: Leafy greens such as spinach and kale contain potassium and magnesium that helps in removing sodium from the urine. It helps in lowering your blood pressure. The nutrients found in the leafy greens are an important part of Dietary Approaches to Stop Hypertension (DASH diet). You can include frozen vegetables in your diet as they are rich in nutrients and can be stored easily.

3. Bananas: Taking a potassium-rich diet is beneficial for your overall health. Bananas are rich in potassium as it contains 452 mg of potassium. In order to add variety in your diet, you can slice a banana into your oatmeal or take it along with a boiled egg for a healthy breakfast.Bananas are the most versatile fruits. To get a variety in your diet, you can even prepare a smoothie that is a rich superfood.

4. Dark Chocolate: Eating dark chocolate can reduce your high blood pressure as it is rich in flavanols that enhances the blood flow to the brain and heart. It makes the platelets less sticky. Also, it helps in reducing the risk of developing cardiovascular disease. It is advisable to eat one square of dark chocolate every day as it has 70% cocoa.

>> Check: Why it is Important For Hypertension Patients to Buy Health Insurance

5. Oatmeal: A bowl of oatmeal is both nutritious and delicious. It is a high-fiber, low in fat, and has less sodium making it an ideal breakfast option. It helps in reducing your cholesterol level and reduces both systolic and diastolic blood pressure. Overnight oats are a great option for breakfast that you can prepare in advance. All you need to do is to soak half a cup of oats with milk in a jar. Stir it and add berries and cinnamon according to your liking.

6. Garlic and Herbs: Garlic is an antibiotic food that comprises of numerous health benefits. It helps in raising the production of nitric acid in the body. Nitric acid acts as a vasoconstrictor, widens the arteries, and reduces high blood pressure. It is advisable to add garlic instead of salt that improves your heart health. Some of the herbs and spices that you should include in your diet are basil, cinnamon, and thyme to lower blood pressure.


People who have health insurance always have a win-win situation. Care Health Insurance provides various health insurance plans that provide you financial security to meet any health-related emergency in the future. You can choose Care Freedom if you are suffering from hypertension.

Stay healthy and hearty!

Disclaimer: Underwriting of claims for Hypertension is subject to policy terms and conditions.

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