Eat Your Way to Healthy Blood Pressure Levels: Here's How


Eat Your Way to Healthy Blood Pressure Levels: Here's How

Pick A Healthy Diet Plan To Cure Hypertension

Hypertension or High Blood Pressure is a lifestyle disease that affects  the daily lives of millions of Indians. A fitness regime entailing exercises, stress management, and a healthy low-sodium diet are what most doctors advise their patients. Following a high blood pressure diet plan can save you from health conditions you can’t imagine you would fall prey to if you aren’t careful about your health.

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

We list below preventive measures  that you can follow 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. Prepare a high blood pressure diet menu for yourself and your loved ones to be healthy in the coming years.

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 excellent  foods that help the body fight  diseases like diabetes, heart ailments, colon cancer, etc. Whole wheat, oats, brown rice, quinoa, and corn are some options to choose from the hypertension diet plan. 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. Try to avoid processed foods that contain excess preservatives and salt, for instance, pickles, sauces, bread, cheese, etc. You could instead pick alternative spices like garlic and herbs to add flavour to your meals. In fact, garlic is an amazing food item with proven properties for lowering blood pressure.

Avoid Caffeine Intake

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

Stay Stress-Free

Besides a good health insurance plan for fighting hypertension require not only a nutritious diet  but also regular exercise , medication and stress management. More importantly, limit your alcohol consumption and maintain a 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. If you wish to lead a stress-free life, go for medical insurance that provides coverage for all your medical expenses for the treatment of hypertension.

Foods 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 can reduce your high blood pressure. Healthy diet for hypertension patients can help them feel relaxed and less anxious. 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 reduce blood pressure and  prevent individuals from developing this condition. Add berries to your diet. You can take them along with 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 in leafy greens are an essential 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: A potassium-rich diet benefits your overall health. Bananas are rich in potassium as it contains 452 mg of potassium. In order to add variety to 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 variety in your diet, you can even prepare a rich superfood smoothie .

4. Dark Chocolate: Eating dark chocolate can reduce your high blood pressure as it is rich in flavanols that enhance 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. Eating one square of dark chocolate daily is advisable as it has 70% cocoa.

5. Oatmeal: A bowl of oatmeal is both nutritious and delicious. It is a high-fibre , low in fat, and has less sodium making it an ideal breakfast option. It helps reduce your cholesterol levels and systolic and diastolic blood pressure. Overnight oats are a great breakfast option 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  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. Some herbs and spices  you should include in your diet are basil, cinnamon, and thyme to lower blood pressure.

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


People who have health insurance always have a win-win situation. Care Health Insurance provides various health insurance plans that provide with 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.

View Our Editorial Policy


+91 verified
Please enter a valid mobile number
Please enter a valid Full Name
I have read and agree to the Terms & Conditions
Please select terms and conditions
Get updates on WhatsApp

Articles By Category

Health Insurance Articles
Family Family
Senior Citizens Senior Citizens
Maternity Maternity
Surgery Surgery
Heart Heart
Tax & Investments Tax & Investments
Lifestyle Lifestyle
Awareness Days Awareness Days
Child Care Child Care
Money Saving Tips Money Saving Tips
Festive Days Festive Days
Covid-19 Covid-19
Travel Insurance Articles
International International
Student Student
Travel Tips Travel Tips
Visa Visa
Passport Passport
Insurance Guide
Health Health
Travel Travel
Reach out to us
Whatsapp Chat 8860402452



Chat with Us

Please Select Chat Option ×
Buy New policy To explore and buy a new policy
Existing policy enquiry for assistance with your existing policy