Foods To Keep Blood Pressure Under Control

By Chandreyee Sen

High blood pressure is one of the major health hazards affecting the society. It shows no symptoms and can go untreated for years until one day you suddenly feel uneasiness in your body or a chest pain.

Blood pressure or hypertension increases the level of blood pressure against your artery wall and risks you for detrimental diseases like cardiac arrest, kidney problem, stroke, cerebral attack and partial or full paralysis sometimes.

foods to control blood pressure
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You can inherit it from your genetic connections or develop by yourself. Although there are no major reasons of hypertension, it is often analyzed that excessive mental stress or emotional upheaval are its cause.

Doctors often term it as a 'silent killer' as it can wreak havoc on your health without you having the slightest hint of it. Proper medication and diet often help to keep a check and control your blood pressure level.

Below is a list of a few foods that you can consume to control your blood pressure level.


Most of us know that fruits help to fight back any disease and make your immune system stronger. However, did you know that banana helps in controlling your blood pressure level? Banana contains a high amount of potassium, and hence is beneficial when you are a sufferer of hypertension.

You can slice the banana and have it with milk and cornflakes or make a delicious banana smoothie (keep a check on your sugar content too) for breakfast.


The potential of garlic is not limited to adding flavour to your food but is a highly vital ingredient to control your blood pressure level. Consumption of garlic increases the level of nitric oxide in our body which in turn widens the arteries and reduces blood pressure on the walls.

You can consume garlic raw or add it to your leafy green salad along with thyme or basil to enhance its potential even more.

Green Leafy Vegetables:

Green leafy vegetables like spinach and kale are low in calories, rich in fibre, potassium, folate and magnesium. These are a few of the major ingredients that help in maintaining the blood pressure level.

Low-fat Dairy Products:

Dairy products that are low in fat content actually help in maintaining the blood pressure. Rich in calcium source, these low fat milk and even yogurt help lower the blood pressure level.

Whole Grains:

Whole grains are rich in fibre content and other essential nutrients like vitamins, minerals and bran that help to lower triglyceride levels. All these ingredients help in keeping the blood pressure level in check.


Nuts like walnuts are a goodsource of potassium, magnesium, fibre and healthy fats. These ingredients contained in the nuts help better blood flow and prevent any fluctuation in blood pressure.


If you have high blood pressure then sunflower and pumpkin seeds are a few of the best known seeds that help in reducing the blood pressure. These seeds are a rich source of potassium and magnesium that aid in lowering blood pressure.

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    Story first published: Tuesday, August 22, 2017, 15:30 [IST]
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