Hypertension: 5 Foods To Include In Your DASH Diet For Lowering BP


  • Hypertension is marked by elevated blood pressure levels
  • High blood pressure is becoming very common these days
  • DASH diet includes eating more greens, vegetables, whole grains and nuts

Hypertension (or high blood pressure) is a condition we are well aware of now. The condition is so prevalent that even the young are not spared. The condition is marked with elevated blood pressure levels – this occurs when the force of blood against the artery walls is too high. High BP could be due to an underlying disease or our poor dietary and lifestyle choices. A good diet can go a long way in managing your blood pressure levels. Ditching fried and salty foods and opting for more greens (high-fibre veggies), whole-grains fruits, nuts and low-fat dairy forms is recommended. All of this is a part of DASH Diet or Dietary Approaches to Stop Hypertension.

Since DASH Diet is also about healthy and clean eating, in some cases, it has also led people to lose some weight. According to studies, excess fat, especially around the belly, may prove harmful for your heart.  

Hypertension Diet: Here are some foods you must include in your DASH Diet:

1. Banana
This mushy, easy-to-peel, easy-to-eat fruit is enriched with potassium, potassium helps negate the negative effects of sodium. Potassium acts a vasodilator that makes to urinate and expel excess sodium.

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Bananas are loaded with potassium

2. Spinach
Another superfood replete with potassium. In addition to that, spinach is also a good source of heart friendly folate and magnesium. You can use spinach to make smoothies, salads, soups, sabzi, stews etc.

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Spinach is one of the healthiest leafy greens
Photo Credit: iStock

3. Beetroot
The deep red root vegetable is plump with heart-healthy nutrients, most significant being potassium. Every 100 grams of beetroot contains around 325 mg of potassium. Beetroot also happens to be a good source of  fiber, folate (vitamin B9), manganese, iron and vitamin C. Drinka  glass of beetroot juice everyday and see the results for yourself.

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Beetroot is very good for heart

4. Low Fat Yogurt
According to a study, published in the American Journal of Hypertension, just two servings of yougurt per week may prove beneficial for those with high blood pressure. You can make a plethora of yogurt-based dishes like Greek yogurt, dips etc.


Adding enough probiotics to your diet can help improve gut health
Photo Credit: iStock

5. Almonds
Almonds again are a good source of potassium. Moreover, they are also loaded with omega 3 fatty acids that are known to fortify heart naturally and manage cardiac ailments too.



One should eat almonds daily
Photo Credit: iStock

So, include these foods in your hypertension diet and do not forget to exercise too.

(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)

About Sushmita SenguptaSharing a strong penchant for food, Sushmita loves all things good, cheesy and greasy. Her other favourite pastime activities other than discussing food includes, reading, watching movies and binge-watching TV shows.

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