Does nutrition have any role to regulate hypertension? Yes, the right nutrition can help to lower blood pressure and the risk of cardiovascular complications.

What is right nutrition? Lean proteins (fish, chicken, tofu, legumes), grains, healthy fats (low-fat dairy, whole olive oil, nuts, seeds, avocados), fruits & vegetables especially leafy greens, bananas, berries, citrus fruits etc.

Nutrients that support healthy blood pressure

  • Potassium – Regulate sodium (Bananas,coconut water, spinach)
  • Calcium – Supports vascular function (Milk & Milk products, Ragi)
  • Magnesium- Relaxes blood vessels( nuts,seeds,whole grains)
  • Fiber-improves heart health & fruits, veggies, whole grains)
  • Antioxidants- Reduce inflammation(Berries,green tea)

Foods to limit

  • Salt & Salty foods
  • Deep fried foods
  • Refined carbs & sugar
  • Processed meats
  • Excess caffeine
  • Alcohol

Smart eating habits

  • Control portion size
  • Water intake according to your BMI
  • Low salt cooking methods,use herbs & spices instead.
  • Home cooked meals

RECOMMENDED DIETARY PATTERN- DASH DIET