Experts on some foods that help you lower your blood pressure

 

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*Spinach is a good source of potassium. Potassium helps in the elimination of sodium from the body, thereby reducing high blood pressure.
*Beetroot is a good source of nitrates, which relaxes blood vessels & thereby helps in lowering blood pressure.
*Bananas are also a very good source of potassium that helps in maintaining blood pressure. Potassium relaxes blood vessels, thereby reducing high blood pressure. It also has antioxidant properties, which may contribute to its beneficial effects on blood pressure.
*Garlic helps in lowering blood pressure by improving overall cardiac health.
*Flax seeds is a good source of omega 3, which reduces blood pressure because of its anti-inflammatory property and its effect to dilate blood vessels.
It is also a good source of soluble fibre that helps in lowering blood pressure.
*Rajgira is a good source of potassium that helps in lowering high blood pressure by balancing the sodium effect in the body. It contains bioactive compounds such as peptides and antioxidants, which have been shown to have antihypertensive properties.
*Yogurt is a good source of calcium, and potassium which helps in lowering blood pressure.

Are these foods helpful in lowering blood pressure?

Incorporating a heart-healthy diet aids in lowering blood pressure, said Dr Manoj Vithlani, MBBS, MD (Internal Medicine), senior consultant physician and diabetologist, HCG Hospitals, Ahmedabad.

“Including foods rich in nutrients and beneficial compounds is essential for maintaining cardiovascular well-being. Fill your plate with vibrant hues of fruits, vegetables, and leafy greens, such as spinach, bananas, avocados and berries, as their natural antioxidants and fibre promote healthy blood pressure levels,” Dr Vithlani told indianexpress.com.

Dr Santosh Pandey, naturopath and acupuncturist, Rejua Energy Center, Mumbai also said that leafy green vegetables like spinach, kale, and Swiss chard are rich in potassium, which helps to balance out the effects of sodium.

Have healthy foods (Source: Getty Images/Thinkstock)

Berries such as strawberries and raspberries are packed with natural compounds which have been shown to reduce blood pressure, said Dr Pandey.

“Yogurt is a good source of calcium and potassium, both of which are beneficial for blood pressure management,” said Dr Pandey.

Further, Dr Vithlani mentioned that it is essential to incorporate lean proteins, whole grains, and low-fat dairy products, such as fish, tofu, brown rice, oats, skim milk, etc, as they provide essential nutrients while reducing sodium intake. “By consuming these foods, you nourish your body with the tools to keep your heart strong and your blood pressure in check,” said Dr Vithlani.

Pointing out that while these foods are beneficial for blood pressure management, Dr Pandey asserted the need for a balanced diet.

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