Hypertension: 5 Meals To Embody On Your DASH Eating regimen To Handle BP – NDTV – Meals


  • Hypertension is characterized by high blood pressure levels
  • High blood pressure is becoming very common these days
  • The DASH diet involves eating more vegetables, vegetables, whole grains, and nuts

Hypertension (or high blood pressure) is a condition we are now familiar with. The condition is so widespread that the young are not spared either. The condition is characterized by increased blood pressure levels – this occurs when the blood force against the artery walls is too high. High blood pressure can be due to an underlying medical condition or our poor diet and lifestyle choices. Good diet can go a long way in controlling your blood pressure. It is recommended that you avoid fried and salty foods and opt for more vegetables (high fiber vegetables), whole grains, nuts, and low-fat forms of milk. All of these are part of the DASH diet, or nutritional approaches to high blood pressure.

Since the DASH diet is also about healthy and clean eating, it has also caused people to lose some weight in some cases. According to studies, excess fat, especially around your stomach, can prove harmful to your heart.

Hypertension Diet: Here Are Some Foods To Include On Your DASH Diet:

1. banana
These mushy, easy-to-peel, easy-to-eat fruits are fortified with potassium. Potassium helps negate the negative effects of sodium. Potassium acts as a vasodilator, urinating and expelling excess sodium.

(Also Read: t Just The Fruit, You Can Use Any Part Of The Banana Plant To Make Delicious Foods.)


Bananas are loaded with potassium

2. Spinach
Another superfood full of potassium. Additionally, spinach is also a great source of heart-friendly folic acid and magnesium. You can use spinach to make smoothies, salads, soups, sabzi, stews, etc.

(Also read: Winter Special: A healthy and refreshing spinach juice (Palak) for winter detox)


Spinach is one of the healthiest leafy vegetables
Photo credit: iStock

3. Beetroot
The deep red root vegetables are full of heart-healthy nutrients, most importantly potassium. Every 100 grams of beetroot contains about 325 mg of potassium. Beetroot is also a great source of fiber, folic acid (vitamin B9), manganese, iron, and vitamin C. Drink a glass of beetroot juice every day and see the results for yourself.

(Also Read: 6 Healthy Drinks To Treat High Blood Pressure Or High Blood Pressure)


Beetroot is very good for the 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 people with high blood pressure. You can make a variety 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 are again a good source of potassium. In addition, they are loaded with omega-3 fatty acids, which are known to naturally strengthen the heart and also treat heart disease.



One should eat almonds daily
Photo credit: iStock

Include these foods in your hypertension diet and don't forget to exercise too.

(This content, including advice, contains general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for further information. NDTV is not responsible for this information.)

About Sushmita SenguptaSushmita has a strong penchant for food and loves all things good, cheesy, and greasy. Her favorite pastimes other than discussing food include reading, watching movies, and watching TV.

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