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Lower Your Blood Pressure Naturally: 10 Essential Foods to Include in Your Daily Diet | Dietician Priyanka

To reduce blood pressure without medicine, include these 10 food items in your daily diet.

Higher cholesterol or triglycerides is one of the main reasons of High Blood Pressure. Therefore, a diet that helps to reduce cholesterol or triglycerides, along with salt restriction and a daily brisk walk of at least 30–45 minutes is the first line treatment in controlling high blood pressure.



High Blood Pressure is found to be positively associated with alcohol and excess salt intake whereas a diet rich in certain nutrients such as calcium, potassium, magnesium, vitamin C along with fiber and antioxidants helps to control high blood pressure within 3–6 months.

Here is the list of 10 food items that are rich in fiber, antioxidants, potassium, magnesium and vitamin C.

1. Red lentils - Red lentils are rich in fiber, vitamin B and Potassium, which helps to keep your blood pressure in check.

2. Maize - Maize is rich in resistant starch that helps to reduce triglycerides.

3. Drumstick leaves/ Moringa leaf powder – They are rich in fiber, antioxidants and potassium, which help to reduce both blood pressure and blood cholesterol.

4. Beetroot juice – They are rich in nitrate that helps to dilate blood vessels there by reducing blood pressure.

5. Sweet potato – Sweet potatoes are rich in fiber, vitamin B and potassium. Boiled and cooled sweet potatoes have more resistant starch that may also help to reduce cholesterol and triglycerides.

7. Bael fruit -  They are available mostly in summer and rich in potassium, vitamin A and fiber. Avoid adding sugar to bael juice, if you are taking it to reduce blood pressure.

8. Tomato – Red tomatoes are rich in potassium and lycopene. Lycopene act as an antioxidant that helps to protect against heart disease.

9. Citrus fruit juces – Citrus fruit juices such as amla juice, lemon water and mausambi juice are rich in vitamin C that helps to relax blood vessels and keep blood pressure in check.

10. Nuts – Nuts such as almonds and walnuts are rich in fiber, antioxidants and good fat that helps to reduce cholesterol and keep your heart healthy.



Check Diet plan to manage high blood pressure 

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