Foods That Help You Maintain Blood Pressure


High blood pressure is a condition with no symptoms, and the only way to know it is to have a regular check-up. As per many studies, one-third of people who suffer from high BP hardly know about it that they have this condition. Managing blood pressure can be easier with proper eating plans.

Top 8 Foods to maintain blood pressure 

As per the best nutritionist in Delhi, healthy eating can easily control blood pressure many best dieticians in India suggest a DASH diet to control Blood pressure. DASH diet includes food that is low in saturated fat, total fat as well as cholesterol. The eating plan for blood pressure is generally lower in salt and sodium and is high in potassium, magnesium, calcium, protein, and fiber.  To reduce blood pressure a healthy diet plan to follow:

Dark chocolate

Dark chocolate has 50 to 70 percent cocoa content in it and which helps in reducing high blood pressure. Cocoa has heart-healthy compounds and is excellent for heart-healthy compounds too.


Beet juice is considered as best drinks to maintain high blood pressure. As per a study in 2015, patients with hypertension reduced blood pressure after drinking a cup of beet juice for a month. Beet juice is also healthy for the skin and blood circulation.


Having watermelon work wonders for patients having blood pressure trouble. The fruit has a compound that helps to control blood pressure and also helps o synthesize nitric oxide, which helps to relax blood vessels. Regular consumption of watermelon effectively reduces blood pressure.

Limiting Salt Intake

Blood pressure as we all know is very dependent on what we eat and how much we eat. So, limiting salt intake is one of the most important things to keep in mind to manage blood pressure. Salt causes bloating along with the storage of water in tissues. Extra water content rises Blood pressure drastically and put pressure on the heart as well as arteries. People who have low blood pressure should include salt in their meals.


Consuming a high fiber diet helps to maintain healthy blood pressure, and oatmeal is best to be included. It helps to reduce systolic and diastolic pressure and can be prepared as hot cereal. And it can also be added to many baked goods too. We can consume oatmeal in our breakfast as it is having many essential nutrients.


The best dietician in India suggests adding oranges in the diet of patients suffering from high blood pressure. The fruit is a rich source of vitamin, and it is best to manage BP. Having one glass of orange juice will fill you up with loads of fiber and vitamin and is best to stay healthy.


Berries and strawberries are fully packed with antioxidants and are good for people having hypertension. You can enjoy having berries as a snack or sweet treat after meals. The best way to have them is to add to oatmeal or smoothies. There are many seasonal berries available in the market. 

Leafy green veggies

All leafy green veggies are best to maintain blood pressure as they are rich in nitrates, which help to manage blood vessels. Some leafy greens include kale, cabbage, fennel, lettuce spinach. Eating green veggies as a salad or cooked both are important and need to be taken daily in the diet. 

Taking diet seriously and adding these top foods for blood pressure will not only help you in maintaining it but also leading you to live a healthy life. It is very important for us to look at what we eat and how that food item will benefit our system. 


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