High blood pressure is probably the most common symptom found in the present day lifestyle. Once a person is diagnosed with hypertension, it might be irreversible. But the dieticians were advising to take a few precautions in food to control high B.P. These are a few of such suggestions…

DASH!

DASH stands for ‘Dietary Approaches to Stop Hypertension’. It is a continuous approach to have food that helps in controlling blood pressure. It is aimed to cut down the sodium levels in the food. Standard DASH diet allows the daily intake of just 2,300 mg of sodium per day, and Lower sodium DASH diet allows just 1,500 mg of sodium. For convenience lets be aware that one tea spoon of salt contains around 2,300 mg of sodium! DASH is not only aimed to reduce the sodium levels in the food. It also aimed to include the nutrients such as potassium, calcium and magnesium.

BANANA

Many researches has proven banana to be miraculous for the BP victims. If taken daily, banana can reduce the blood pressure levels up to 10 percent! Bananas are enriched with high levels of Potassium and vitamin C which are good in controlling hypertension. Surprisingly only 1 mg of sodium is present in 100 grams of banana. So including a banana per day can be a lucky charm for B.P victims.

SPINACH:

Popeye probably loved spinach to control his hypertension! Spinach is rich with potassium, folate, and magnesium which are effective in controlling blood pressure. It also contains Vitamin A, B, C and K in considerable amounts. Though Spinach is rich in vitamins and minerals, the fat and sugar contents in it are negligible.  Including spinach in our food either as a curry or as a salad would always prove healthy.

BEETROOT:

The pungent taste of beet root juice may initially be disliked. But as you drink a glass of beet root juice daily, you might find the taste appealing. The nitric oxide produced after consuming Beet root is known to relax the blood vessels and improve the blood flow. According to an Australian study- regular intake of beet root juice would considerably reduce the systolic blood pressure.

WATERMELON:

Watermelon is not just a refreshing food for summer. It’s highly beneficial in the cases of hypertension. An amino acid called ‘L-citrulline’ is known to open up the arteries and reduce blood pressure. Watermelon is rich in potassium and low in sodium which proves to be an ideal food for hypertension. Besides, watermelon contains an antioxidant called ‘Lycopene’ that keeps the immunity intact.

The above mentioned foods are the once we often ignore to be helpful in hypertension. Foods such as skimmed milk, garlic, oranges, carrots, beans would also prove beneficial in maintaining ideal levels of blood pressure.

- Nirjara.