DIETING 101: How To Maintain Blood Pressure

What if I told you that you could manage your high blood pressure by eating a healthy diet? How would that sound? It’s true, but there are still many people with high blood pressure who do not have their condition under control. Today, more than ever, people are engaging in more active lifestyles, which causes their blood pressure to rise, and increase heart disease and strokes. There is a greater need for lifestyle changes to achieve and maintain good cardiovascular health.


High blood pressure is a serious medical condition that puts your life at risk. It’s the most common cardiovascular disease, and it can cause stroke, heart attack, kidney disease, and even blindness. There are plenty of ways to lower your blood pressure naturally. Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and low in saturated fat and cholesterol can lower high blood pressure by up to 11 mm Hg. Reducing sodium intake is another way to reduce high blood pressure. The average American has about 3,400 mg of sodium per day—four times the recommended amount! That’s why it’s important to choose foods that are low in sodium when you’re eating out or preparing meals at home. The Indian Heart Association recommends that you limit your daily sodium intake to 2,300 mg per day if you have high blood pressure or risk for it. If you don’t currently have high blood pressure but want to lower it over time, aim for 1,500 mg per day. The best way to get more vitamins and minerals into your diet is through whole foods such as fruits and vegetables that provide fibre, potassium and other key nutrients for a healthy heart.

You may have heard that potassium can help lessen the effects of salt (sodium) on blood pressure. It’s true! Potassium is a vital mineral, and it’s important to maintain adequate levels in your diet. Potassium helps regulate blood pressure, which is why it can help with conditions like diabetes and high blood pressure. Potassium in the diet can lessen the effects of salt (sodium) on blood pressure. Potassium is an electrolyte that helps your body retain fluids. It works with sodium to maintain proper fluid balance in your body. Sodium and potassium work together to regulate water levels in your blood, which affects blood pressure. The best sources of potassium are foods, such as fruits and vegetables, rather than supplements. One of the best ways to get more potassium into your diet is by eating more dark green leafy vegetables, such as spinach or kale, which contain a lot of it!


A healthy diet is one that’s balanced, nutritious, and low in fat. It can help you lower your blood pressure and cholesterol levels and keep you from getting heart disease. It is important to be aware of all the different nutrients you eat on a daily basis and how much you need. There are many ways to calculate the number of calories in food without having to count them, but it’s important to use an accurate method so you can make sure you’re not overdoing it with fat or protein. By following these simple steps, you’ll be on the way to better health in no time:

● Don’t eat fatty foods: Choose foods high in fibre and fat-free sources like fruits and vegetables.
● Eat more fish: Fish is a great source of protein and omega-3 fatty acids, which help keep your heart healthy.
● Don’t skip meals: Eating small portions at regular intervals will help keep you from feeling hungry between meals and keep your blood sugar steady throughout the day.
● Healthy Proteins: Beef, chicken, fish, eggs, legumes (beans), tofu/tofu substitutes
● Healthy Fats: Avocados, nuts and seeds (unsalted), olive oil
● Healthy Carbs: Whole grains like brown rice and quinoa; vegetables
If you have high blood pressure, it’s important to watch what you eat to help keep it under control. Follow these tips:
● Eliminate trans fats from your diet by avoiding foods that contain hydrogenated oils or partially hydrogenated oils (such as margarine).
● Eat more fruits (like apples) than vegetables (like broccoli), which are higher in potassium than most other types of food.
● Limit the amount of salt you eat each day. Salt raises blood pressure by affecting how much fluid flows through your body; it’s also found in fast foods like pizza and burgers!


Diet is the cornerstone of good health. It’s essential to eat a balanced diet that includes fresh fruits, vegetables and whole grains. People with high blood pressure who are on a low-sodium diet may be able to reduce their risk of stroke by up to 60 per cent. The Indian Heart Association recommends that everyone over age 2 get at least an ounce of fruit and vegetables every day, including dark green leafy vegetables, orange vegetables and others. These foods are rich in potassium, which helps lower blood pressure by relaxing your blood vessels. In addition to fruits and vegetables, the Indian Heart Association recommends eating whole grains such as brown rice, whole wheat flour and quinoa for a healthy heart. Whole grains have more fibre than white bread or white rice and provide other health benefits as well.


Whether you’re looking to prevent hypertension, manage your blood pressure or simply reduce your stress levels, these blood pressure-reducing foods are a great place to start. For example, if you aren’t used to eating a lot of nuts and fish, start out small and work up to the Healthy Diet. You’ll be surprised by how much of an impact these foods can have on your overall health. Head to the home section and select from the wide range of dishes under Hypertension meals and keep check of your blood pressure with calorie-counted calorie-care healthy meals.