Simple foods and habits to keep Blood Pressure under control

We are what we eat. While these words of wisdom may sound very empty, it has been proven that our body responds the way it is treated. Hence, it is very important to eat right to make the body feel and respond right. One of the most common problems of stressful life is high blood pressure. And interestingly, it can be handled by just eating right and unfollowing certain lifestyle habits. Here’s how you can fix your blood pressure with simple foods and lifestyle habits.

Eat a healthy diet

It is suggested to follow Dietary Approaches to Stop Hypertension (DASH) diet. Under this diet, you can eat whole grains, fruits, vegetables, and low-fat dairy products and it has been found that following this diet helps skimp on saturated fat and cholesterol and can lower the blood pressure by up to 11 mm Hg.

Reduce sodium content

Another easiest way to keep the blood pressure under control is by reducing the sodium in your diet. It has been found that it can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg.

Quit smoking

We all know that smoking is injurious to health. It has been proven that smoking increases the blood pressure and quitting it may help control the blood pressure. It also reduces the risk of heart disease and improves overall health.

Cut back on caffeine

While nothing has been documented that caffeine leads to high blood pressure, experts feel that controlling caffeine consumption is a good habit. It is suggested to consume 1-2 cups of caffeine a day and that too before sunset.

Pumpkin Seeds

They are packed with a punch of nutrients. As per a study, rich in magnesium, and potassium, they also contain aarginine, an amino acid that helps in the production of nitric oxide, which is essential for blood vessel relaxation and blood pressure reduction.


Carrots are also high in phenolic compounds, such as chlorogenic, p-coumaric, and caffeic acids, that help relax blood vessels and reduce inflammation, which may help lower blood pressure levels.


It has been found that celery contains compounds called phthalides, which may help relax blood vessels and lower blood pressure levels.


It is a cruciferous veggie that is known for its health benefits. Also, it is highly effective in improving the health of your circulatory system. Adding it to soup or salad, this flavonoid-rich veggie may help lower blood pressure by enhancing blood vessel function and increasing nitric oxide levels in the body.


Spinach is rich in nitrates and is also loaded with antioxidants, potassium, calcium, and magnesium, making it an excellent choice for people with high blood pressure. From soup to salad, you can use it in many ways to keep the blood pressure under control.

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