By Eshana Saha
Published Feb 04, 2025
Hindustan Times
Lifestyle
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High blood pressure diet: Best food and drinks for heart health
High blood pressure (hypertension) affects 45% of adults globally, increasing the risk of heart disease, kidney damage, and more.
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Heart-healthy foods can help lower blood pressure, especially those rich in magnesium, potassium, and fiber. Let's explore the best foods!
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Magnesium-rich foods: Beans, spinach, avocados, and quinoa help regulate blood pressure by promoting nitric oxide production.
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Potassium-rich foods: Bananas, potatoes, leafy greens, and salmon relax blood vessels, regulate sodium, and reduce hypertension risks.
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Fiber-rich foods: Fiber helps reduce cholesterol and improves blood flow, making it key in managing blood pressure. Try beans, oats, and vegetables.
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Avoid ultra-processed foods, sugary drinks, refined carbs, and alcohol. These can worsen hypertension and impact heart health.
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Healthy meal ideas: Breakfast - Scrambled eggs with spinach and avocado. Lunch - Veggie and salmon grain bowl. Dinner - Greek marinated shrimp over brown rice.
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Diets like Mediterranean, DASH, and plant-based diets are linked to lower blood pressure and heart disease risk. Choose whole, nutrient-rich foods!
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