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.

Heart-healthy foods can help lower blood pressure, especially those rich in magnesium, potassium, and fiber. Let's explore the best foods!

Magnesium-rich foods: Beans, spinach, avocados, and quinoa help regulate blood pressure by promoting nitric oxide production.

Potassium-rich foods: Bananas, potatoes, leafy greens, and salmon relax blood vessels, regulate sodium, and reduce hypertension risks.

Fiber-rich foods: Fiber helps reduce cholesterol and improves blood flow, making it key in managing blood pressure. Try beans, oats, and vegetables.

Avoid ultra-processed foods, sugary drinks, refined carbs, and alcohol. These can worsen hypertension and impact heart health.

Healthy meal ideas: Breakfast - Scrambled eggs with spinach and avocado. Lunch - Veggie and salmon grain bowl. Dinner - Greek marinated shrimp over brown rice.

Diets like Mediterranean, DASH, and plant-based diets are linked to lower blood pressure and heart disease risk. Choose whole, nutrient-rich foods!