11 food to eat if you want to control High Blood Pressure

High blood pressure simply means that the pressure (force) your heart is  using to pump blood through your blood vessels to different parts of the body is consistently higher than normal.

High Blood Pressure is also know as Hypertension.

High blood pressure often may not show any  symptoms. That is why it is called the SILENT KILLER.

Over time, if it is not treated, it can lead to other health conditions, such as heart disease and stroke.

Read Also 7 ways to reduce the risk of hypertension

High blood pressure (BP), or hypertension, is defined by two levels by 2017 American College of Cardiology/American Heart Association (ACC/AHA) guidelines.

(1) Elevated BP, with a systolic pressure (SBP) between 120 and 129 mm Hg and diastolic pressure (DBP) less than 80 mm Hg,

(2) Stage 1 hypertension, with an SBP of 130 to 139 mm Hg or a DBP of 80 to 89 mm Hg.



DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is a lifelong approach to healthy eating that’s designed to help treat or prevent high blood pressure (hypertension).

The DASH diet plan was developed to lower blood pressure without medication in research sponsored by the National Institutes of Health.

  1. Eat foods that are low in fat, salt and calories
  2. Use spices (eg curry) and herbs instead of salt to flavor foods.
  3. Use less oil, butter, margarine, and salad dressing
  4. Eat low fat dairy it. such as skinless chicken and turkey
  5. Avoid foods that are high in saturated fat and cholesterol such as fried foods.
  6. Eat plenty of whole grain products, fish, poultry, and nuts
  7. Eat less of red meat and Sweets.
  8. Eat foods that are high magnesium, potassium, and calcium e.g. fruits such as banana.
  9. Eat low salt, ready to eat Cereals.
  10. Eat plenty of vegetables
  11. Eat prepared convenience foods that has low salt.

Disclaimer: The medical information provided is for information resource only. This information does not create any patient-physician relationship and should not be used as a substitute for professional diagnosis and treatment.

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