Make Diet Plan To Control High Blood Pressure

Hypertension can really lead to serious problems like heart stroke etc. If you have the problem of high blood pressure then first of all you must have awareness about the food you are taking in. The food you take in the whole day what elements they contain, all about this information you must have.

High intake of sodium can increase blood pressure while potassium, magnesium and calcium can help in controlling the high blood pressure. You must have a diet plan to decide a balance diet and exercise for you. Follow that diet plan and maintain your blood pressure. Some foods that will be helpful for you are given here and these are the things that you must include in your diet:


Include yogurt in your diet for one cup of yogurt contains 49% calcium, 18% potassium and 12 % magnesium. You can take it in breakfast or with lunch in which you can dress the salad with yogurt or with sauces. You can make yogurt at home and this will help to maintain the necessary elements in you when you are patient of high blood pressure.

Green vegetables:

Romaine lettuce, turnip green, collard greens, arugula and spinach are the leafy greens are rich in potassium. High potassium lower down the rate of sodium in urine that also slow down the blood pressure.


Potatoes are easily available in kitchen and these vegetables are high in potassium and magnesium. You can include a baked potato in your diet along with yogurt to taste and potatoes which are high in fiber will help the high blood pressure to come down. One potato contains 4% calcium, 8% magnesium and 15 %potassium.

Skim milk:

Whenever you feel that your blood pressure is increasing, you can have skim milk to lower down the blood pressure. Skim milk is a brilliant source of calcium that is a must ingredient for high blood pressure patient.

Kiwi fruit:

In fresh fruits and vegetables one good thing for high blood pressure is the kiwi fruit. Eating one kiwi fruit will give you 2% calcium, 7% magnesium and 9% of potassium.
Other fresh fruits that help to maintain the high blood pressure are banana, peaches, nectarines, strawberries, melons, orange, pineapples, grapes, dates and in vegetables tomatoes, potatoes, raisins are included.


Not only the edible things but in your diet plan your exercise also counts a lot. Consistency in exercise is necessary and you must do exercise for thirty minutes in a day in order to maintain your blood pressure. Walking, jogging, cycling, swimming and dancing can be done for exercise and these are the best for high blood pressure patient. If you are at the stage of prehypertension then exercise can save you developing full hypertension. But if you are at the level of hypertension then exercise will help you in coming down to safer level.

Avoid salt in food:

Stop the intake of sodium in food. High intake of sodium can increase the blood pressure. Salt contains high sodium that is dangerous for high blood pressure patient. Reduction of sodium can reduce the blood pressure simultaneously. Instead of salt you can add herbs and spices in food.

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