Though it affects more than one in three adults worldwide, many people do not know they have high blood pressure because it does not always cause symptoms.

As a result, it leads to more than nine million deaths every year. Horrified with these facts, or tensed because you have been diagnosed with blood pressure recently? Then worry not!We have planned a very tasty and beneficial way to lower down your blood pressure with the help of Ms. Sunita Pathania – Sr. Registered Dietician and Diabetes Educator, Healthy Living Diet Clinic, Mumbai. Start the slideshow and begin your journey to lower your blood pressure with these yummy foods.


If you want to lower your blood pressure, then bananas are a great option. They are cheap, available all throughout the year and are loaded with potassium. Potassium helps to lower your blood pressure by 2 to 3 points and helps to lower the risk of stroke. Banana is one of the best foods, as it is loaded with potassium. Potassium helps the kidney to filter more pressure-boosting sodium out of your bloodstream and helps tiny blood vessels relax and make pressure in the artery walls function more efficiently.

Skimmed milk

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Skimmed milk will do wonders for your body, as it loaded with calcium and vitamin D. These two nutrients work as a team and help to lower down your blood pressure and strengthen your bones. Besides, it also helps to reduce the risk of various cardiovascular ailments.


Watermelon is not just a summer-refreshing food, but it is also a heart health promoting food. Watermelon is loaded with fiber, lycopenes, vitamin A and potassium. All these nutrients have blood pressure-lowering effects.


This super rich vitamin fruit – is another best food you should indulge in, to lower down your risk of developing high blood pressure. Opt in for a glassful of orange juice or eat the whole fruit to load yourself with fiber and vitamin C.

Dark chocolate

Chocolate lovers rejoice! Eating a square piece of dark chocolate every day, will help to lower down blood pressure readings, because of their richness in flavonoids – they are the natural compounds that cause dilation of the blood vessels. Sunita recommends, choose dark chocolates, which have approximately 50 to 70 percent cacao.

Sunflower seeds

Sunflower seeds are rich in vitamin E, folic acid, protein and fiber. Just a handful of sunflower seeds consumption, will helps to lower your blood pressure and promote your heart-health. Sunflower seeds, release a peptide that inhibits the body’s production of enzymes that’s known to raise blood pressure. So start munching in salt less, sunflower seeds to promote your health.

Whole grain

Indulging into whole grain rich breakfast like cereals and oats is one of the best ways to promote good health. Eating oatmeal or wheat for breakfast, not only helps us to stay full for a long time but it also helps to lower down your blood pressure. So, if you have been diagnosed recently with blood pressure, then start taking you breakfast as the most important mean of the day.

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