A healthy diet rich in minerals like potassium, calcium and magnesium, fibre and vitamins and low in fat and sodium can work miracles on people with high blood pressure.

Norman Kaplan M.D. an expert in blood pressure says in the Nutrition Action Newsletter, --“While some people need drugs to lower their blood pressure, millions can do it through diet.”

The diet for blood pressure is generally a diet that is low in sodium and fat and high in fibre and vitamins and minerals like potassium and calcium. It is a diet which includes-

 High in -Whole grains and cereals fruits and vegetables,

 Moderate in use of non fat dairy products, lean meats, fish and poultry,

 Low in nuts and seeds

 Totally exclude - processed foods especially those with a high salt content or those canned in brine.

Recent research shows that a high amount of calcium and potassium ingested through natural foods (not through supplements) may also help control high blood pressure.

Excellent sources of Potassium includes –

 Spinach

 Cantaloupe

 Brussel Sprouts

 Mushrooms

 Bananas

 Oranges

 Bananas

 Beans

 Grapefruit

 Potatoes

It is important to get potassium from food sources rather than supplements since it is a distinct possibility that it works synergistically with other nutrients in fruits and vegetables.

Do not take salt substitutes or low salt formulations if you have been prescribed medications to control your blood pressure.

Vegetarianism is gaining high popularity as the diet for controlling high blood pressure and hence inversely helping control heart disease, as high blood pressure is the leading cause for heart disease. Vegetarian diets are rich in calcium and potassium.

Theodore A. Kotchen M.D. says, “Nutritional strategies for the prevention and treatment of high blood pressure should address overall diet. He also says, “Avoiding a high salt diet, weight reduction in overweight individuals, and restricting alcohol intake are important.”

A reduction in blood pressure will also lead to the reduction of stroke and coronary heart disease.

Ideal High Blood Pressure Diet