10 foods people with high blood pressure must include in their diet

It is important to take care of our diet and improve our eating habits. These foods will help you to keep your blood pressure in control. A diet rich in potassium, magnesium, fiber and lower in sodium helps to control blood pressure. High blood pressure patients often find it difficult to switch to healthy foods and change their eating habits.

Here is a list of food items you must include in your diet to avoid high blood pressure.

Beets contains nitric oxide which helps to open up our blood vessels and lower blood pressure. It is also said that it lowers blood pressure in 24 hours. Beet can be eaten raw or cooked or consumed as juice.

Foods rich in potassium are very helpful in treating high blood pressure. Banana contains high amount of potassium. Include banana in your breakfast, slice it into your cereal.

Seeds which are unsalted contain high amounts of protein, magnesium and other minerals which help in reducing blood pressure. Have 8-10 seeds every morning. Put pumpkin seeds, chia seeds or sunflower seeds in your cereal or yoghurt.

Garlic increases nitric oxide in the body which in turn lowers blood pressure. Garlic can be added to your regular vegetables or salads.

A diet with one serving of pistachios a day helps to control blood pressure. Pistachios help to decrease blood pressure by reducing blood vessel tightening. Add pistachios to your salad or pesto sauces. You can also eat them raw as snacks.

A research says that pomegranates juice helps in lowering blood pressure. 2-4 cups of pomegranate juice a day can lower your blood pressure. While buying pomegranates juices from outdoor stores makes sure you check the sugar content.

This green leafy delight is low in calories, high in fiber, and packed with nutrients like potassium, folate, magnesium - key ingredients for lowering and maintaining blood pressure levels. Add spinach to your sandwiches or salads.

Eating a diet high in fiber & whole grains helps your body maintain a healthy blood pressure and oatmeal does just that. It helps reduce both your systolic and diastolic pressure. This can be prepared as a hot cereal and topped with fruit. You can also add it to many baked goods.

The oleic acid present in avocados helps to reduce blood pressure. Avocados also contain potassium and folate, which both essential for heart health.

Carrots are high in potassium and have been effective in reducing blood pressure. They also help in regulating heart and kidney functions.