High Blood Pressure: List of fiber rich foods people with hypertension must eat

We all know that high fiber foods are healthiest and the same not only aids weight loss, lowers blood sugar level and constipation but also lowers high blood pressure. The recommended daily intake of fiber is 25 grams for women and 38 grams for men but unfortunately, most of us eat around 15-17 grams only. 

If you want to stop the hike in blood pressure and want to lead a healthy life then read on to know some of the best sources of fiber as the same is good for your health and satisfying.

1. Fruits 
Yummy fruits such as pears, strawberries, apples and banana are a great source of fiber. So, if you want to snack on, then go for these than other harmful munchies. Also, they are powerhouses of other nutrients such as potassium, vitamins and magnesium. 

2 Avocado
Avocado is another popular fiber-rich food item that you can include in your diet. It is also loaded with good fats, vitamins and carbs.

3 Carrots and Beets
These tasty crunchy root vegetables are packed with fiber. Apart from fiber, they are also high in vitamins, iron, copper, magnesium, potassium and antioxidants among others. Beets also have inorganic nitrates, which are great as they regulate blood pressure.

4 Broccoli
Just like other mentioned foods, this veggie too is nutrient-dense and a must-have inclusion for those who are suffering from high BP. It is also rich in proteins, iron, potassium and folate among others.

5 Lentils and beans

Lentils and beans are loaded with proteins and fiber. One can go for various legumes and lentils. One can also go for beans such as kidney beans, split beans, chickpeas and black beans among others.

6 Quinoa

They are quite popular in the health community. The grains are powerhouses of protein, magnesium, iron, potassium and antioxidants among others.

7 Oats

Oats are one of the best sources of fiber on the planet. They are also loaded with a vital soluble fiber called oat beta-glucan and the same regulate BP, blood sugar and cholesterol levels.

8 Nuts and Seeds

Nuts we all know are high in many nutrients, including fiber, healthy fats, vitamin E and magnesium among others. So, one can go for almonds, coconuts, pistachios and walnuts among others. Seeds such as chia seeds, sunflower seeds and pumpkin seeds are rich in fiber, magnesium, phosphorus and calcium.

Bottom line is, go for fibrous foods more and cut down on transfat, packaged, fried and frozen foods and soon you will see the results.