During winters, our eating habits get changed as compared to summers. In the winter season, people like to eat foods that gives warmth to their body. These food items protect the body from infection and also maintain the energy level of the body. But these food items can also increase the blood pressure of the body due to which people may have more blood pressure problems in winters than in summers. If you are a BP patient, then you should follow a proper diet to prevent yourself from its bad effects. If you want to maintain normal, healthy blood pressure, there are certain foods you should avoid, and certain foods you should include in your diet as much as possible.

Take Large Number of Fruits and Vegetables

If you are a high BP patient, then be alert and take more fruits and vegetables in your diet. Eat at least 2 fruits like orange, banana, blueberry, Guava and vegetables like green leafy vegetables, potatoes, broccoli, peas, etc and take soup also, etc.

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·      Leafy Greens

§  These contain potassium, which helps our body to get rid of excess sodium, or salt, which, in turn, helps keep our blood pressure down.

§  Kale is especially good, but Romaine lettuce, Arugula, Turnip greens, Collard greens, Spinach, Swiss chard helps keep our blood pressure in the normal range.

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·      Certain fruits

§  Berries are rich in natural compounds that contribute to a healthy blood pressure level. Blueberries, raspberries, and strawberries are especially good if you mix them with oatmeal, granola, or fat-free plain yogurt, which are also blood pressure-healthy foods.

§  Avocado, which many people don’t realize is technically a berry, is another heart-healthy food that’s great in salads.

§  Bananas, which are high in potassium, are an appetizing (and inexpensive) option.

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·      Broccoli, bell peppers, beets, and sweet potatoes

§  Red beets are especially high in nitric oxide, which can help open your blood vessels and lower blood pressure.

§  Broccoli, bell peppers and sweet potatoes provide lots of helpful calcium, magnesium, and potassium.

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Olive Oil

All of the above mentioned vegetables are beneficial when you dress them with olive oil, which is a healthy fat. Olive oil contains polyphenols, which are inflammation-fighting compounds that can help lower blood pressure.

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Dairy Products

In winters, dairy products are very important. Actually, to fulfill the need of protein in the body, it is necessary to take dairy products. If you are a High BP patient, then it doesn’t mean that you avoid taking dairy products. Instead, include dairy products like milk, curd in your diet but make sure that they are low fat.

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Whole and Sprouted Grains

If you normally have the High BP problem, then maintain distance from processed food. Include whole and sprouted grain in your diet. Sprouted Moong, Oats, Whole grain bread, pasta, etc are the best option for this. While purchasing this, you may note that you can take eight ounces of whole grain in your daily diet.

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Dry Fruits, Seeds, Nuts, Spices, Herbs, and Beans

·       You can take dry fruits like almonds, groundnuts, peanut butter or Pumpkin seed or beans 4-5 times in a week.

·       Sunflower, pumpkin, or squash seeds can be eaten as snacks.

·       Add herbs and spices like basil, cinnamon, thyme, or rosemary to your entrees when you can.

·       Garlic, a staple in many dishes, helps reduce hypertension by increasing the amount of nitric oxide in the body.

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·       Pistachio nuts decrease peripheral vascular resistance or blood vessel tightening, and promote a healthy heart rate.

·       Beans are a versatile, meatless source of protein that you can add to side dishes, soups, and entrees. One cup of white beans provides 13% of the calcium, 30% of the magnesium, and 24% of the potassium you need every day.

Avoid Alcohol and Sugar

If you are an alcoholic but want to live a healthy life then, avoid taking alcohol. Also, it is harmful to take sugar more than it required. This can damage cells of the heart.

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Reduce the Level of Sodium

Normally, it is considered that Sodium increases the Blood pressure. Sodium is not only present in Salt but it is also present in pickles, chips, seafood or ketchup, etc. So, make the distance from these food items.

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Certain Fish Dishes

·       Salmon and mackerel are high in omega-3 fatty acids, which can lower blood pressure, reduce inflammation, and lower triglycerides.

·       Tilapia is extremely low in environmental toxins like mercury and PCBs that raise blood pressure, while trout contains needed vitamin D.

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·      Pork tenderloin

Generally, you should stay away from meat, but lean cuts of pork provide the meaty taste you may crave without overloading your diet with unhealthy saturated fat.

Dark chocolate

A 2015 study found that eating dark chocolate helps prevent cardiovascular disease. The study suggests you can have up 100 grams per day. Dark chocolate is great with yogurt or fruits like strawberries, blueberries, or raspberries as a healthy dessert.

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Quinoa

This high-protein whole grain has a mild yet nutty flavor and contains a variety of health-protecting phytonutrients, along with an impressive amount of magnesium. It is gluten-free, and you can use it as a replacement for rice or noodles.

Added benefits: It cooks in less than half the time of brown rice.

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