With increasing prevalence of hypertension at a younger age, strategies for prevention and management need to be understood and implemented.

The most well-known approach to control high blood pressure has been salt / sodium restriction. While sodium restriction is important, management of high blood pressure involves many more nutrients and adequate intake of potassium, calcium, fiber, phytochemicals and omega 3 fats and controlling waist size.



Food is one of the most important elements of life. Not only the amount of food we eat, but also the different food groups we eat, make a significant impact on our health. Thus, controlling diet and lifestyle changes are critical in the effective treatment of high blood pressure.

Nutrients to fight hypertension/Protective nutrients for hypertension:

Potassium: Many studies support the fact that regular consumption of potassium rich foods can help to lower and control blood pressure. Good sources of potassium include fruits and vegetables like potatoes, spinach, tomatoes, bananas, oranges and dry fruits.

Calcium: Calcium is needed for contraction and relaxation of heart muscles, thereby making it an essential nutrient for fighting hypertension. Low fat milk, yogurt, green leafy vegetables, almonds, sesame seeds and tofu form some of the good sources for calcium.


Fiber: High fiber helps to lower systolic and diastolic blood pressure. Whole cereals and pulses, daals, peas, soybean, fruits and vegetables, wheat bran, oat bran etc. contribute to increased fiber intake.

Omega-3 Fats: Oils rich in PUFAs have been acknowledged to have great health benefits; these include w-3 fatty acids. Good sources of w-3 fats include fatty fish, mustard oil, walnuts, wheat, rajmah, lobia, flax seeds, chia seeds, methi seeds, and soybean.

Magnesium: Magnesium deficiency leads to low levels of calcium and potassium in the blood as well as changes in the heart and circulatory system, thus making magnesium an important part of our diet during hypertension. Whole grains, pulses, daals, spinach, whole wheat bread, nuts and tofu are some of the good sources of magnesium.