World Hypertension Day 2025: Manage your blood pressure with these nutritionists-approved summer foods

Managing hypertension is crucial and food plays a key role. During summer season, many would face it as a challenge of keeping those blood pressure levels normal with a balanced diet. World Hypertension Day is observed on Saturday (May 17) inorder to raise awareness about the condition that could lead to the risk factor for heart disease, stroke and kidney failure.  

Here are a few nutritionist-approved lists of foods that can help one manage hypertension or high blood pressure. 

1. Keeping oneself hydrated: During summer it is important to stay hydrated and that too with healthy choices rather than sugary juices and cool drinks. 

Coconut water, buttermilk, and unsweetened lime juice helps in preventing dehydration and would also give you the required electrolytes.  

2. Potassium-rich foods: Potassium-rich fruits including bananas, oranges, and watermelon and vegetables like spinach, beetroot and sweet potatoes helps in balancing sodium levels and supports heart health. 

3. Fresh and seasonal fruits: Seasonal and fresh fruits like mangoes, berries, melons and cucumbers are rich in antioxidants and fiber that helps in heart health and regulate blood pressure. 

4. Protein-rich foods: Brown rice, quinoa, millets, ragi, oats and whole wheat are some of the options that can be included in your summer diet. Lean proteins including grilled chicken, dals, and fish can add a sparkle to your diet as well. 

5. Beneficial fats: Not all fats are beneficial. Avocados, cheese, dark chocolate, eggs and nuts including walnuts, flaxseeds and chia are highly nutritious and helps in reducing inflammation as well. 

Also, experts point out to avoid fried foods, caffeine and alcohol, processed foods, packaged juices, soda, and sweetened beverages that can increase your blood sugar levels.