You are one of the 220 million people in India who have high blood pressure. Your hypertension or high blood pressure is a result of your poor lifestyle, work-life imblance in professional life and unhealthy eating habits. Your favourite deep-fried foods are high in saturated fats, which led to weight gain; therefore, you become vulnerable to hypertension. When untreated, high blood pressure increases the risk of heart attacks and strokes.

In addition to taking medicines, you must improve your eating habits to manage high blood pressure. Eating dry fruits and nuts is one of the easiest and most effective ways to keep hypertension under control. This is because dry fruits are a rich source of potassium. Experts recommend a potassium- and fibre rich diet to lower high blood pressure.

6 Dry Fruits and Nuts to Control High Blood Pressure

1. Apricot
   Potassium is a vital mineral and electrolyte for your body, which helps in maintaining normal blood pressure. The kidneys and potassium work together to keep the body's salt levels in check. This is crucial as high salt is a contributor to high blood pressure in your body.

Dry apricots, which are made from dehydrated fresh apricots, are rich in potassium. By working with the kidney, potassium in dry apricots helps control the salt level in your blood, thus lowering your high blood pressure.

In addition to potassium, dried apricots are rich in vitamins A and E, which improve your immune system and promote healthy skin and eyes. Furthermore, dry apricots also contain fibre, which helps your digestive system digest food.

Also Read: 8 Health Benefits of Apricots

2. Prunes
   Cardiovascular disorders are the result of high blood pressure and high cholesterol levels; therefore, it's critical to maintain a nutritious diet. According to studies, drinking prune juice on an empty stomach every day drastically reduced the bad cholesterol level while increasing HDL cholesterol. Prunes are associated with lowering blood pressure because they reduce inflammation in the body, lower bad cholesterol, and prevent plaque accumulation.

Prunes are also a good source of potassium, a mineral that supports a healthy heart, muscles, and nerves. By eating 4-5 prunes every day, you may get 280 mg of potassium, or about 12% of your daily requirement.

3. Raisins
   When you are hungry, munch on raisins and not deep-fried snacks. Deep fried snacks are associated with high fats, which worsen your hypertension medical condition. 

Raisins not only satisfy your hunger pangs but also keep your high blood pressure under control. Kishmish, also known as raisins, are regarded as a great superfood for controlling hypertension. Raisins are rich in potassium and antioxidants; thus, they support the adrenal gland's functionality, which aids in maintaining blood pressure levels. Eat 30 to 40 soaked raisins in the morning on an empty stomach to enjoy the maximum health benefits of raisins. For noticeable effects, try this natural treatment for at least one month.

4. Walnuts
   Also known as akhrot in Hindi, walnuts are exceptionally nutritious nuts. They are packed with iron, zinc, calcium, vitamin E, and antioxidants. Furthermore, walnuts contain omega-3 fatty acids and alpha-linolenic acid, which help lower blood pressure, thus lowering the risk of cardiovascular disease.

Therefore, you must add walnuts to your diet, as the omega-3 fatty acids and magnesium in walnuts help fight oxidative stress, which is the root cause of high blood pressure and many heart diseases. Here is a word of caution. Overconsumption of walnuts is bad for your health. The consumption of walnuts must be limited to 45 grams per day for maximum health benefits. Try premium-quality walnuts from Healthy Master. 

Also Read: Walnuts Benefits for Hair

5. Peanuts 
   Are peanuts good for high blood pressure? This is the most common query of high blood pressure patients like you. A significant risk factor for heart disease is high blood pressure. Peanuts are a rich source of 19 vitamins and minerals, among other important nutrients. Manganese, niacin, and copper are all nutrients that are abundant in peanuts.

Furthermore, peanuts include magnesium and potassium, two elements that aid in blood pressure regulation. According to a study, regularly eating peanuts lowers blood pressure. Pick unsalted peanuts to manage your blood pressure level. 

6. Almonds
   Almonds can help lower your blood pressure when they are included in a blood pressure-balanced diet. Almonds are rich in monounsaturated fat, fibre and magnesium content, which help in lowering blood cholesterol levels and vascular inflammation, which in turn helps to lower artery pressure.

Eating 100 g of almonds provides 260 mg of magnesium, which helps lower your high blood pressure. In addition, almonds release antioxidants into the bloodstream, which further control blood pressure.  

Also Read: 9 Dry Fruits and Nuts for Hair Growth

Natural Remedies to Control High Blood Pressure 

Besides eating dry fruits and nuts, you need to change your lifestyle and eating habits to naturally keep your high blood pressure under control. 

1. Eat Less Salt:An excessive intake of salt spikes the blood pressure. As per research, a drop in sodium consumption is linked with a fall in blood pressure; however, it can differ from person to person.
2. Practice Yoga/Meditation:Most of the time, you are surrounded by stressful situations, which are linked with increased blood pressure. Though you can't run from situations, you can learn to stay calm and composed by practising yoga and meditation. Practice yoga or meditation every morning to keep your blood pressure under control. 
3. Proper Sleep:You must have at least 7-8 hours of sound sleep every night to manage your blood pressure. Studies have shown that fewer hours of sleep are linked with high blood pressure.
4. Lifestyle Changes: You must quit smoking, as the nicotine in cigarettes is said to increase your blood pressure. In addition, reduce the consumption of caffeine, as it slowly spikes your blood pressure. 

Also Read: 6 Vitamin C Rich Dry Fruits & Berries

Bottom Line 

You shouldn't ignore the serious threat that hypertension poses. A change in food and lifestyle can be very helpful in the fight against hypertension. Maintaining an active lifestyle and eating foods with a strong nutritional profile are crucial. The following foods are great for lowering high blood pressure: berries, beet juice, and potatoes. In addition, supplement your diet with potassium and magnesium rich dry fruits and nuts like raisins, apricots, and almonds, to name a few. Order the premium quality of dry fruits and nuts from Healthy Master and keep your high blood pressure under control to live a healthy life.

Also Read: 7 Indian Healthy Snacks for Diabetic Patients