High blood pressure? Top nutritionist reveals the best fruits, vegetables and seeds to add to your diet

Managing blood pressure is often associated with complicated routines, strict diets and major lifestyle changes. However, small additions to everyday meals can also play an important role in supporting overall health. A nutritionist who has advised prominent leaders and public figures recently shared some common foods she believes can be beneficial for people looking to maintain healthy blood pressure levels, including a fruit, vegetable, nuts and seeds.

Sonia Narang, who has been the nutritionist of former Health Minister of India Dr Anbumani Ramadoss, shared her recommendations in a recent video. She has also worked with an esteemed list of clients including the Central Health Minister’s family, the Governor of Assam, the Mayor of Delhi and other renowned leaders.

In her video, the nutritionist highlighted a few everyday foods that she believes should be included in a diet focused on supporting blood pressure management.

Best fruit

According to Sonia Narang, bananas are one of the best fruits for people concerned about high blood pressure. Bananas are commonly known for their potassium content, a mineral that plays a role in maintaining fluid balance in the body.

Best vegetable

She also named beetroot as her preferred vegetable choice. Beetroot has gained attention for its nutritional profile and is often included in discussions around heart health and balanced diets.

Best flour

When it comes to flour, Narang recommended barley flour as a better option to consider. Barley is a whole grain that contains fibre and nutrients, making it a popular choice among those looking to improve their overall eating habits.

Best nuts

For nuts, she pointed towards almonds, which are rich in healthy fats, fibre and other nutrients. She also recommended pumpkin seeds as a good choice among seeds, adding that they can be a useful addition to regular meals.

Garlic

The nutritionist also stressed the importance of including garlic in the diet. She said garlic is one food that “must be eaten” when discussing foods linked with better blood pressure support.

While no single food can replace medical advice or lifestyle changes, Narang’s suggestions highlight how simple kitchen staples can become part of a balanced approach towards health. A consistent diet, along with regular exercise and professional guidance when needed, remains key for managing overall well-being.

About Sonia Narang

Delhi-based Sonia Narang completed her Bachelor’s degree from the Institute of Home Economics in Food Science and Nutrition. She later pursued her post-graduation from Lady Irwin College, followed by a hospital-based internship with the All India Institute of Medical Sciences (AIIMS).