High blood pressure is a silent threat that can lead to heart disease, stroke, and many serious health issues. In winter, our eating habits change and the risk of rising blood pressure increases. That’s why it becomes even more important to choose the right foods. Dr. Neeraj Nischal from the Department of Medicine at AIIMS, Delhi, has shared a list of foods that can naturally help control BP during the winter season.

Here’s what he recommends.

Spinach
According to Dr. Neeraj, spinach is extremely effective in controlling high blood pressure. Research also supports this. In one study, people who ate 150 grams of spinach daily saw a drop in their blood pressure levels. Spinach is rich in natural nitrates, which help relax blood vessels. It is also packed with antioxidants, potassium, calcium, and magnesium — all essential for heart health.

Dry Fruits and Seeds
Including certain nuts and seeds in winter can help keep BP in check. They work well as part of a heart-friendly diet.
The beneficial options include:
• Pumpkin seeds
• Flaxseeds
• Chia seeds
• Pistachios
• Walnuts
• Almonds

These are rich in healthy fats, fiber, and minerals that support stable blood pressure.

Carrots
Carrots are crunchy, sweet, and full of nutrients. A 2023 study found that eating around 100 grams of carrots daily (about one cup of grated raw carrots) reduced the risk of high blood pressure by 10 percent. Their potassium content helps regulate BP and supports heart function.

Eggs
Eggs are not only nutrient-dense but may also help lower high blood pressure. A 2023 US study involving 2,349 adults showed that people who consumed five or more eggs per week had lower blood pressure by about 2.5 mm Hg compared to those who ate eggs rarely. Regular egg consumers were also less likely to develop chronic high blood pressure.