Most people in the world suffer from hypertension, which is a serious health concern. A case of high blood pressure indicates potential cardiovascular problems and should be managed with lifestyle modifications.
Nutritionist Anjali Mukherjee shared an Instagram post on how one can manage your blood pressure levels.
“Many people accidentally discover that they have high blood pressure. A reading of 120/80 is considered normal, whereas a reading of 140/90 is considered pre-hypertensive, and above 140/90 is hypertensive,” the expert wrote.
Many foods and dietary factors affect blood pressure. “Research shows that a person having a high sodium diet is prone to have high blood pressure. People who are overweight or diabetic are also prone to it. Individuals who smoke and drink excessively tend to have high blood pressure,” the post read.
Tip 1 Wheatgrass juice: This is proven to be an elixir for those suffering from hypertension as it is a rich source of magnesium and potassium. These minerals lower blood pressure and a deficiency can actually raise it.
Once you start getting enough magnesium and potassium, you can actually cut down on the dosage of medication after consulting your doctor. In addition, wheat grass juice will cleanse and nourish your body and work wonders on your immune system.
Tip 2 Increase potassium in your diet: Potassium is very important for the proper functioning of all the cells of our body. High intake of sodium results in water retention in the body. Low potassium intake and high sodium intake result in added pressure on the artery walls, leading to high blood pressure.
Potassium helps to normalise blood pressure by relaxing the blood vessels and helping the body to get rid of excess water and salt.
Major sources of potassium are banana, papaya, water melon, musk melon, peaches, potato, tomatoes, oranges, spinach, soybeans, almonds and whole grains.
Skimmed milk: It’s a good source of calcium and vitamin D, both of which help in lowering blood pressure. It is also a rich source of potassium, making it a good blood pressure-lowering food.
Vegetables: Vegetables are the best way to lower blood pressure. Celeray contains a component phthalide, which is a phytochemical that relaxes muscle tissue of arterial walls which reduces blood pressure.
Tomatoes are a good source of potassium and calcium which help in lowering blood pressure.
Cruciferous vegetables like broccoli, cauliflower, cabbage are high in glutamic acid, which lowers blood pressure.
Leafy vegetables: Leafy vegetables are good sources of minerals, especially calcium, potassium, vitamins and fibre. They also have a variety of phytochemicals and antioxidants which help to reduce plaque formation in blood vessels and thus reduce blood pressure.
Coconut water: It is rich in electrolytes, including potassium. It has been shown to significantly lower blood pressure in those who drink it regularly.
Garlic: It acts as a vasodilator. It dilates the blood vessels and lowers blood pressure. It contains adenosine, a compound which promotes vasodilation and is a muscle relaxant.
Garlic contains adenosine, a compound which promotes vasodilation and is a muscle relaxant. But raw garlic is more potent and hence proves more beneficial. Just three months of consuming 2 cloves of chopped raw garlic, an empty stomach has been known to be beneficial for blood pressure.
Eat yoghurt: Just one cup of dahi a day can reduce your chances of developing high blood pressure and it is rich in blood pressure-lowering minerals like calcium, magnesium and potassium.