World Hypertension Day: Foods you should eat to lower your blood pressure

Hypertension is a major cause of death across the globe. Approximately 10 million new cases of hypertension are diagnosed every year in India. It is a very common medical condition and can happen to people across age groups. The symptoms can even go unnoticed for several years. One of the major causes of hypertension or high blood pressure is stress. But it can also be due to underlying health conditions like kidney disease and bad lifestyle habits. If left unmanaged, hypertension can even give way to heart attack, stroke, and other problems.

Beta-blockers are a common treatment for hypertension. But making healthy changes in your lifestyle is the best way to address this issue. Following the DASH diet also known as Dietary Approaches to Stop Hypertension diet is another way to manage it. The DASH diet is rich in fruits, vegetables, low-fat dairy foods, which is considered excellent when trying to control the problem of high blood pressure.

Here are some food items you can include in your diet to manage your blood pressure:

Hibiscus tea is packed with anthocyanin and other antioxidants. The two work together to prevent the narrowing of the blood vessels.

Green tea is also effective in combating high blood pressure as it contains polyphenols. Polyphenols are a group of powerful, plant-based nutrients and are found in green tea in ample amount.

The juice of the red fruit helps to lower high blood pressure, improves cholesterol level, and even decreases plaques in your arteries.

Beetroot juice relaxes the arteries, which helps to lower blood pressure. Drinking 250 ml of beetroot juice per day can lower the blood pressure reading by 7.7/5.2mmHg. Beet juice with 2 carrots, 1 apple, and 1 cucumber is a good combination.

Celery contains 3-n-butylphthalide, which relaxes the muscle walls of the blood vessels. Blood pressure decreases as the blood vessels dilate and allow blood to flow easier and more freely. Celery, apple, carrot, and beetroot juice is excellent for high blood pressure.

Eating foods that are rich in potassium also helps in lowering blood pressure, and this makes bananas a great option.

Rich in magnesium, calcium, and potassium, broccoli is a great source of regulating and controlling blood pressure. Broccoli sprouts are rich in compounds that minimise the blood pressure.

Onions are packed with prostaglandin A, which can dilate blood vessels, reduce blood vessel resistance, decrease blood viscosity and improve microcirculation of the blood. Moreover, onion skin contains quercetin (a plant pigment), that can help reduce blood pressure and prevent arteries from clogging.

Oats are a high-fiber, low-fat, and low-sodium meal that helps to keep your blood pressure on an optimum level.

Even if you are on medication for high blood pressure, consuming flaxseed will be very beneficial for you. The brown seeds contain alpha-linolenic acid, lignans, peptides, and fiber that can be helpful in hypertension.

If you are suffering from the problem of high blood pressure, drink an adequate amount of water. This is the easiest way to control the problem of high blood pressure. Dehydration can lead to the contraction of blood vessels.

Lastly, it is important to control the intake of salt. Do not consume more than 1 teaspoon of salt or 5gms of salt every day. Also, try to avoid sodium-rich food items like: Baking powder, canned foods, preserved foods, salted pickles, chips, nuts, popcorn, and biscuits.

- With Inputs from Ms. Pavithra N Raj, Chief Dietician, Columbia Asia Referral Hospital Yeshwanthpur