In today’s fast-paced world, relentless stress, poor dietary choices, and sedentary lifestyles contribute to soaring blood pressure levels. Multitasking and constant rushing leave little time for self-care, amplifying the risk of hypertension. The resulting imbalance challenges cardiovascular health, underscoring the urgent need for prioritizing wellness amidst the chaos of modern life. Avni Kaul, the leading dietician for hypertension diet programs shares some amazing foods that help to lower your blood pressure naturally.
Which foods could help you to lower your blood pressure level?
Berries – The pigment anthocyanin not only provides colour to blueberries, strawberries, and blackberries, but it also benefits your blood vessels. Anthocyanin widens and makes our artery walls more flexible, which can lower blood pressure and improve heart health. These compounds increase nitric oxide levels in the blood, which in turn reduces the production of molecules that restrict blood flow. This combination can effectively lower blood pressure levels. About a cup of fresh or frozen berries or half a cup of dried ones is the ideal choice.
Citrus Fruits – Citrus fruits like oranges, lemons, and grapefruits are said to reduce blood pressure due to their rich content of flavonoids, which act as antioxidants in the body, protecting the body against the harmful effects of free radicals. Research indicates that a daily consumption of two glasses of orange juice daily can significantly reduce hypertension. However, one needs to be careful with grapefruit juice as it may interfere with different types of medication. Thus it is always better to consult your doctor in advance.
Watermelon – One of the best fruits to have in summer perhaps is Watermelon. It not only keeps your body cool but also helps to lower your blood pressure. An amino acid citrulline present in watermelon is converted into arginine in the body. This conversion helps produce nitric oxide, a gas that relaxes blood vessels, making arteries more flexible. This enhances blood flow, which can effectively reduce high blood pressure. Whether consumed as a fruit, in salads, smoothies, or chilled soups, adding watermelon into your daily diet can significantly contribute to managing blood pressure levels.
Fatty Fish – If you are a fish lover, then there is some good news for you! Salmon and other fatty fish like mackerel, herring, and sardines are rich in omega-3 fatty acids, which are great for your heart. These healthy fats can lower blood pressure by reducing the production of substances that tighten blood vessels. Eating fish regularly, around two servings a week, can help keep your blood pressure in check, especially for young adults without heart disease or diabetes.
Dark Chocolate – Did you know that Dark chocolate, particularly the ones containing 60 to 70 percent cacao , can effectively lower blood pressure due to it’s rich flavonoid content? Flavonoids in dark chocolate trigger the production of nitric oxide, which relaxes blood vessels, aiding in blood pressure reduction. Additionally, cocoa in dark chocolate contains magnesium, a crucial mineral for blood pressure management. Therefore, opting for dark chocolate with higher cacao percentages, like bittersweet or extra bittersweet, balances flavor with health benefits, offering a sweet indulgence without compromising heart health.
Leafy Greens – Leafy greens like spinach, broccoli, kale, or collards are rich in potassium and magnesium which support optimal blood pressure levels. A cup (175 gm) of cooked Swiss Chards, for instance, fulfills 20% and 36% of your daily potassium and magnesium needs. Spinach is rich in nitrate, a compound that helps to lower your blood pressure. Moreover, spinach is also rich in antioxidants, potassium, calcium, and magnesium, all supporting heart health. You can sauté them with flavorful ingredients, add them to soups and stews, or blend them into smoothies for a delicious and nutritious boost to your cardiovascular wellness.
Legumes – Legumes like lentils, beans, or peas are rich in magnesium and potassium which help to reduce blood pressure.
So, now that you are aware of the benefits of berries, watermelon, fatty fish, dark chocolate, leafy greens, legumes, etc don’t hesitate to include them in your daily menu to keep your blood pressure in control.
Author Avni Kaul is a qualified nutritionist, experienced dietician, Diabetes Educator and founder of Delhi’s successful diet and nutritionist clinic NutriActivania. She is also one of India’s eminent weight-loss experts, diabetes dieticians, pregnancy dieticians and child nutritionists and helps kids to develop a strong immune system, fight allergies, gain height and weight as well as fight overweight / Obesity with an effective diet plan that is easy and fun to follow by children.
In Buenos Aires, 2018 Summer Youth Olympic Games Nutritionist Avni Kaul was the Advisor (Nutrition) from India. She is a Gold-medallist master’s science graduate from the University of Delhi in the subject of Food and Nutrition. Avni Kaul is a diet and nutrition columnist in some of India's leading newspapers and magazines like - NDTV, TimesNow, Grazia and more.
Diet Programs by Avni Kaul
Your dietician consultation with dietician Avni Kaul will do the following things. Avni Kaul’s diet program will offer:Focus on your health benefits: Key benefits Avni offers, are long-term wellness, freedom from restrictive diets, and improved relationships with food and body, that include "intuitive eating," "weight loss without hard core dieting," and "healthy eating for pregnant woman and kids".
A high degree of qualifications, expertise, and achievements: Dietician Avni is one of the most sought-after dieticians in Delhi because of her qualifications that include gold medalist in Master's Degree of Science, B.Sc and M.Sc Food and Nutrition, Certified Diabetes Educator, Diploma in Applied Sports and Exercise Nutrition.
Fully personalized diet plans: With dietician Avni Kaul, you will get a tailor-made diet that suits your body and mind only that will help you to achieve your health goals in a holistic and sustainable manner be it is with your weight management, pregnancy diet, child nutrition, diabetes or thyroid management.
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