Indulging in little or no physical activities, having poor eating habits, and being stressed are some reasons why there is a high number of hypertensive patients in India. It is no surprise that even young adults have joined the Hypertension bandwagon.
According to a recent report, at least one in four Indian adults have Hypertension, and only 10% of them have it under control.
Out of the total percentage of Hypertensive patients in India, a few prioritise their health and try to avert the possibilities or manage it well. It is not because of negligence but lack of awareness. Many people believe that medication is the only way to treat Hypertension. Tweaking your lifestyle habits and taking medication on time together can help manage it more effectively.
Apart from monitoring BP levels regularly, taking medicines on time, and exercising daily, eating the right food significantly lowers BP levels. Want to know how? Read on!
Eating healthy food does the trick!
Amending your eating habits significantly impacts your BP levels and reduces the risk of developing Hypertension. Here are 8 superfoods to add to the Indian diet plan for high blood pressure.
1. Berries
Eat away hypertension worries with the berries! Blueberries, strawberries, and mulberries contain anthocyanins and are rich in antioxidants. Increasing your anthocyanin intake can help in lowering the risk of Hypertension. Add them to your diet as a healthy snack, a sweet treat, oatmeal breakfast or smoothies. If someone is allergic, it’s best to avoid them and choose other alternatives.
2. Beetroot
Beetroot is not everyone’s favourite, but it has many benefits that can help manage hypertension. It contains dietary nitrate that helps widen the blood vessels and allow blood to flow more easily. Add the goodness of beetroot to your diet by having it as salad, drinking a glass of beetroot juice a day, or preparing it as a side dish.
3. Kiwis
Kiwis may be small in size, but they are loaded with nutritional benefits. This fruit is rich in bioactive substances and Vitamin C that help in significantly lowering systolic and diastolic BP. You can add Kiwis to your diet as a mid-noon or mid-evening snack or blend them into a thick shake or smoothie.
4. Oats
Oats are rich in a fibre called beta-glucan and are low in sodium, which helps keep BP in check, reduces cholesterol and keeps your heart in good health. You can add this superfood to your breakfast, use rolled oats in burger patties, and even sprinkle them on yoghurt desserts.
5. Leafy Green Vegetables
Green veggies like spinach, kale, and cabbage, to name a few, are rich in nitrates that help manage blood pressure effectively and reduce the risks of cardiovascular diseases. Adding a dash of green to your plate daily as a salad, side dish, or baked chips will help you improve your overall health.
6. Garlic
Garlic not only enhances the taste of any dish but is also a superfood for Hypertension. It has antibiotic and antifungal properties that help reduce BP levels, arterial stiffness and cholesterol. You can have garlic in your food in many ways, such as a flavouring agent in salads, soups and other dishes or even have it raw.
7. Lentils & Pulses
Lentils and pulses are rich in protein and fibres that effectively manage hypertension. It helps attenuate aortic remodelling, decrease cholesterol levels, and minimise the risk of cardiovascular diseases. Lentils and pulses have been an essential part of the Indian diet. You can have it in the form of dal or soups or add it to salads.
8. Fermented Foods
Fermented foods are rich in probiotics that help in managing Hypertension effectively. They help block the angiotensin-converting enzyme that raises the BP levels. If you add fermented food to your daily diet, you will observe a significant reduction in your BP levels and ward off cardiovascular risks.
A healthy heart means a healthy you!
Living a hypertension-free lifestyle needs you to stay firm on eating nothing but foods that are safe for your heart and keep your BP in control. Once you embark on this journey, there is no going back to consuming alcohol, smoking or eating junk food, as it will null and void all your efforts. So, don’t let your efforts go in vain and live a hypertension-free life by getting a customised diet plan from experts at BPinControl!