There are many traditional and modern improvised Indian dishes in Ayurvedic medicine (BP) that can keep your family’s sodium intake at a reasonable level. The best sources of potassium are foods such as fruits, vegetables and supplements.
Potassium-rich foods Potassium-rich foods One of the best ways to keep blood sugar and high blood pressure at bay is to eat foods rich in potassium. Read the food labels carefully when shopping and stick to your healthy eating plan when you go out to eat. Eating right Eating well and a diet rich in fruits and vegetables, low-fat dairy products, lean chicken and fish is ideal for people with high blood pressure.
Fruits contain many vital nutrients such as vitamins and antioxidants such as potassium, so they are one of the best foods to lower your blood pressure. Fruits high in potassium can also help lower blood pressure. Some useful fruits are apricots, bananas, avocados, melons, oranges, lemons, plums, grapefruit, dates and raisins.
Sodium-rich foods include table salt, pickles, papads, farsan, refined baked goods, cheese, ketchup, whole milk and canned food. The details of these foods are given in the table below to help. A number of dietary approaches to high blood pressure emphasise the importance of fruits and vegetables.
To reduce your sodium intake, it is important that you check what you are eating. Make sure you do not compromise the health benefits of your egg-based breakfast by adding the wrong spices such as sugar, ketchup, hot sauce with a high salt content, etc. That can reduce protein-rich meal and hypotensive effect.
Mixing vegetables with drumsticks (palak) Green vegetables are a rich source of potassium and drumsticks have a compound called quercetin which can lower blood pressure without side effects. Onions are a major source of quercetin that researchers at the University of Bonn have effectively used to lower blood pressure in overweight and obese study participants suffering from high blood pressure or pre-hypertension.
Make sure it has 50-70 percent cocoa content. It is loaded with vitamin E, fiber, protein and folic acid. Palak spinach is low in calories, high in fiber and rich in heart-healthy nutrients such as potassium, folic acid and magnesium, which are the key ingredients in lowering and maintaining blood pressure. Cucumbers, carrots, beetroot, onions and raita (beetroot) have a high nitrogen content, which improves blood circulation and relaxes blood vessels.
Whole grains with fiber not only help keep cravings at bay, but also enhance the flavor of your favorite recipes. Eating a handful of sunflower seeds promotes heart health, but also keeps blood pressure under control. Grape juice contains polyphenols that can help lower blood pressure. Eating black beans and red kidney beans in your diet is a good way to benefit from soluble fiber, potassium and magnesium. Magnesium-rich foods include spinach, almonds, peanuts and cashew nuts, foods found in many Indian dishes.
A study published in the European Journal of Clinical Nutrition found that consuming beta-glucan, a special fiber found in oats once a day, lowers blood pressure in people with high blood pressure and women. According to the study, eating a diet of 8.5 servings of fruit and vegetables per day and 4,100 mg of potassium per day reduced blood pressure by an average of 2.8 mm Hg in people with normal blood pressure (systolic BP and diastolic BP) and 7.2 mm Hg in people with high blood pressure. In addition, increasing calcium intake to 800 mg per day in a DASH study significantly lowered systolic and diastolic blood pressure.
The National Institutes of Health (NIH) recommends dietary approaches to prevent hypertension (DASH) diet for low and high blood pressure. The DASH diet is high in fruits and vegetables and low in fat and dairy products.
Indian Hypertension Diet Plan provides you with more than 1500 calories to follow if you want to control your weight and high blood pressure. The diet of Dietary Approaches to Stop Hypertension (DASH) is a plant-based diet that includes lots of fruits, vegetables, nuts, low fat and fat-free dairy products, lean meats such as chicken and fish and heart-healthy fats. Many Indian dishes comply with the DASH Dietary Guidelines or have been modified.
Try the lifestyle changes that will suit you if you suffer from borderline or moderate hypertension. A healthy diet should help you maintain normal blood pressure and lower high blood pressure. Here is the rough sketch of the Indian dietary plan for hypertension, along with a chart of the foods that are included to control it.
Hypertension is a dangerous condition in which the heart works too fast and blood flow is too high, forcing the arteries to damage themselves and the organs of the heart, kidneys, brain and eyes. Chronic hypertension puts a lot of strain on blood vessels, muscles and the heart. According to a 2013 article in the Current Hypertension Report, high blood pressure can be caused by genetic or environmental factors.
Hypertension can cause health problems over time, including heart disease and strokes. Obesity appears to be on the rise in the country and this combined with stress and sodium intake from fast food and other foods has led to an increasing number of Indians suffering from hypertension. Our rich culture and particular appreciation for food, coupled with an active lifestyle and increasing fast food consumption, make it difficult to deal with hypertension.
Vegetable foods contain healthy polyunsaturated and monounsaturated fatty acids. Involving the whole family in the cooking process can help other family members to remain vigilant about the type of food they eat and, of course, to understand how they can help members suffering from high blood pressure. Cholesterol and BP are the most visible signs and should be a wake-up call.