Nowadays the problem of high blood pressure has become quite common. Be it bad eating habits or deteriorating lifestyle, many reasons can be responsible for this. Let us tell you, high BP is also called ‘silent killer’ because it increases the risk of stroke, heart attack and other heart diseases, which can also be fatal.
Therefore, along with taking the right medicines, there is a need to make some changes in your diet, so that your BP can become normal. Dr. Kunal Sood has told about some such changes through an Insta post, which will help in reducing your BP naturally. Let us know.
reduce salt intake
If your BP remains high, then keep the amount of salt in your food low. Dr. Sood says that excess salt holds water in your body, which increases blood volume and pressure on the arteries. If you reduce the amount of salt, your BP level can reduce by 6-7 mmHG. Therefore, make a rule to eat one teaspoon or less of salt daily. If BP remains very high, then reduce the amount of salt further.
Contain Omega 3 Fatty Acids
Include such things in your diet, which contain omega three fatty acids in abundance. Consuming 2-3 grams of Omega Three daily helps in keeping blood pressure lower by an average of 2 to 3 mmHG. If you are non-vegetarian then fish like salmon, mackerel, tuna and sardines are good options. For vegetarian people, walnuts, flax seeds, chia seeds, almonds, soybean etc. are good options.
Increase your intake of legumes and plant proteins
Dr. Kunal says that you should include more and more legumes like beans, pulses, chickpeas, kidney beans etc. in your diet. These help in relaxing the blood vessels. If you consume these 3-5 times a week, BP can be reduced by an average of 1 mmHG. Keep in mind that along with these, include regular walks also.
Eat Nitrate Rich Foods
You should also include nitrate rich foods like beetroot, spinach, amaranth leaves in your diet. These help in dilating the blood vessels, which reduces BP. According to Dr., drinking up to 80 grams of spinach or 100-200 ml of beetroot juice daily can reduce blood pressure by about 5mmHG.
Make nuts a part of your diet
Daily consumption of nuts like walnuts, pistachios, almonds maintains the supply of magnesium, arginine and unsaturated fats, which improve the flexibility of blood vessels. Dr. Kunal says that pistachio is the most beneficial of all. Eat seedless pistachios a few days a week, they help in keeping blood pressure down by 2mmHG.
Include fermented dairy products
Dr. Kunal advises to include fermented dairy products in your diet. Like curd, yogurt, buttermilk. Many studies have found that they are very effective in reducing BP. However, keep in mind that always use only plain, sugar-free and artificial flavored products.
Note: This article has been written for information purposes only. It should not be considered a substitute for medical advice of any kind. Always consult your doctor for any health problem or condition.