Keep hypertension in check with a healthy meal plan

Dr Manoj Kutteri

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Hypertension, most commonly known as high blood pressure is a condition related to the cardio vascular system. Blood pressure is measured as the pressure exerted by our heart while it pumps the blood towards the organs and also the peripheries of our body and is felt within the blood vessels.

Hypertension can be due to physical or physiological reasons or it could be due to mental reasons such as long-standing stress and anxiety.

Hypertension, is the most important risk factor for premature death, accounting for half of all deaths caused by cardiovascular disease and 13.5 per cent of all deaths each year. It affects 26 per cent of the population worldwide.

Healthy meals to help lower blood pressure

Less Sugar: Increased consumption of sugar — especially sugar-sweetened beverages like soda — is associated with high blood pressure, reducing sugar intake helps to lower blood pressure. Reduction in overall calorie intakeand sugar has shown to reduce the oxidative damage within the blood vessels and inflammation. Excess body fat also can raise blood pressure, hence keeping the weight in check is important to lower blood pressure.

Reduce salt intake in the diet. Excess salt can cause increased blood volume and can result in endothelial damage inside the blood vessels causing arterial inflammation.

Focus on taking foods and juices that are rich in potassium (banana, apple, greens), vitamin C (amla, lemon), nitrates (aged garlic, beets). Hibiscus tea also can be consumed along with cinnamon powder.

Foods that are soothing for our digestive system should be consumed. Watery fruits and vegetables can be consumed which are seasonally suitable.

Fat and oil free diet are highly recommended. Avoiding incompatible food combinations such as protein and carbohydrate for a meal etc should be checked on and one shouldmaintain a healthy physical and diet routine.

Avoiding refined and fried foods (those that are high on Omega 6 and trans fats), intermittent fasting for 14-16 hours or alternate days fasting on thin soups prepared out of natural herbs and spices or juices are ideal to reduce arterial damage and to boost immunity. Fried foods also cause high cholesterol which can narrow the blood vessels.

Magnesium: It is necessary to include high dietary intake of magnesium, which has been shown to reduce blood pressure, though its effect is not as strong as what is observed with potassium. Nuts, seeds, spinach, beet greens, and chocolate are the highest food sources of magnesium on a Paleo diet.

One can include ashgourd, carrots, ajwain, flaxseeds, tomatoes, drumstick, tulsi, pomegranate, raddish, sesame, wheat bran, ginger etc.in the diet and vegetables such as beetroots, red cabbage and fruits such as water melon and apple pears, etc. which contains nitric oxide a great ingredient to induce vasodilation.

Causes of high BP

Essential hypertension: This is purely a physiological condition where the blood pressure increases slightly with the age.

Sedentary lifestyle: Exercise plays a major role in ensuring that there is proper circulation throughout the body. When the circulation is better, it puts less pressure on the heart and thereby reduces the blood pressure. Exercise can also help in keeping the blood vessels healthy

Diet related: Intake of salt, sugar and other refined and fried food containing omega 6 and trans-fat causes inflammation in the blood vessels or it can also raise the cholesterol levels in our body. Such inflammations and cholesterol deposition can cause narrowing of blood vessels and make them less agile.

Habits: Smoking and alcohol intake have been associated with damage in the blood vessels and also creating oxidative damage in the body. These oxidative stress puts pressure in the heart and the blood vessels resulting in high pressure.

Prolonged stress: Mental stress is one of the key factors in raising the blood pressure levels. This can stimulate the sympathetic system and also induce secretion of the stress hormones which can result in raised BP.

Secondary hypertension: In this case many other diseases and disorders can be a cause for hypertension. This could be obesity, diabetes, Insomnia etc.

Herbal Remedies

Various natural herbs are used to combat stress and to lower blood pressure. They also possess adaptogenic properties and helps to balance the neurotransmitters and induce quality sleep. Herbal combinations such as Ashwagandha, St John’s Wart, Champaca are some of the known destressing herbs which helps to fight anxiety, depression and Insomnia

Keeping a disciplined and organised life helps us in numerous ways. It helps us to plan better and avoid the unnecessary stressors due to poor time management. Also ensure that the meal timings are strictly adhered to. Another important tip is to monitor the sleep routine and including a few of the stress management practices within one’s daily huddles.

— The writer is Director & Chief Healing Officer, Atmantan Naturals