Nowadays, blood pressure has become a health concern for both the young and the old. Faulty lifestyle choices and stress are a lethal cocktail that can lead to high blood pressure, diabetes, heart disease and many other deadly diseases. People nowadays are not only less active than before, but also eat more unhealthy foods that are high in sodium, sugar and trans fat. Reasons can range from an increase in junk food choices to not having time to cook. Dietary modification is the first step in controlling blood pressure. Adding exercise to your daily routine can help further as it helps in weight loss and reduces BP symptoms. (Also Read: High Blood Pressure Diet: Fruits That Help Lower Blood Pressure)
A blood pressure-friendly diet is one that is balanced, rich in a variety of nutrients, low in sodium, and promotes heart health. Dietary Approaches to Prevent Hypertension (DASH) Eating Plan Can Effectively Manage Blood Pressure These include whole foods, lean proteins, fruits, vegetables, and low-fat dairy products.
“Several studies have proven that the DASH (Dietary Approaches to Prevent Hypertension) diet is an effective way to lower blood pressure. DASH emphasizes a diet rich in fruits, vegetables, and low-fat dairy products and reducing saturated fat, reducing sodium intake, and limiting gives. Alcohol intake, increase potassium intake. Magnesium, calcium and potassium are three key nutrients that help lower blood pressure. Magnesium helps relax blood vessels which lowers blood pressure, it is also involved in the transport of calcium and potassium. Calcium helps. on the contraction and relaxation of blood vessels. Potassium helps lower blood pressure by helping the body get rid of excess sodium – which can cause fluid retention and increase blood pressure,” says Jagriti Brar, Nutritionist, Cloudnine Group of Hospitals, Mumbai, Malad. .
In an interview with HT Digital, Brar shares the daily drinks that help lower blood pressure.
1. Coconut water
Since potassium is abundant in coconut water, it helps in lowering blood pressure. This natural drink full of electrolytes can help the kidneys flush high sodium levels from the body, which is essential to lower blood pressure. Also, high potassium levels help in the overall vascular health of the body thereby reducing the risk of stroke.
2 banana milkshakes (using skimmed milk)
Bananas are a powerhouse of potassium and can help lower blood pressure. Skimmed milk can make the drink less fat. The tasty drink also contains potassium, calcium and magnesium – minerals that help lower blood pressure.
3. Tomato soup or tomato juice (without salt)
Tomatoes contain antioxidants like lycopene, which have been shown to have many health benefits. Daily consumption of tomato juice or tomato soup improves systolic and diastolic blood pressure and LDL cholesterol.
4. Chaat (Skimmed Milk Yogurt)
Buttermilk is a cooling and daily drink that people can include in their diet. It is rich in calcium and magnesium. It helps in weight loss and lowers blood pressure. Low-fat dairy products are a key component of the DASH diet.
5. Pomegranate and beet juice
Pomegranate has anti-inflammatory effects. Also, it lowers blood pressure by reducing levels of angiotensin converting enzyme (ACE), a protein that plays an important role in controlling the size of blood vessels in the body. Beetroot juice contains nitrates (NO3), which can improve blood circulation in the body. NO3 is a precursor for the production of nitric oxide (NO) and increases its concentration in the blood, optimizing endothelial function (eg, vasodilation).