Hypertension or high blood pressure is an ailment that has almost no symptoms. The only way to understand this is to have your blood pressure checked regularly. Studies show that only a third of people who suffer from it know they have high blood pressure. Blood pressure is measured in millimeters of mercury (mm/Hg) and is shown by two different numbers. The first number measures the pressure in the arteries as the muscles of the heart contract. The second digit measures the pressure in the arteries while the muscles rest between heart beats.
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| Dietician Sheela Seharawat at Diet Clinic Health Care Pvt Ltd |
Dietician Sheela Sherawat founder of Diet Clinic is of the opinion that it is quite possible to manage blood pressure through diet. To reduce blood pressure include the following as part of a healthy diet plan –
Beet – Consuming beet juice can lower blood pressure. A study in 2015 found that drinking a cu of red beet juice for a month reduced blood pressure among patients of hypertension. The average drop was between 4 to 8 points (or mm). beet contains very high levels of inorganic nitrate which causes blood pressure to be lowered.
Dark chocolate – A study conducted among 1106 patients of hypertension concluded that dark chocolate with 50 – 70% coca content reduces blood pressure. Cocoa contain heart healthy compounds known as flavonoids and as part of a broader study it seems that cocoa consumption is better for all cardiovascular risk factors. Make chocolate a part of healthy blood pressure diets.
Watermelon – There is a compound called citrulline in watermelon which helps control blood pressure. Citrulline helps the body synthesize nitric oxide which relaxes blood vessels and causes them to be more flexible. Research has shown that regular consumption of watermelon reduces blood pressure in brachial artery of upper arm. Watermelon is best enjoyed as a soup or smoothie.
Oats – Daily consumption of at least 60 grams of oats reduces systolic (the higher number) by 3 mm/Hg. Oats contains a compound known as beta-glucan which lowers blood cholesterol and well as pressure. Oats are best consumed as part of breakfast.
Garlic – Allicin the active ingredients in garlic increases the production of nitric oxide which relaxes blood vessels and causes drop in pressure
Salt – Last but probably the most important is to limit salt intake. Salt causes bloating and storage of water in tissues. The additional water causes rise in pressure and puts strain on heart and arteries to pump harder. Those who suffer from low blood pressure must include slightly more salt than usual in their meals.
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