Tips to control hypertension with common foods

Often known as a silent killer because of its lack of noticeable symptoms, high blood pressure or hypertension is a growing cause for concern across countries. In India itself, it has been rising rapidly over the past decade owing to more sedentary lifestyles and unhealthy diets that are high in fats and sugars. According to the WHO, an estimated number of 1.28 billion adults between the age group of 30-79 live with hypertension worldwide with a whopping 46 per cent of adults being unaware of it. (Images courtesy: iStock)

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Hypertension is caused when major blood vessels in the body are narrowed, leading to constricted blood flow and there is an increase in the force that is exerted by circulating blood against the walls of the blood vessels. If undiagnosed, hypertension can lead to serious and life-threatening complications. Rohit Shelatkar, who is a fitness & nutrition expert and VP at Vitabiotics lists out some of the common foods and dietary practices that can help to tackle hypertension effectively.

One of the most natural ways of managing hypertension is by modifying our diet to include nutrient and fibre-rich foods. Fibre content prevents the accumulation of fat in the arteries, thereby, leading to healthy blood flow across the body. It also helps with boosting energy levels without any extra calories. Foods such as carrots, apples, beetroots, radish and bananas are all rich sources of fibre that can help to tackle hypertension. Bananas especially are an excellent source of dietary potassium - a mineral that helps in regulating blood pressure levels. Potassium also helps the kidneys to flush out excess sodium from the system. This is very important considering high sodium levels are a leading cause of high blood pressure.

This is another great alternative to fulfil daily dairy needs and help prevent or lower high blood pressure. It is loaded with calcium, potassium and magnesium, and is essential for people who suffer from hypertension since magnesium helps to regulate blood pressure by relaxing the blood vessels and it also helps to control blood sugar levels. Furthermore, the calcium in it is involved in helping the blood vessels to constrict and relax, ensuring smooth function.

Berries are rich in anthocyanins, which are the pigments that lend them their vibrant colour and are one of the richest sources of antioxidants. Research has shown that anthocyanins help to increase the production of nitric oxide levels in the blood which in turn prevent the production of molecules that constrict the blood vessels. Hence, berries can play an important role in helping to control hypertension.

Individuals with hypertension should always think of their diet as a rainbow - the more the colours of fresh vegetables and fruits like berries, tomatoes, spinach, kale, celery, carrots, kiwis etc. the greater the health benefits.

Overall, consuming nutrient-rich fruits and vegetables, cutting down on trans fats and ultra-processed meats, saying no to sugary foods, getting adequate sleep of 6 to 8 hours and daily exercise of even 30 minutes (light jogging, playing a sport or cycling) is a must for good heart health and they remain the key to relieving stress and hypertension. Additionally, those suffering from hypertension must consider reducing alcohol intake and eliminating smoking altogether.