Healthy Foods That Can Help You Lower Blood Pressure

The condition where blood pressure remains high for a long time is termed as hypertension, and it could lead to complications such as stroke, heart diseases and kidney problems. You can maintain your blood pressure at normal levels by altering your lifestyle. Consuming healthy foods is an essential part of strategy to control BP. 
 

Small changes in diet like consuming low-calorie foods can go a long way in bringing down your blood pressure to normal and preventing hypertension. Several foods work towards lowering your blood pressure. Read further to know the list of healthy foods for low blood pressure and a plan to follow a low blood pressure diet on budget.

Foods that lower blood pressure

1. Probiotic foods:

Poor diet and lifestyle alter the natural composition of microbes in the gut and causes an imbalance. Studies suggest that this disturbance is linked to the risk of heart disorders. Probiotics are bacteria or yeast that are beneficial for human health. One of the easiest ways to include probiotics in your diet is through the consumption of fermented foods. Probiotic bacteria are added to foods to improve gut health and maintain the composition of good bacteria in the intestine.

With fermentation, the foods have increased value of vitamin B and K that helps regulate blood pressure. They reduce the risk of diabetes and high cholesterol. Some of the fermented foods that are known to lower blood pressure are fermented milk, rice bran and soya beans.

• Fermented milk releases tripeptides named valyl-prolyl-proline (VPP) and isoleucyl-prolyl-proline (IPP), which inhibit substances that induce hypertension. Some examples of fermented milk include frozen yoghurt, cheese, curd, lassi etc.
• Fermented rice bran is rich in fatty acids and peptides that neutralise free radicals' effects and ultimately reduce stress and tiredness. It is beneficial for reducing oxidative stress and prevents lifestyle diseases.
• Fermented soybeans are a vital source of nutrients that is a mixture of soya beans containing vitamins, minerals, salt, carbohydrates, proteins and good microorganisms. It effectively protects the body against stroke, hypertension and certain forms of cancer.

2. Fresh fruits and vegetables:

A recent study has concluded that disturbance in the gut microorganism’s natural composition is associated with high blood pressure. Consuming foods enriched with flavonoids such as apples, pears, berries etc., can maintain the balance in the intestinal microbiome and lower blood pressure levels. 

Replace cookies and other snacks with medium-sized apples. Use only a small quantity of oil while cooking. Consume ½ cup each of spinach and carrot along with meals.

Berries: 

Berries contain a substance called anthocyanin, which works by increasing the concentration of Bifidobacterium in the intestine. This bacteria grows the active form of anthocyanin in the urine, ultimately protecting the heart and minimising the risk of heart problems like high cholesterol, hypertension, etc.

Pomegranate juice:

Pomegranate and its juice have several health benefits. It protects the heart from diseases like hypertension, high cholesterol, oxidative stress and high blood glucose. Replace sugary beverages and soft drinks with 240ml of pomegranate juice.

Beetroot juice:

Beetroot juice has nitric oxide, which helps in opening up the blood vessels and reduces blood pressure. It contains antioxidants that protect against oxidative stress-related diseases like hypertension and heart problems. Consuming 250ml of beetroot juice daily can bring your blood pressure to normal levels. You can also consume beetroot by cooking or adding it to your salads.

3. Tea:

(a). Black tea is rich in flavonoids that relax the arteries to ease blood flow and eventually reduces blood pressure.

(b). Green tea has polyphenols that are an excellent source of plant nutrients. It is very effective in regulating blood pressure.

(c). Hibiscus tea is enriched with anthocyanin and other antioxidants, which prevents the narrowing of blood vessels and eases the blood flow.

You can prepare the above mentioned tea either by infusing the extracts in hot water for 1-2 minutes or adding the tea powder in hot water and straining them.

4. Whole grains:

Whole-grain wheat rice, maize, barley and oats are rich in vitamins, minerals, antioxidants, fatty acids and fibre. Replacing refined grains with whole grains in your diet promotes a reduction in blood pressure and other risk factors contributing to heart problems and keeps your heart healthy. 

5. Sesame seeds:

Sesame seeds promote relaxation of blood vessels and delay hypertension. They are enriched with magnesium, fibre, fatty acids, vitamin E and lignans that have a significant blood pressure-lowering effect when consumed along with meals. A study revealed that patients who consumed 60gm of sesame seeds showed a reduction of systolic and diastolic blood pressure by 3.5mmHg and 1.9mmHg respectively.

6. Cocoa:

Cocoa and dark chocolate are effective in reducing blood pressure. Choose a bar of dark chocolate that has at least 70% of cocoa content in it and eat one square piece every day. Consuming 5gms of cocoa per day can reduce the risk of heart problems by 30%.

Low blood pressure diet on budget

Below is a budget-friendly diet plan which helps in lowering the high blood pressure.

Breakfast: 

• 1 cup oatmeal + ½ cup nonfat milk
• 2 small idlis with sambar
• 1 cup of cracked wheat upma with low-salt tomato or mint chutney + 1 fresh fruit + tea or coffee with nonfat or 1% milk

Lunch:

• 1 cup dal/sambar + 1 cup curry (vegetables) + 1 cup shredded carrots and salad with lemon juice + 2/3rd cup brown rice.
• 2 whole wheat chapatis + 1 tbsp vegetable oil for cooking + 1 fruit.

Snacks:

• Unsalted Nuts and seeds
• Fresh fruits and vegetables
• Dry, puffed wheat cereal.

Dinner:

• 1 cup dal/sambar + 1 cup curry (vegetables) + 1 cup shredded carrots and salad with lemon juice + 2/3rd cup brown rice.
• 2 whole wheat chapatis + 1 tbsp vegetable oil for cooking + 1 fruit.

Healthy and affordable tips to follow:

• Include more salads and soups in your diet.
• Implement minute changes like eating roti instead of paratha, grilled foods instead of deep fried ones.
• Avoid carbonated beverages.
• Watch your portion size while consuming snacks.
• Avoid adding sauce and other add-ons to your foods.
• Minimize eating outside foods.

Everything you eat and drink matters. Ensure that you make heart healthy food choices today for a healthier tomorrow.