High blood pressure (hypertension) is a condition in which the force of blood against the walls of your arteries is so high that it can eventually cause health problems, such as cardiac arrest. This condition is very common in human beings for various reasons. The list of reasons includes weight gain, excessive salt intake, lack of fruit nutrition, lack of exercise, smoking, excessive alcohol or caffeine intake, lack of sleep, aging, etc
With the busy schedule and untimely diets that humans follow today, it is impossible to completely avoid being affected by this disease. However, a small change in lifestyle can help us reduce the risk of developing high blood pressure and the diseases that come with it.
Apart from a little exercise every day (15 minutes of cardio or jump ropes or a long morning walk), managing our diet can help us in the long run. Sodium restrictions and dietary changes have been shown to reduce blood pressure. On the other hand, adding potassium and calcium infused foods to the diet has shown improved blood flow.
Read further to learn some easy-to-prepare foods that can help control blood pressure and sugar levels in the body.
Rajma Salad
It’s better if you have leftover Rajma (kidney beans), otherwise soak some for a few hours and then pressure cook it until mushy. Then add coarsely chopped onions, tomatoes, cabbage, spring onions, walnuts and peanuts to the boiled Rajma. Garnish with a little salt, pepper and lime juice.
There you have a healthy bowl of Rajma salad. Obviously, the soluble fiber in kidney beans reduces bad cholesterol and increases the level of good cholesterol. It is also a good source of potassium and vitamin K1, which dilates blood vessels and lowers blood pressure.
pumpkin seeds
If you have pumpkins, don’t throw away the seeds. It is as valuable as the vegetable itself. Wash these seeds and air dry them until they look dehydrated. Roast it for a few minutes over medium heat and keep it in a jar. It is a very good alternative to fatty and high cholesterol oils readily available in the market.
Pumpkin seeds are a concentrated source of nutrients important for blood pressure control. It contains magnesium, potassium, arginine and amino acids, which are essential for relaxing blood vessels and reducing blood pressure.
Spinach
Baby spinach can be eaten raw in the form of salads or by including it in health drinks. Alternatively, sauté a handful of spinach with your desired flavors like salt, lime, chilies, etc. It goes well as an accompaniment with a bowl of rice.
Spinach is packed with antioxidants, potassium, calcium, and magnesium, making it a great food to help people control their blood pressure.
Cucumber Raita
Raita is a dish made with dahi (curd), cucumbers, onions, etc. and flavored with salt, sugar, pepper, etc. It not only makes a great weight loss dish but also helps keep the body cool during summers.
Cucumber is 95% water, which keeps us hydrated and flushes out toxins, allowing for better digestion. The curd, on the other hand, wards off acidity and improves gut health. A good gut can also prevent blood problems.
Fruit salad
Lack of fruit can also lead to disturbance in blood levels. Therefore, adding berries and citrus fruits to your diet can prove beneficial. You can eat them individually or save time by making yourself a bowl of fruit, including strawberries, blueberries, raspberries, aronia berries and blackberries, as well as grapefruit, oranges and lemons.
These berries are a rich source of antioxidants, they have the potential to reduce risk factors for heart disease like high blood pressure. However, citrus fruits such as those mentioned above, loaded with vitamins, minerals and plant compounds, have powerful hypotensive effects.
Hindi
Dahi Bhindi is a popular dish from Rajasthan. It is easy to prepare and makes a great side dish for rice and roti. Cut the Bhindi (Okra) into bite-sized pieces and fry it in a little oil. When it softens and changes color, add some tomato paste and cashew nuts to it. Finally, add whipped fresh curd and sautéed onions, garlic and ginger paste to it. Mix everything well and flavor it with salt and spices such as turmeric and chilli. To thicken the paste, you can also add a few grams to the mixture before turning off the heat.
Bhindi is known to have several essentials that help in blood pressure control. Together with curds, the dish adds gut health to its benefits.
Beans and lentils
Beans and lentils are rich in nutrients such as fiber, magnesium and potassium. These nutrients help regulate blood pressure. Many studies have shown that eating beans and lentils can help lower high blood pressure.
Soak and boil some of your desired beans and lentils and consume them as salads or soups.
Moong Dal Chilla
Moong dal chilla is an easy recipe and is often a favorite in Indian breakfast. It is basically a savory pancake cooked with moong dal pulp, onions, chillies and other ingredients.
Moong beans are high in fiber, potassium, and iron, making them an excellent dish for controlling blood pressure.
Jowar Roti
Jowar is a millet rich in minerals, fibers, proteins and antioxidants. Dough jowar flour and shape flatbreads. It pairs well with any curry of your preference.
Being rich in potassium, it can help manage blood pressure. Compared to your regular wheat roti, it’s more fulfilling and nutritious.