Blood pressure in as we speak's time is rising to be a rising well being concern amongst younger and aged alike. Faulty way of life selections coupled with stress is a lethal cocktail that would result in many lethal ailments together with hypertension, diabetes, coronary heart illness amongst many others. People these days aren't solely much less lively than earlier than but additionally consuming extra of unhealthy meals with excessive content material of sodium, sugar and trans fat. The causes might vary from enhance in junk meals selections to not getting time to cook dinner. Modification in food plan is step one one can take to manage blood strain. Adding train to your day by day routine may also help additional as it is going to assist one shed extra pounds and ease signs of BP. (Also learn: High blood pressure diet: Fruits that can help lower blood pressure)

A blood pressure-friendly food plan is one that's balanced, wealthy in diversified vitamins, low in sodium, and promotes coronary heart well being. The Dietary Approaches to Stop Hypertension (DASH) consuming plan can successfully handle blood strain. It contains entire meals, lean proteins, fruits, greens, and low-fat dairy merchandise.

"Several studies have proven that DASH (Dietary Approaches to Stop Hypertension) diet is an effective way for lowering blood pressure. DASH emphasizes a diet rich in fruits, vegetables, and low-fat dairy products and reduced saturated fat, reducing sodium intake, limiting alcohol consumption, increasing potassium intake. Magnesium, calcium and Potassium are the three key important nutrient that helps in lowering BP. Magnesium helps blood vessels relax thereby lowering blood pressure, it is also involved in the in the transportation of calcium and potassium. Calcium helps in the contraction and relaxation of blood vessels. Potassium helps in lowering blood pressure by helping the body in getting rid of excessive sodium - which can retain fluid and increase blood pressure," says Jagriti Barar, Nutritionist, Cloudnine Group of Hospitals, Mumbai, Malad.

Brar in an interview with HT Digital shares on a regular basis drinks that may be useful in decreasing BP.

1. Coconut water

Coconut water helps in decreasing blood strain as it's a wealthy in potassium. This pure drink stuffed with electrolytes may also help the kidneys flush excessive sodium ranges from the physique, which is an important requirement to decrease blood strain. Also, excessive potassium ranges assist in general vascular well being of the physique thus lowering the probabilities of stroke.

2. Banana milkshake (utilizing skimmed milk)

Banana is the powerhouse of potassium and is likely to be useful in lowering blood strain. Skimmed milk could make the drink low fats. The scrumptious drink additionally incorporates potassium, calcium, and magnesium - minerals which can be identified to assist lower blood strain.

3. Tomato soup or tomato juice (unsalted)

Tomatoes comprise antioxidants like lycopene, which have been proven to have a number of well being advantages. Daily consumption of tomato juice or tomato soup improves systolic and diastolic blood strain and LDL ldl cholesterol.

4. Buttermilk (skimmed milk curd)

Buttermilk is a coolant and an on a regular basis drink that folks can incorporate of their food plan. It is wealthy in calcium and magnesium. It aids weight reduction and is useful in lowering BP. Low fats dairy merchandise are the most important parts of DASH food plan.

5. Pomegranate and beetroot juice

Pomegranate has anti-inflammatory results. Also, it reduces blood strain by lowering ranges of Angiotensin changing enzyme (ACE), a protein that performs an necessary position in controlling the scale of blood vessels within the physique. Beet juice incorporates nitrate (NO3), which may enhance blood movement within the physique. NO3 is a precursor for the manufacturing of nitric oxide (NO) and will increase its concentrations within the bloodstream, optimizing endothelial perform (e.g., vasodilation).