10 Indian foods that can lower your blood pressure

Anshika Pathak, Dept. Life Sciences, Food Technology, Graphic Era Deemed to be University, Dehradun, 248001, India

2020-04-18 14:54:56

Credit: pixabay.com

Credit: pixabay.com

One in five young adults in India has high blood pressure, according to research presented at the 70th Annual Conference of the Cardiological Society of India (CSI). That equates to around 80 million people, which is more than the entire UK population. Blood pressure was recorded in around 180,000 Indian adults  according to European Society of Cardiology.

Here's a list of 10 Indian foods that can lower your blood pressure and reduce the risk of heart disease.

1.  Banana

These portable, easy-peel fruits aren't just sweet and low in sodium; they're also rich in potassium which helps lower blood pressure. 

2. Green leafy vegetables

 Green leafy vegetables are considered rich source of “Nitrates”, it helps to maintenance the regulation of blood pressure .green leafy vegetables are contains lower calories and they are high in Fiber and potassium (k).These vegetables playan important role in high blood pressure. Some example of green leafy vegetables Cabbage , Mustard green,Turnip greens etc.

3. Fish

Fish is rich source of omega 3 with high in lean protein. Fish with high in DHA (Docosahexaenoic acid) and EPA (Eicosapentaenoic acid) such as Mackerel, salmon, it is high vitamin D. It’ is assisted to degrade the Blood pressure and reduced the inflammation; heart Problem such as chronic diseases and lower triglycerides.

4. Watermelon

It contains an amino acid called L-citrulline, which has proven to lower blood pressure. Watermelon is a heart health promoting food loaded with fiber, lycopenes, vitamin A and potassium. All these nutrients have blood pressure-lowering effects.

 5. Beetroot

This crimson root veggie is rich in nitrates, which is thought to relax blood vessels and improve blood flow. Drinking a glass of beet juice can yield a five-point drop in blood pressure, according to a 2012 Australian study.

 6. Garlic 

Garlic helps in body to increase the Production of Nitric oxide which may help in blood vessel, its plays a very important rule in reduction of blood pressure or hypertension

7. Oranges

This super rich vitamin fruit - is another food you must indulge in to lower your blood pressure. Opt in for a glassful of orange juice or eat the whole fruit to load yourself with fiber and vitamin C. 

 8. Cinnamon

Cinnamon may reduce blood pressure in the short-term for people with diabetes, according to a new study. Cinnamon has been used as a spice around the world for centuries. It has also been used for its possible healing benefits. It has been used to improve stomach health and gas prevention. The only two species that are approved as medicinal herbs in the genus Cinnamomum are Cinnamomum zeylanicum and C. cassia. The bark is used as a spice and is called cinnamon bark. Early studies suggest that cinnamon may affect insulin and blood sugar levels. Benefits have been found in type 2 diabetics in terms of reduced blood sugar and cholesterol. However, results are inconsistent.

 9. Nuts and seeds

Nuts and seeds are delicious and nutritious. Nuts and seeds provide healthy unsaturated fats, proteins, vitamins and minerals. Nuts, seeds and legumes are important parts of healthy eating patterns, so try and include some plain unsalted nuts and seeds in your meals every day. A serve of nuts or seeds is 30g, or a small handful. An added bonus - regular consumption of nuts is linked to lower levels of LDL (bad) cholesterol and total cholesterol in the blood, and does not lead to weight gain.

10. Sunflower Seeds

Sunflower seeds are rich in vitamin E, folic acid, protein and fiber. Just a handful of sunflower seeds help to lower your blood pressure and promote your heart-health.

 Source:    European Society of Cardiology, food.ndtv.com ncbi.nlm.nih.gov, medicalnewstoday.com, heartfoundation.org.au, naturalmedicines.therapeuticresearch.com