Hypertension, often a silent killer, stands as the most prevalent modifiable risk factor for heart diseases. When the force exerted by your blood against the walls of your blood vessels remains consistently elevated, it is diagnosed as high blood pressure or hypertension, says Dr Kajal Ganguly, Senior Interventional Cardiologist, AMRI Hospital Kolkata. (Images By Freepik, Pexels)
Dr Kajal Ganguly says that one of the primary causes behind this condition is an unhealthy lifestyle. "Being overweight, excessive salt intake, stress, and lack of physical activity—all these factors can elevate your risk of developing hypertension," the doctor adds.
"One effective approach to control high blood pressure involves maintaining a well-rounded diet that incorporates all essential food groups and reducing intake of high-sodium, saturated fat, and sugary foods," says Dr Ganguly. The doctor suggests some foods to control blood pressure. Read on.
Leafy greens like spinach, kale, and Swiss chard are rich in potassium, which helps your body balance sodium levels and reduce blood pressure.
Oats are high in soluble fiber, which can reduce cholesterol levels and, in turn, help lower blood pressure.
Salmon, mackerel, and sardines are packed with omega-3 fatty acids that can lower blood pressure by reducing inflammation and promoting blood vessel dilation.
Garlic contains allicin, a compound that can promote blood vessel relaxation and lower blood pressure.
Almonds, walnuts, and flaxseeds are high in magnesium and potassium, both of which contribute to blood pressure regulation.
Beets are rich in nitrates, which can help dilate blood vessels and improve blood flow, ultimately reducing blood pressure.
Low-fat yoghurt is a good source of calcium and probiotics, which can contribute to the maintenance of healthy blood pressure levels.
Blueberries, strawberries, and raspberries contain antioxidants called flavonoids that have been linked to lower blood pressure, thanks to their ability to relax blood vessels.
Bananas are an excellent source of potassium, which helps regulate blood pressure by balancing the effects of sodium.
Pomegranates contain natural antioxidants, such as polyphenols, that may help lower blood pressure by improving blood vessel function and reducing oxidative stress.
"By adopting healthier eating habits, incorporating regular physical activity, regular blood pressure checks and managing stress, you can take significant steps toward controlling this silent menace and reducing your risk of cardiovascular diseases," advises Dr Kajal Ganguly.