High blood pressure is a risk factor for cardiovascular diseases but few people talk about it. However, unlike cholesterol, high blood pressure can be seen as a warning indicator that everyone must pay attention to. The way we eat has a major bearing on our blood pressure. Therefore, we should pay attention to it. Meals that are rich in both salt and sugar, as well as foods that are high in saturated fat, raise the amount of blood pressure that is present in our bodies. Staying away from these things might assist us in keeping our blood pressure in a healthy range.

High blood pressure is not technically a sickness but rather a condition brought on by an unhealthy way of living and a sedentary lifestyle. By adjusting to one’s way of life, it is possible to reverse the condition. The American Heart Association and the best dietician in Delhi suggests taking a comprehensive approach to taking care of this illness by increasing the consumption of fruits and vegetables and limiting the intake of saturated fat, added salt etc in addition to stress reduction techniques. 

Here we list  5 Indian meals that can help lower Blood Pressure recommended by the best dietitian in Delhi:

1. Overnight oats 

Overnight oats are prepared by soaking oats in yogurt and milk overnight. One can prepare this in different flavors like apple cinnamon overnight oats or mango chia overnight oats to name a few.  Oats are also known to do wonders for those who have a high blood pressure because of its high soluble fiber content. Overnight oats serve as a quick meal with minimal preparation.  

Overnight soaked oats are very high in  fibre content, which keeps your stomach filled for a longer period of time. It even helps in clearing out your digestive tract.

2. Cucumber Raita

During the warm months, you really must have some Raita or Dahi, and by using cucumber in the dish, you can make it even more refreshing. Because cucumbers are almost all water, eating them helps us stay hydrated, flushes out toxins, and improve digestion. Cucumbers contain around 95 percent water and has lot of potassium. This dish can be prepared in about ten minutes, making it an ideal option for a fast and straightforward supper. Moreover,  Low Fat dairy products like curd and low fat milk helps in reducing blood pressure as per numerous studies. 

 3.Beets Juice 

Beet juice may help lower your blood pressure. Researchers found that people who  drank  beet juice daily lowered both systolic and diastolic  pressure. Beets are a good source of potassium  a mineral and eletrolyte  that helps nerves and muscles function properly. Moreover beets are rich in nitrates , which helps in relaxation of the blood vessels. Drinking beet juice in moderation can help in lowering high blood pressure.

4. Jowar Roti 

Millet chapattis like Jowar Roti can really help in bringing your blood pressure down. Thanks to its high fiber content and lower GI. Millets are also rich source of pottasium which is needed to flush out extra sodium from the system. So switch to jowar atta roti or millet multigrain roti to address the high blood pressure issues. 

5. Chickpea salad

We have the perfect dish to try if you have some boiled chickpeas  leftover from the week. To prepare a chickpea salad, you will need half a cup of boiled chickpea , onions, tomatoes, cabbage, spring onions, walnuts, and peanuts. The only seasonings you need are lemon, salt, and pepper. Chickpeas is rich in minerals like magnesium and potassium . These are heart friendly and helping prevent high blood pressure. So, enjoy some chick peas salad.