3 Science-Backed Superfoods That May Help Manage High Blood Pressure

High blood pressure, also known as hypertension, has emerged as one of the major risk factors of kidney problems, heart diseases, and stroke. It is also called as silent killer. Hypertension generally develops without any noticeable symptoms and it makes regular monitoring crucial. Active management is vital to avoid permanent organ failure, vision loss, and decreased lifespan.

According to a report published by World Health Organisation, “Hypertension (high blood pressure) is when the pressure in your blood vessels is too high (140/90 mmHg or higher). It is common but can be serious if not treated. People with high blood pressure may not feel symptoms. The only way to know is to get your blood pressure checked. Lifestyle changes like eating a healthier diet, quitting tobacco and being more active can help lower blood pressure. Some people may still need to take medicines.” ¹

While medication and medical guidance remain vital for managing high blood pressure, certain superfoods and herbal remedies may help you manage it when combined with a balanced diet. Leafy greens, berries, beetroot, fatty fish, and nuts are among the best foods for managing high blood pressure. These foods are an excellent source of potassium, nitrates, and magnesium to relax blood vessels.

Symptoms of Hypertension

Many people with hypertension do not experience any symptoms. However, high blood pressure can cause blurred vision, headaches, chest pain, and other symptoms. Getting your blood pressure checked is the appropriate way to find out if you have high blood pressure. Individuals with very high blood pressure (usually 180/120 or higher) can experience symptoms given below:

• Sharp headache

• Dizziness

• Chest pain

• Trouble breathing

• Vomiting

• Nausea

• Confusion

• Anxiety

• Blurred vision or other vision changes

Recently, leading Ayurveda expert Dimple Jangda visited her Instagram account and highlighted 3 superfoods to manage high blood pressure or hypertension. Sharing the post, Dimple said, “3 Ayurvedic superfoods backed by clinical science that can naturally lower your BP — starting today.” ²

Superfoods For High Blood Pressure

1. Hibiscus Tea: Dimple Jangda said if you are suffering from high blood pressure, you must include hibiscus tea. She suggested to “take two teaspoon of hibiscus powder, put it in 300 ml of water, boil it for 10 minutes, filter, and sip this twice a day. There is actually a study done by the Journal of Nutrition and American Heart Association that hibiscus tea has antihypertensive properties. It can reduce your systolic BP by almost 6.1 mmHg in just 6 weeks of consumption.”

Make sure to incorporate hibiscus tea in your diet every single day. You may look for any organic brand that is available on the internet or in the local supermarket. Make sure to consume this without the tea bags. Because, remember the tea bags release a lot of microplastics in the tea and you are literally drinking a concoction of microplastic that then causes other health issues, added Jangda.

2. Beetroot Juice: The Ayurveda expert suggested to include beetroot juice to your lifestyle if you have hypertension. She said, “lots of people don’t know this but beetroot contains nitrates which converts it into nitric oxide in our body, which is a great vasodilator. Within 4 to 6 hours of consuming beetroot juice, your blood pressure comes down dramatically.”

High BP in Ayurveda is caused due to Pitta and Vata imbalance in the blood. Pitta is hot, excessive heat and vata is excessive movement which causes aggressive blood pressure leading to high BP symptoms. Beetroot helps in reducing BP symptoms and at the same time it has enzymes that can protect the liver, improve detoxification thus allowing detoxification of the waste in the body and also helps in generating new liver enzymes.

Your liver is the most powerful detoxifying organ of the body and beetroot supports that. Liver is also responsible for making cholesterol, and thus it has multiple health benefits across various verticals in your body, said Dimple Jangda.

3. Arjuna Bark: The health expert recommended to “boil half a teaspoon of Arjuna bark in one glass of water and drink this every single day.” It is known to improve your heart health and emerged as one of the best heart tonics available. It also improves your cardiac health, the muscles around it, and reduces arterial stiffness.

It was recommended in Ayurveda for thousands of years. And, today we have almost 19 clinical trials that say that yes indeed, Arjun bark reduces your systolic BP point by almost 11 mmHg if you consume this every single day for at least six weeks.

It can also cut back on all the processed and packaged foods that contain a lot of salt and sodium. That is also causing a high BP. Cut away meat, seafood, eggs for some time. The expert suggested to “go on a whole food plant-based diet to reduce the pressure in your body and reduce your high BP symptoms.” 

FAQs

References

1. WHO|Hypertension

2. Ayurveda expert Dimple Jangda via Instagram|3 Superfoods for high BP

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.