World Hypertension Day 2023: Risks, Prevention, and Cure
World Hypertension Day as observed on May 17 every year is to communicate the implication of blood pressure, prevention, detection, and treatment. Hypertension is a growing problem in India, causing a significant burden on the health system. According to the WHO, 220 million people in India live with hypertension, the most common cardiovascular disease risk factor. High blood pressure, called hypertension, is a silent killer and the world’s leading cause of death, killing more than 10 million people annually.
For 2023, World Hypertension Day’s theme is “Measure Your Blood Pressure Accurately, Control It, Live Longer,” focusing on promoting blood pressure awareness and combatting low awareness rates worldwide. On the grounds of this, Satvic Foods intends to raise awareness through this blog and communicate the importance of blood pressure management to prevent various cardiovascular disorders such as myocardial infarction, heart failure, stroke, and other serious medical complications like kidney failure.
How to Reduce Blood Pressure?
Prevention holds the key to managing hypertension's impact on quality of life. While several factors increase an individual's risk of developing high blood pressure, such as age, genetics, and lifestyle factors, fortunately, there are steps to prevent or manage the condition. Some of them are as follows:
Healthy Weight: Excess weight is a common and major risk factor for hypertension, and losing weight, in case you are overweight, can help to reduce blood pressure levels by reducing the force of blood against the arteries walls and preventing blood vessel damage.
Healthy Lifestyle: Healthy lifestyle includes regular exercise, eating a healthy diet, and avoiding smoking, excessive caffeine, and alcohol consumption. Abstain from anything processed and incorporate low sodium, more potassium, and protein-rich diet.
Stress Management: Stress causes the nervous system to produce vasoconstricting hormones in large amounts that increase blood pressure. Repeated blood pressure elevations increase the risk of heart attack and stroke. Increased physical activity, cutting on caffeine, exercise, meditation, deep breathing, and yoga helps lower blood pressure levels.
Deep Sleep: Not getting a night of proper restful sleep in the long term or disorders like sleep apnea have been linked to high blood pressure before, although it’s unclear whether they fuel high blood pressure. However, lack of sleep promotes serious health ailments. Therefore, maintaining a good sleep is essential as during normal sleep, the blood pressure tends to go down.
What are 6 Foods for High Blood Pressure?
Managing high and low blood pressure can be challenging, but healthy food choices may help prevent or manage the condition. One must avoid foods high in salt, refined carbs, and unhealthy fats, as they spike blood pressure levels and cardiovascular diseases. Some of the best foods for lowering blood pressure levels include:
Nuts and Seeds: Sesame, sunflower seeds, chia seeds, flax seeds, pistachios, and dates store nutrients essential for healthy blood pressure and heart health, including potassium, magnesium, and fiber.
You may also include Satvic Foods' Protein Dry Fruits Ball in your daily routine. Made with 19 natural ingredients, each ball packs 15 grams of protein. Some of the ingredients include sunflower seeds, chia seeds, flax seeds, pistachios, dates, cinnamon, and homemade peanut butter, which help manage heart disease, blood sugar, and high blood pressure.
Try Satvic Foods' Protein Dry Fruits Ball for healthy blood pressure!
Citrus Fruits: Citrus fruits like lemons and oranges packs vitamins, fibers, minerals, and blood-pressure-lowering effects that help manage heart health by reducing heart disease risk factors like high blood pressure.
Ask your doctor before taking citrus fruits because some fruits, like grapefruit, interfere with cholesterol, certain blood pressure, antimicrobials, and a few heart rhythm medications.
Berries: Berries, such as blueberries, strawberries, and raspberries, are good sources of fiber and are high in antioxidants, which help to protect the blood vessels, reduce inflammation, and lower blood pressure levels. Blueberries are rich in flavonoids that help manage hypertension and lower blood pressure.
Leafy Greens: Leafy greens, such as spinach, kale, and collard greens, are rich in potassium, nitrates, and magnesium, which help to regulate blood pressure levels. Whereas spinach is high in nitrates, antioxidants, calcium, potassium, and magnesium, making it a wonder food for people with high blood pressure.
Beans: Beans, namely, black beans, kidney beans, and lentils, are high in fiber, potassium, magnesium, and protein which help to lower blood pressure levels.
Herbs and Spices: Indian herbs and spices like coriander, ginger, cinnamon, cardamom, and black pepper contain antioxidants and compounds that help reduce blood pressure. You may easily incorporate these spices with your daily Indian homemade foods.
Also, you may try Rajwadi Garam Masala by Satvic Foods, an exquisite blend of 30 different spices such as coriander, jeera, cinnamon, black pepper, dry ginger, and green cardamom, among others. Adding this to your curries will not only enrich their taste but also amplify the nutritional benefits of your regular daily meals.
Manage your blood pressure with the richness of Satvic Foods’ Rajwadi Garam Masala!
The bottom line is that one must focus on consuming a diet rich in whole grains, fruits, and vegetables, as these foods are high in nutrients that help lower blood pressure levels. Some other foods include broccoli, tomatoes, celery, beetroots, and whole grains, such as brown rice, quinoa, and oatmeal.
Is Milk Good For High Blood Pressure Patients?
Dairy milk and milk products contain essential blood pressure-lowering nutrients, including calcium, vitamin D, potassium, and magnesium. One may include a serving of low-fat or skimmed milk, buttermilk, and Greek yogurt in daily diet. They will not only furnish with antioxidants but also good gut bacteria for optimal overall well-being. Milk products also contain bioactive peptides, a protein type that helps manage blood pressure.
Additionally, you may add Satvic Foods' Golden Milk Masala to your regular milk for enhanced benefits. It is a blend of 20+ herbs and spices used in our traditional medicine for centuries for its medicinal properties, and the main ingredient, turmeric, is effective in controlling blood pressure.
Experience the goodness of Satvic Foods' Golden Milk Masala today!
Conquer Hypertension for a Healthy Future
Hypertension affects not just health but all areas of social and economic development. However, you can control the condition with effective home remedies such as healthy homemade food, regular exercise, stress management, and medications (if any). Additionally, it is crucial for everyone to get themselves screened regularly and stay informed about their blood pressure levels. Seek medical guidance at an early stage to prevent severe complications from developing. Kindly consult your healthcare provider before opting for any suggested diets and supplements, as it might interfere if you are on certain medications.
Through this blog, we have delved into hypertension management strategies. However, on this World Hypertension Day, one vital aspect one must not overlook is the importance of adopting a satvic lifestyle by consuming wholesome foods that nourish our bodies and minds. It further includes mindfulness, stress reduction, and regular physical activity, all pivotal in maintaining healthy blood pressure levels. By incorporating Satvic principles, you can manage hypertension and cardiovascular disease, and enhance your overall well-being, paving the way for a healthier and more balanced future.
Transform your health with a range of Satvic Foods' blends!