Add these 9 healthy Indian recipes to your diet to manage Blood Pressure
High blood pressure (hypertension) is a condition in which the force of the blood against your artery walls is so high that it may eventually cause health problems, such as cardiac arrest. This condition is very common in human beings due to various reasons. List of reasons include Weight gain, too much salt consumption, lack of fruit nutrition, not doing enough exercise, smoking, drinking too much alcohol or caffeine, lack of sleep, ageing, etc.
With the hectic schedule and untimely diets humans follow today, it is impossible to completely avoid being affected by this disease. However, a little change in lifestyle can help us reduce the chances of developing high blood pressure and the diseases followed by it.
Apart from a little work out everyday (15 minutes cardio or jumping ropes or a long morning walk), managing our diet can help us in a long run. Sodium restrictions and dietary changes have been proved to have reduced blood pressure. On the other hand, adding potassium and calcium infused foods to the diet, has shown improvement in blood flow.
Read further to learn a few easy to make food items that can help in controlling blood pressure and sugar level in one’s body.
It is better if you have any left over Rajma (Kidney beans), otherwise soak some for a few hours and then pressure cook it until it is mushy. Then add some roughly chopped onions, tomatoes, cabbage, spring onions, walnuts, and peanuts to the boiled Rajma. Garnish it with some salt, pepper and lime juice.
There you have a healthy bowl of Rajma salad. Evidently, the soluble fibre in kidney beans lowers bad cholesterol, and increases the level of good cholestrol. It is also a good source of potassium and Vitamin K1, which dilates blood vessels and lowers blood pressure.
If you have pumpkins, do not throw the seeds. It is as valuable as the vegetable itself. Wash those seeds and air dry it until it looks dehydrated. Roast it for a few minutes in medium flame and store it in a jar. This is a very good alternative to the oily and high cholesterol ones easily available in the market.
Pumpkin seeds are a concentrated source of nutrients that are important for blood pressure control. It has magnesium, potassium, arginine, and amino acid, which are essential for blood vessel relaxation and blood pressure reduction.
Baby spinach can be eaten raw in forms of salads or by including it into health drinks. Otherwise, saute a handful of spinach with your desired flavours like salt, lime, chillies, etc. It goes well as a side dish with a bowl of rice.
Spinach is loaded with antioxidants, potassium, calcium, and magnesium which makes it an excellent food to help people keep their blood pressure under control.
Raita is a dish made of dahi (curd), cucumbers, onions, etc and flavoured with salt, sugar, pepper etc. It not only makes a great weight loss dish but also helps keep the body cool during the summers.
Cucumber contains 95 percent water, which keeps us hydrated and flushes away toxins, allowing better digestion. Curd on the other hand keeps acidity away and improves gut health. A good gut can also keep blood problems at bay.
Lack of fruits can also lead to disruption in blood levels. Therefore, adding berries and citrus fruits to your diet can prove beneficial. You can either consume them individually or save time by making yourself a bowl of fruits including strawberries, blueberries, raspberries, chokeberries, and cloudberries along with grapefruit, oranges, and lemons.
These berries are a rich source of antioxidants, it has a potential to reduce heart disease risk factors like high blood pressure. However, citrus fruits such as the ones mentioned above, loaded with vitamins, minerals, and plant compounds that has powerful blood-pressure-lowering effects.
Dahi Bhindi is a popular dish of Rajasthan. It is easy to make and makes a great side dish for rice ans roti. Cut the Bhindi (Okra) into bite size pieces and saute it in just a little bit of oil. When it softens and changes its colour, add some tomato and cashew paste to it. Lastly, add some whipped fresh curd and pan fried onions, garlic and ginger paste to it. Mix them all well and flavour it with some salt and spices like turmeric and chilly. To thicken the paste you can also add some gram to the mixture before turning off the flame.
Bhindi is known to have several essential elements that aid in blood pressure control. In collaboration with curd the dish adds gut health to its benefits.
Beans and Lentils
Beans and lentils are rich in nutrients such as fiber, magnesium, and potassium. These nutrients help regulate blood pressure. Numerous studies have shown that eating beans and lentils may help lower high blood pressure levels.
Soak and boil some of your desired beans and lentils and consume them as salads or soups.
Moong Dal Chilla
Moong dal chilla is an easy recipe and is often preferred in Indian breakfast. These are essentially a savoury pancake cooked with moong dal pulp, onions, chillies, and other ingredients.
Moong beans are high in fibre, potassium, and iron, which makes it a great dish for keeping blood pressure under control.
Jowar is a millet that is high in minerals, fibre, protein, and antioxidants. Dough the jowar flour and make into flat breads. It goes well with any curry of your preference.
Being high in potassium, it can help manage blood pressure. In comparison to your regular wheat roti, this is more fulfilling and nutritious.