Blood pressure is measure of force of blood on arteries wall while it is pumped by heart in whole body. In normal condition, systolic (blood pressure when the heart beats) pressure is less than 120 mmHg and diastolic (blood pressure when the heart is at rest/between beats) is below 80 mmHg. The elevation in blood pressure implies increased strain on heart and blood vessels. In case of prehypertension blood pressure is 120-139 (Systolic) or 80–89 (Diastolic). Blood pressure between 140-160 (systolic) or 90-100 mmHg (diastolic) is mild, 160-200 or 100-120 is moderate and above 200 and 120 of mmHg is severe hypertension.
In case of prehypertension and mild, moderate hypertension, certain changes in lifestyle and diet helps to control the condition.
Here are few tips that helps to manage mild and prehypertension
- Go for regular blood pressure check up and try to manage it below 140/90 mmhg as the ideal pressure is 120/80 mmhg.
Reduce intake of common salt. Don’t sprinkle salt on salads. - Avoid herbs, spices, foods which contain high amount of sodium. The example of such foods are monosodium glutamate, sodium saccharin, baking soda, sodium benzoate, processed and fast foods, chips, liquorice etc.
- While purchasing any food product, always read the label and check the amount of sodium it contains.
- Eat foods that contain potassium. The example of such foods are spinach, tomatoes, whole grain, strawberries, broccoli, bananas, nuts, citrus fruits, and dried fruits such as prunes, raisins, dates.
- Increase dietary fibre in diet as this helps in excretion of salt from body.
- Include milk, leafy vegetables and fruits in diet.
- Decrease intake of caffeine such as tea, coffee.
- If overweight, reduce it and maintain normal BMI.
Foods that help in reducing Blood pressure
Triphala powder, mixture of three myrobalan (Amla,Harad, Baheda), is a Rasayana of Ayurveda with ability to cure various diseases including high blood pressure. It cures constipation, improves blood circulation in body and removes toxins accumulated in body. You should soak 1/4-1 teaspoon of Triphala powder in glass of water at night. Next morning filter the water and drink. It is important to take this in recommended dose only.
If you take it in large dosage without measuring the amount, then it acts as laxative and causes diarrhoea. Ayurveda recommends, the amount of Triphala churna that should be taken in day is 3-9 gms only.
Regularly take garlic, dates and raisins.
Grind methi/fenugreek seeds to prepare a powder. Take this powder (1 teaspoon) empty stomach, twice a day.
Take watermelon seeds and khas khas in equal amount. Grind and prepare a powder. Take this powder (1 teaspoon) twice a day with water.