Tag:

dietary

Doctor reveals regular plant protein intake can lower blood pressure naturally; shares 6 dietary changes for high BP
Lifestyle

Doctor reveals regular plant protein intake can lower blood pressure naturally; shares 6 dietary changes for high BP

by jummy84
written by jummy84

High blood pressure is one of the most common cardiovascular concerns in the country – often fuelled by poor dietary choices, high salt intake, and sedentary lifestyles. While medication is sometimes necessary, many cases can be managed through simple, sustainable changes in daily habits. Small shifts in diet, such as incorporating heart-healthy foods and reducing processed ingredients, can help lower blood pressure naturally and support long-term cardiovascular health.

Simple dietary changes like limiting salt intake can lower blood pressure.(Pixabay)

Also Read | Cardiac surgeon shares 7 subtle signs of heart failure that most people ignore until too late: Fatigue, bloating, more

Dr Kunal Sood, an anaesthesiologist and interventional pain medicine physician, shares six simple dietary habits that can naturally lower blood pressure and boost heart health.

In an Instagram video posted on October 9, the physician notes, “Each of these foods or habits supports vascular health in a different way. Together, they form a strong foundation for non-drug blood pressure control.”

Limit salt

According to Dr Sood, excess sodium makes the body retain more water, which raises blood volume and arterial pressure. He explains, “Lowering sodium can reduce systolic BP by six to seven mmHg on average. Aim for less than or equal to 2,300 mg per day (approximately one teaspoon of salt), or 1,500 mg per day if hypertensive. Use fresh foods and herbs instead of packaged salt mixes.”

Omega-3 fatty acids

Omega-3 fatty acids found in fatty fish such as salmon, mackerel, and sardines play a vital role in supporting heart and overall cardiovascular health. Dr Sood highlights, “EPA and DHA from fish improve endothelial function and reduce vascular resistance. A two to three gram daily intake can lower systolic BP by approximately two to three mmHg.”

Legumes and plant proteins

According to the physician, plant proteins from legumes like beans, lentils, and chickpeas are loaded with potassium, magnesium, and fibre. He explains, “They may help blood vessels relax and reduce ACE activity. Regular intake (about half to one cup, three to five times weekly) is linked with modest BP drops of approximately one mmHg and better control overall.”

Nitrate-rich veggies

Dr Sood notes that vegetables like beetroot, spinach, and arugula are rich in nitric oxide, which promotes vasodilation. He elaborates, “A portion daily (approximately 80 grams spinach or 100 to 200 mL beetroot juice) can lower systolic BP by about five mmHg in hypertensive adults.”

Nuts

According to the physician, nuts like walnuts, pistachios, and almonds supply the body with magnesium, arginine, and unsaturated fats that improve vessel flexibility. He adds, “Pistachios show the greatest effect, lowering systolic BP by approximately two mmHg. Use unsalted nuts a few times per week.”

Fermented dairy

Dr Sood explains, “Yoghurt and kefir may produce ACE-inhibiting peptides that aid vasodilation. Some studies show approximately five mmHg systolic reduction after eight weeks, though effects vary. Choose plain, low-sugar, live-culture versions several times weekly.”

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

0 comments
0 FacebookTwitterPinterestEmail
GI cancer surgeon reveals 4 habits to avoid and suggests 3 dietary choices to balance your gut microbiome | Health
Lifestyle

GI cancer surgeon reveals 4 habits to avoid and suggests 3 dietary choices to balance your gut microbiome | Health

by jummy84
written by jummy84

Gut health is one of the most talked-about topics in wellness discourse because of its close connection with other aspects of health, like mental well-being and immunity, through the gut-brain and gut-immunity axes. But you cannot talk about gut health without spotlighting the microbiome. At the very root of gut health is the gut microbiome. All the major functions of the gut, from digestion to nutrient absorption, are supported by the complex community of bacteria and other microbes in the gut. But this efficiency depends on maintaining a balance, and what you eat plays a vital role in keeping your gut microbiome healthy.

Add probiotics like raita to your diet.(Shutterstock)

ALSO READ: Hepatologist explains how gut influences memory, mood and mental wellbeing; unpacks why gut may be the ‘second brain’

Dr Hemant Jain, Consultant Laparoscopic and GI Cancer Surgeon, Lilavati Hospital and Research Centre, shared with HT Lifestyle that traditional Indian foods help to support gut microbiome.

He explained, “The gut microbiome, or group of bacteria, fungi, and other microbes that reside in our gut and help our digestive tract as a whole, from immunity to metabolism. Indian traditional food is largely respected due to its nature to heal and diversity, yet recent interpretations and lifestyle have induced imbalance in our gut.”

The attraction to processed fast foods is alarming in today’s time, as Dr Jain warned that they disrupt the gut microbiome’s balance and increase the risk of many gastrointestinal disorders. Dr Jain added, “Today’s food culture, urban living, and food processing have caused a significant imbalance of gut microbiota in most Indians, which may produce a variety of disease conditions such as gastrointestinal disorders, obesity, diabetes and even mental illnesses.”

4 things to avoid

Processed foods like burgers and French fries are increasingly common among youth, but they pose serious health hazards to gut health.(Shutterstock)
Processed foods like burgers and French fries are increasingly common among youth, but they pose serious health hazards to gut health.(Shutterstock)

The first step to maintaining a healthy gut is eliminating some common yet harmful habits. Dr Jain shared which habits you should change:

1. Eating a lot of processed foods:

  • Indian urban and semi-urban households experienced a dramatic increase in packet foods of snacks, soft beverages, and ready-to-eat foods.
  • These highly processed foods have low dietary fibre and high added sugars and unhealthy fat content, which negatively impact the richness and functionality of gut microbiota.

2. Lack of dietary diversity:

  • Traditional Indian diets were once regional and vegetarian, involving frequent use of lentils, whole grains, vegetables, seasonal fruits, seeds, and naturally fermented foods (such as curd, pickles, and idli/dosa batter).
  • The trend of ease and the globalised food culture trend have limited dietary variety, thus denying healthy gut flora the diversity of fibres and polyphenols that they live on.

3. Increased use of antibiotics and pesticide exposure:

  • Inappropriate use of antibiotics and consumption of chemical pesticides through non-organic foods have the potential to disturb the balance in the gut microbiome.
  • It also sometimes represses beneficial species.

4. Sedentary lifestyle:

  • Sedentary life, stress, lack of sleep, and irregular eating patterns are now prevalent in urban India.,
  • This also disrupts gut balance, suggesting the necessity of an integrated gut care regimen.

Better dietary choices for a healthy gut

Choose healthy desi options like ragi roti and lentils.(Shutterstock)
Choose healthy desi options like ragi roti and lentils.(Shutterstock)

Now that you know the triggers of gut imbalance and are aware of precautionary measures, let’s take a look at some dietary choices that can support and improve your gut microbiome. Dr Hemant Jain highlighted these 4 dietary options:

1. Include a blend of vegetables like spinach, methi, carrots, beetroots, broccoli, and fruits, and nuts, providing a range of fibres and phytonutrients to feed an array of microbes.

2. Ancient Indian fermented foods such as dahi, buttermilk, idli, dosa, pickles, and kanji are natural probiotics and centuries old in creating gut harmony. These can increase counts of beneficial bacteria if consumed every day.

3. Prioritising top whole grains, including millets (ragi, jowar, bajra) and brown rice, lentil and legume types like masoor dal, moong dal, toor dal, chana, rajma, kala chana, chickpeas.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

0 comments
0 FacebookTwitterPinterestEmail