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How to maintain your Blood pressure

Blood pressure measurement

Blood pressure measurement

In today’s ever demanding age, Hypertension (commonly termed as high blood pressure) is one of the most commonly affected lifestyle diseases. Blood pressure is the pressure exerted by the blood vessels to circulate blood through the body. The average blood pressure readings found in a normal human being is 120 (systolic) /80 (diastolic) mm of Hg (10 units above or below).

Depending on the various factors like genetic, obesity, lifestyle, dietary factors, smoking, hormonal factors the readings show an increase or decrease in the range of the readings. For example on subsequent readings, readings above 140 (systolic) and 90(diastolic) on is termed as High blood pressure while readings of 100 or below (systolic) and 70 or below (diastolic) is termed as low blood pressure.

The symptoms of High Blood pressure are headache, palpitations, increased sweating. Most of the cases show no symptoms initially and are detected accidentally; hence it is also termed as ‘Silent killer’.  The risk of advanced diseases like heart attack etc associated with blood pressure is dependent on age, gender, ethnic origin, diet (which constitutes 70% of influencing factors), smoking, sedentary habits  and other related diseases.

The dietary factors like high salt intake, obesity, high alcohol, increased caffeine play a major role in leading to High blood pressure.  Hence, as a preventive measure one should keep a close watch on the dietary intake.

The following are the recommendations to lower your blood pressure:

  • Weight reduction in obese and overweight patients.
  • Regular physical activity or exercise regime for 35 to 45 minutes / day.
  • Consume foods rich in potassium, calcium, and magnesium. In general, you should eat more low-fat protein sources, whole grains, and plenty of fruits and vegetables.
  • Limit your salt intake to 1500 mg or ½ to ¾ teaspoon per day.
  • Limit oil consumption not more than 2 teaspoons per day.
  • Reduction in alcohol consumption.
  • Avoid smoking.
  • Foods to be avoided: processed canned food, papads, pickles, fried rich foods.

The following are 10 super foods one can take to maintain your blood pressure:

1) Banana: Rich in potassium helps pumping of blood along the blood vessels.

2) Walnuts: Rich in omega 3 fatty acids.

3) Beetroot: Antioxidant rich, nitrates in the juice show significant improvement in lowering blood pressure.

4) Tomatoes: Helps release excess sodium from the body.

5) Leafy greens: Spinach, Celery – helps balancing proteins your kidneys to get rid of more sodium through your urine, which lowers your blood pressure.

6) Dark chocolate: soluble fiber and is loaded with minerals.

7) Skimmed milk: An excellent source of calcium and low fat.

8) Avocados: Nutrient booster – fiber, potassium, Vitamin E, B-vitamins, and folic acid.

9) Potatoes: High in potassium and magnesium, two minerals that can help to lower your blood pressure. They are also high in fiber, which is necessary for an overall healthy diet.

10) Oat meal or oat bran: High-fiber, low-fat, and low-sodium food.


Dr. Gayatri Gambhir
Dr. Gayatri Gambhir
Dr Gayatri N Gambhir is a practising Homeopathic Consultant, Nutritionist & Diet planner and Personal Counselor in Mumbai, since 2010. She believes in treating patients through holistic healing. Her integrated approach with Homeopathy and nutrition in treating Lifestyle diseases such as Thyroid disorders, PCOS, Hypertension, Diabetes etc has given many successful results. She has been interviewed by AIR (All India Radio) for various topics like Geriatric diet, Diet for Corporate class, Diet for Rural population like farmers workers during National health programme week. She has also worked with an MNC for their natural weight loss product. Her cured case studies have been presented at both national and international levels and has won awards too. Recently she has won the Best case presentation award at an International conference in July 2016.

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