High blood pressure or hypertension is becoming a common ailment even among the youth nowadays. The condition, as you may have guessed, is characterized by raised blood pressure levels. So when your blood pressure levels are consistently above 120/80 mmHg, you may be at risk. Hypertension could directly affect your heart, as it occurs when your blood vessels obstruct blood flow. If nothing is done to manage the condition, it could even lead to stroke.
Hypertension could be managed with medicines and a good diet. In your diet, you must monitor the salt quotient. More the amount of salt, the more disturbed is your water balance, all of which could lead to higher BP . Here are some Indian recipes that you could include in your diet. Remember to watch for the salt content.
Banana Raita:
Did you know 100 grams of bananas contain 358 mg of potassium? Now potassium is very important in your diet, if your BP has somewhat been on a higher side. Potassium works as a diuretic, by making you urinate more, it helps rid your body of excess sodium, thereby restoring balance and keeping your blood pressure in control. This banana raita is a delicious South Indian side dish. Also called banana pachadi, this raita comes with goodness of cashew nuts, urad dal, mustard seeds.
Jowar Roti
Jowar or Sorghum is a millet replete with various minerals, fibre, protein and antioxidants. Its decent potassium content helps ensure your blood pressure levels are always steady. This roti is much crisp and firm in comparison, since it is so filling, you are more likely to maintain portion control here.
Bajra Khichdi
This Rajasthani preparation is one comfort food you can make your own if you happen to be struggling with the problem of high blood pressure. The high potassium levels of Bajra ensure that your BP is under control, besides Bajra is also a very good source of fibre that are also known to keep your heart health in shape. Additionally, this soothing khichdi also helps keep your bad cholesterol at bay.
Moong Dal Chila
Enriched with fibre, potassium and iron, Moong Dal is perhaps one of the best desi companions for your heart. Moong Dal Chila is a popular Indian breakfast, which is essentially a savoury pancake made with a batter of moong dal pulp, onions, chillies et al. You can pair the chila with a bowl of dahi for a more wholesome experience.
Amla Chutney
Amla or Indian gooseberry is much prized in Ayurveda for its healing benefits. Did you know it contains 20 times more vitamin C than oranges. Amla, may be a bitter, acerbic fruit, but vitamin C has been linked with lowered blood pressure levels. Vitamin C also may act as diuretic and thus prove beneficial. There are many ways to relish amla in India, one of our most favourite things about amla is this sharp chutney made with amla chunks, red chillies, cumin seeds et al.
