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High blood pressure, or hypertension, is a global health challenge affecting millions and is a leading risk factor for heart disease, stroke, and kidney failure. To raise awareness, World Hypertension Day is observed every year on the 17th of May, 2025. However, with the summer staples like mangoes, melons or refreshing beverages, it can be difficult to manage a well-balanced diet.
If you, too, want to stay hydrated and refreshed while making sure that you remain healthy, here’s a Slurrp exclusive for you. To help you keep your blood pressure in check while staying cool, Slurrp interviewed Dr Archana Batra, a dietitian and certified Diabetes educator. Read on to know her expert recommendation of the list of safe foods to consume and what to avoid.
Tips To Manage Hypertension In Summer
Smart Hydration
Dr Archana Batra advises drinking plenty of water throughout the day. You can also add natural coolers like coconut water, buttermilk, or unsweetened lemon water to replenish lost electrolytes and prevent dehydration, which can spike blood pressure.
Consumer Potassium-Rich Foods
Potassium helps balance sodium levels and supports heart health. So, you must intake potassium-rich fruits such as bananas, oranges, and watermelon and vegetables such as spinach and sweet potatoes.
Utilise Fresh Produce
Summer fruits like cucumbers, melons, berries, and mangoes (in moderation) are rich sources of antioxidants and fibre that aid in heart health and regulate blood pressure. Seasonal fruits are fresher, more nutrient-dense, and easier to digest, which is very important in hot weather conditions.
Prioritise Whole Grains And Lean Proteins
Whole grains help to reduce cholesterol and slow down glucose absorption levels, which is crucial for blood pressure management. Brown rice, quinoa, millets, raagi, oats, and whole wheat are a few whole grain options you can add to your summer diet. You can also combine them with lean proteins like dals, tofu, grilled chicken, or fish to maintain energy and metabolic balance.
Use Heart-Friendly Fats
Not all fats are bad for your heart. Flaxseeds, walnuts, chia seeds, and avocados are a few sources of healthy fats. Incorporating these foods helps to reduce inflammation and support cardiovascular health.
Foods To Avoid To Manage Blood Sugar Levels
Salt And Sodium
If you are at risk of hypertension or looking for ways to manage blood sugar spikes, the first step is to limit packaged food. The readily available processed food contains high levels of sodium, and consuming it can cause your body to retain water. Alternatively, you can choose a few healthy options, like pairing your food with herbs, lemon, or rock salt in moderation instead.
Sugar-Laden Coolers
The heat of the summer will make sugary drinks appealing, but they are metabolic stressors. Packaged juices, sodas, and sweetened beverages can cause blood sugar spikes and dehydration. They often contain hidden sodium, too. So, Dr Archana Batra advises sticking to natural drinks with no added sugar. There are often better alternative healthy options, such as infused water with mint, cucumber, or lemon; coconut water; or homemade buttermilk with minimal salt.
Fried Food
Fried snacks like pakoras, vadas, samosas, bread rolls, etc, are for sure drool-worthy. But in the long run, they put extra strain on your cardiovascular system in the heat. Instead of deep-fried foods, you can choose chaats, steamed snacks like idlis and dhoklas for healthier options.
Caffeine And Alcohol
Both caffeinated drinks and alcoholic beverages can lead to dehydration and may contribute to raised blood pressure. Simply replace them with herbal teas, infused waters, or fresh fruit smoothies to reduce blood pressure.
