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In the modern lifestyle, due to uncontrolled eating habits, excessive sodium (salt) intake, mental stress and physical inactivity, high blood pressure has become a problem in every household today. In the medical world, high BP is called a ‘silent killer’ because no obvious symptoms are visible in the initial stages, but internally it keeps causing serious damage to the arteries, heart, brain and kidneys. Excessive pressure on the blood vessels later becomes the main cause of fatal diseases like heart attack, heart failure, brain stroke and chronic kidney disease. Along with regular medicines and doctor’s advice, if you include healthy drinks rich in certain nutrients in your daily routine, then it becomes easier to maintain blood pressure at a safe level by reducing the strain on the veins.
The Silent Killer High Blood Pressure and the Science of Natural Beverages
When blood pressure in the human body remains consistently above the normal range (120/80 mmHg) (130-140 mmHg or more), the blood vessels begin to lose their natural elasticity and become stiff. To reduce high blood pressure, the body mainly needs two things—first, to widen the blood vessels (vasodilation) so that blood can flow easily, and second, to remove excess sodium and water from the body. There are many fruits, vegetables and herbs found in nature that are rich in nitrates, potassium, magnesium and polyphenols. These elements, like medicines, directly help in keeping blood pressure balanced by working at the biological level.
1. Beetroot Juice: A Powerhouse of ‘Dietary Nitrates’ That Instantly Spades Veins
Fresh beetroot juice is considered no less than a boon for high blood pressure patients. It has been proven in various clinical trials and cardiology studies that a significant drop in systolic blood pressure is observed within a few hours of drinking a glass of beetroot juice.
Inorganic nitrates (Dietary Nitrates) are naturally present in large quantities in beetroot. When you consume it, the bacteria in the saliva present in the mouth and the digestive system convert these nitrates into ‘Nitric Oxide’ gas. Nitric oxide immediately relaxes and dilates the smooth muscles (endothelial cells) of the inner walls of blood vessels. Due to widening of the veins, resistance to blood flow decreases and the heart has to exert less effort to pump. Its regular consumption reduces the stiffness of the arteries. It is most beneficial to drink it fresh without adding salt or sugar during morning breakfast or before workout.
2. Hibiscus Tea: Natural ACE inhibitor and diuretic properties
Herbal tea prepared from dried flowers of red hibiscus is one of the most well-known traditional remedies worldwide for reducing blood pressure. Medical research suggests that consuming two to three cups of hibiscus tea daily may have equivalent effects to some mild BP medications (such as captopril or lisinopril).
Powerful antioxidants like ‘anthocyanins’ and organic acids are found in hibiscus. It naturally slows down the activity of ‘angiotensin-converting enzyme’ (ACE) in the body. The ACE enzyme is the same element that increases BP by constricting blood vessels, and blocking it keeps the nerves relaxed. Apart from this, hibiscus tea works as a natural diuretic, which removes excess sodium and water from the body through urine through the kidneys, thereby reducing the total volume and pressure of the blood. It can be drunk any time of the day in the form of hot or cold decoction.
3. Fresh Pomegranate Juice: ‘Puniclagin’ Antioxidant and Artery Cleanser
Pomegranate is counted among the best fruits for heart health. Bioactive compounds like ‘punicalagins’ and flavonoids found in fresh pomegranate juice make it a storehouse of antioxidants.
Pomegranate juice rapidly calms the oxidative stress and inflammation that occurs on the artery walls due to high blood pressure. It prevents the accumulation of LDL (bad cholesterol) and plaque formation in the arteries, thereby keeping the veins clean and flexible. Regular consumption of pomegranate controls both systolic and diastolic blood pressure as well as improves the supply of oxygenated blood to the heart muscle. Instead of buying packaged and sugar-laden juices from the market, drinking 150 to 200 ml of fresh pomegranate juice at home before noon gives the best results.
4. Tomato juice without salt: Perfect combination of lycopene and potassium
Fresh tomato soup or juice without salt is an extremely effective tonic for the cardiovascular system. Tomato is rich in the powerful carotenoid ‘Lycopene’ which gives red color, which keeps the inner layer (endothelium) of blood vessels healthy and prevents them from hardening.
Besides this, tomato is a rich natural source of potassium. One of the main reasons for increasing blood pressure in the body is the impaired balance of sodium and potassium. When you drink potassium-rich tomato juice, the potassium neutralizes the effects of excess sodium by entering the cells and signals the kidneys to expel as much salt as possible. As a result, the stress on the arteries is reduced. Keep in mind that the canned tomato juice available in the market contains a lot of preservatives and sodium, hence only fresh ripe tomatoes should be grinded and consumed at home without adding salt.
Never make these 3 mistakes while consuming BP control drinks
Mistake of adding salt or chaat masala: Often people add black salt, white salt or chaat masala to fresh juice or vegetable juice to enhance the taste. By doing this the entire medicinal effect of the juice is lost because excess sodium will directly increase BP.
Use of packaged or sweetened juices: Tetra packs and bottled juices contain heavy amounts of refined sugar, fructose corn syrup and sodium preservatives. They cause weight gain, cause insulin resistance and can worsen blood pressure.
Stopping the medicines suddenly: Many people stop the BP pills given by the doctor on their own as soon as they start taking natural drinks. This can prove to be extremely dangerous and fatal. Any home remedy or drink can be a supportive therapy, not a substitute for medicines. Any change in medicines should always be under the supervision of a doctor.
When is it necessary to make necessary changes in lifestyle and consult a doctor?
Along with these healthy drinks, it is necessary to improve some basic habits in daily life. Limit the amount of sodium in your diet to 2 grams per day (about half to one teaspoon) and avoid processed and frozen foods altogether. Do at least 30 to 40 minutes of aerobic exercise, brisk walking or cycling daily. To control stress, do pranayam, meditation and adequate sleep of 7 to 8 hours. If your blood pressure continues to be above 140/90 mmHg despite home remedies, or you experience severe headache, dizziness, heaviness in the chest, blurred vision or shortness of breath, immediately go to the nearest hospital and get a thorough checkup by a cardiologist or physician.