Managing
Hypertension with Ayurvedic Diet and Lifestyle Modifications
Hypertension,
also known as high blood pressure, is a chronic condition in which the force of
blood pushing against the walls of your arteries is too high. This can damage
your arteries and increase your risk of heart disease, stroke, and other health
problems.
There
are a number of risk factors for hypertension, including:
• Overweight
or obesity
• Lack
of physical activity
• Family
history
• High
sodium intake
• Smoking
• Stress
Ayurveda
is a traditional Indian system of medicine that has been used for centuries to
treat a variety of health conditions. One of the key components of Ayurveda is
diet, and there are a number of foods and herbs that are believed to be
beneficial for people with hypertension.
Recommended Foods
Ayurveda
advises individuals with hypertension to consume foods that are light, easily
digestible, and nutrient-rich to support their overall health and help lower
blood pressure. Here are some specific food recommendations in different
categories:
Cereals:
Opt for barley (Yava), sorghum (Jowar), and wheat (Triticum sativum) as they are beneficial for hypertension.
Pulses
Include
green gram (Mudga/Moong dal) and horse gram (Kulatha) in your diet as they are
suitable for individuals with hypertension.
Vegetables & Salads:
Bitter
gourd (Karela), bottle gourd (Ghia/Lauki), turnip (Shalgam), carrot (Gajar),
radish (Muli), and carrot are recommended choices for hypertension.
Fruits
Consume Indian gooseberry (Amla), cucumber (Khira), black grapes (Draksha), pomegranate (Anar), orange, and apple as they are beneficial for managing hypertension.
Oils
Use coconut oil and olive oil in moderation as healthier options for cooking.
Others
Include Takra (Buttermilk) in your diet as it can be beneficial for individuals with hypertension.
It's
important to note that these recommendations should be customized according to
an individual's specific digestive fire (Agni) and overall health condition.
Consulting with a qualified Ayurvedic practitioner or nutritionist can provide
personalized guidance based on your unique needs and constitution.
Avoid
the following foods for individuals with hypertension:
1. Butter
and Ghee: These high-fat dairy products can contribute to increased cholesterol
levels and blood pressure.
2. Chillies
(red-green): Spicy foods can raise blood pressure and potentially irritate the
digestive system.
3. Pickles:
Pickled foods are often high in sodium, which can elevate blood pressure.
4. Sesame
Oil (Til taila) and Mustard Oil (Sarson ka Taila): While moderate consumption
of these oils is generally fine, excessive intake can lead to increased fat
intake and potentially worsen hypertension.
5. Bengal
gram (Chana Dal): This pulse is considered heavy and difficult to digest, which
can put strain on the digestive system and potentially impact blood pressure.
6. Sour
fruits: Some sour fruits, such as citrus fruits, can aggravate acidity and
potentially lead to increased blood pressure.
7. Cashew
nuts: These nuts are high in fat and can contribute to elevated cholesterol
levels and blood pressure.
8. Curd:
Dairy products like curd can be heavy and difficult to digest, potentially
affecting blood pressure and overall health.
9. Tea
and Coffee: Caffeinated beverages can temporarily increase blood pressure and
may have long-term effects on cardiovascular health if consumed excessively.
10. Processed/Oily
food items: These foods are typically high in unhealthy fats, sodium, and
additives, which can negatively impact blood pressure and overall well-being.
Disclaimer: The disease-specific diet provided here is formulated by our qualified team of Pathyashi, taking into consideration ancient Ayurveda principles and current research. However, it is important to note that our advice does not replace or substitute the expertise of a physician or doctor.
References
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R, Goyal A, Singh R, Khanduri S, Ota S, Goel S, Rana RK, Singhal R, Shahi VK,
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10.1016/j.jaim.2021.04.012. Epub 2021 Aug 4. PMID: 34362604; PMCID: PMC8377180
• Menon
M, Shukla A. Understanding hypertension in the light of Ayurveda. J Ayurveda
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2017 Nov 17. PMID: 29153383; PMCID: PMC6314241.
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MV, Deole YS, Chandola H, Ravishankar B. Provocative dietary factors in
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• Mhatre,
S. P., Nanvatkar, V., Desai, P., & Kulthe, N. (2023). Effect of Specialised
Ayurvedic Protocol in Stress-induced Hypertension: A Case Series. Asian Journal
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