New Delhi: The holiday season brings joy and celebration to homes, but it can also be a cause of stress, especially when it comes to food. Many people have the problem of high blood pressure, but they are unable to control it due to the temptation of sweet foods and the stress of holidays. Dr. Archana Batra, a Dietician, and a Certified Diabetes Educator, shared some tips to enjoy the festive season to the fullest without facing the repercussions of hypertension.
Here are some points by which you will be able to control your blood pressure:
Consume Less Sodium: Sometimes sodium raises blood pressure. Salty snakes and processed food contain high levels of sodium, which can increase blood pressure.
How to Avoid Sodium-Contained Foods:
- Read Labels: While purchasing packaged foods, go for low-sodium options.
- Cook at Home: Cook your meals at home, it will help you to control the ingredients either salt or sugar.
Include Magnesium
Eat magnesium-rich foods as it is another type of mineral that relaxes the blood vessels and lowers the blood pressure. Most of the holiday foods are insufficient in magnesium.
Foods that contain Magnesium:
- Seeds and Nuts: Pumpkin seeds, almonds, and cashews have magnesium.
- Leafy greens: Consume leafy greens such as spinach, kale, etc., as they are a good source of magnesium.
- Whole Grains: Foods like oats and brown are high in magnesium.
Intake Potassium-Rich Foods
Potassium is a powerful mineral that regulates the sodium level in the body and manages blood pressure. Potassium-rich foods are:
- Dairy Products: Yogurt, cheese, and low-fat milk help in balancing your blood pressure.
- Fruits and Vegetables: Sweet potatoes, bananas, avocados, and tomatoes are good sources of potassium.
- Stay Hydrated: Aim to sip at least 8-10 glasses of water throughout the day as it maintains blood pressure. Dehydration can constrict blood vessels.
Tips for Staying Hydrated:
- Control Caffeine: Try to control the intake of caffeine like tea and coffee because it can disturb your sleep schedule and cause dehydration.
- Add Flavour: You can add slices of cucumber, mint, and lemon to change the flavour of simple water.
- Control Sugar Intake: In holidays all of us eat a lot of sugary foods whether pies or cakes. Consumption of too much sugar can cause insulin, weight gain, and an increase in blood pressure.
How to Reduce Sugar:
- Avoid Sugary Drinks: Drinks that contain sugar such as soda, cocktails, etc., instead of that you can consume fruit juice, herbal tea, etc.
- Do Exercise: Exercise is a very important and effective way to control blood pressure. You can do walking, running, dance, and other physical activities to become healthy.
Focusing on a balanced diet, that includes potassium, magnesium, fibre, etc., in your meal. Enjoy your holidays without compromising your health. Do not forget to do self-care and meditation, and be hydrated for peaceful holidays.
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