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Lower Blood Pressure Naturally With Dietary Changes

lower blood pressure naturallyHypertension, known as a silent killer, is simply the elevation of your blood pressure levels. It is majorly developed due to factors like a sedentary lifestyle, high salt intake due to processed and packaged food. But, the good news is that you can control it. You can manage to lower blood pressure naturally by making dietary and other lifestyle changes after consulting with your doctor. 

Foods That Help Lower Blood Pressure Naturally 

Let’s take a look at foods which are healthy and can help with the condition! 

  1. Green Tea: is associated with numerous health benefits. It is rich in polyphenols and catechins, which act as antioxidants to prevent cell damage, reduce inflammation, and protect heart health. Intake of green tea is associated with significantly lower levels of LDL, triglycerides, total cholesterol, and blood pressure. You can have 1-2 cups of green tea daily one hour after a meal to maintain your blood pressure and to improve insulin sensitivity.
  2. Olive Oil: is packed with antioxidants like tocopherols, β-carotene, lutein which helps in relieving inflammation and decreases the risk of cardiovascular diseases. It is rich in MUFA which promotes heart health and is linked with lowering blood pressure. In Indian cooking, you can safely use 1-2 teaspoon of extra virgin olive oil daily to sauté veggies, make salad dressings, etc.
  3. Fatty Fish: like salmon and tuna are rich with omega-3 fatty acids which aid in improving heart health. These fatty fishes and fish oil supplements are beneficial for lowering blood pressure, sugar levels and triglycerides. Consumption of fatty fish 2-3 times a week is good for heart health.
  4. Nuts: like walnuts, almonds are a rich source of monounsaturated fatty acids which lower total cholesterol, LDL (bad) cholesterol and blood pressure. It has minerals like magnesium and copper, Vitamin E, MUFA which protects against various heart diseases by reducing plaque formation and keeps your arteries clear. You can include 5-6 soaked almonds and 2-3 walnuts in your diet.
  5. Seeds: are the powerhouse of various nutrients, rich in Omega-3 and Omega-6 fatty acids which improve many heart disease risk factors including blood pressure, cholesterol, and triglycerides. Include flax seeds, chia seeds, sunflower seeds and hemp seeds in your diet. Just make a mixture of these seeds and have 1-2 tsp daily by mixing them with nuts or adding them to your smoothies or salads. 
  6. Berries: are packed with antioxidants like anthocyanins which protect the heart from oxidative stress and help in maintaining normal blood pressure. It also has polyphenols which improve blood pressure, insulin resistance and systemic inflammation. You can add a handful of strawberries, blackberries and raspberries in your diet.
  7. Banana: The American Heart Association encourages people to increase the consumption of foods that contain potassium. Eating foods that are rich in potassium helps in lowering blood pressure levels better than taking supplements. You can slice a banana in your favourite cereal or oatmeal, make a smoothie or a shake for a potassium-rich addition.
  8. Pomegranate: is rich in fibre, vitamins and minerals. Drinking a cup of pomegranate juice daily for four weeks can help lower blood pressure naturally. Early research suggests that drinking pomegranate juice helps to keep the arteries in the neck clear of the build-up of fatty deposits and improve blood flow to the heart.
  9. Tomato: is one of the important ingredients in our Indian cuisine which enhances the flavour and colour of dishes. Tomatoes are loaded with lycopene which reduces the risk of heart attack and stroke. New research claims that drinking a glass of unsalted tomato juice daily is a simple way to lower blood pressure and reduce the risk of heart disease. It also removes excess cholesterol, plaque from arteries and increases the level of HDL Cholesterol.
  10. Garlic: is a pearl for Hypertension patients. Daily consumption of garlic for an extended period can reduce LDL Cholesterol, triglycerides, and blood pressure significantly. It has allicin, allyl mercaptan, and diallyl disulphide which are very effective in controlling cholesterol and blood pressure. Eating 1-2 fresh, raw garlic is one among the herbal remedies for controlling high blood pressure.
  11. Oats: are a rich source of soluble and insoluble fiber. They are low in fat, low in sodium and contain beta-glucan, a type of fiber which lowers blood pressure. A review of 28 trials concluded that higher consumption of beta-glucan fiber may lower both systolic and diastolic blood pressure. Eating oats for breakfast/snacks in the form of oats porridge, oats upma, oats chila, is a great way to fuel up for the day.
  12. Beetroot: Drinking one glass of beetroot juice daily can significantly reduce blood pressure in people with hypertension. Due to the high concentration of nitrates, it relaxes blood vessels and dilates them, which helps the blood flow more easily and lowers blood pressure. Both raw beet juice and cooked beets are effective to lower blood pressure and decrease inflammation. 

Apart from the above food options, you need to  control what you eat. Avoid sauces, pickles, coffee, packaged food, etc. and cut your salt intake to half a teaspoon daily. Avoid smoking and consuming alcohol in excess as well. Before making any massive dietary changes, consult your doctor first!

We hope this article helps you! For more on hypertension and tips to lower blood pressure, tune in to live sessions by experts on GOQii Play or ask your GOQii Coach directly by subscribing to Personalised Health Coaching here.

To know how simple lifestyle changes can help your reverse high blood pressure, listen to our player Digvijay Singh’s journey as he discusses the lifestyle changes he made with our Founder & CEO Vishal Gondal.

#BeTheForce 

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4 Essential Vitamins That You Should Consume This Winter

essential vitaminsWhile there are numerous reasons to love winter, it comes along with a few downsides. As there is less exposure to sunlight, it may arise out of weather beaten dry skin. Consumption of vitamin rich food or supplements will balance the effects of winter on the body. There are mainly 4 essential vitamins which should be given priority during winter.

4 Essential Vitamins For Winter 

1. Vitamin C
During winter, due to the changes in climate, we are more prone to cold and fever. So, eating more Vitamin C rich foods helps you to boost immunity. As it is necessary to maintain good body temperature in winter, the consumption of Vitamin C enriched food will aid in maintaining optimum body temperature. The main Vitamin C rich foods are citrus fruits like oranges, lemon and sweet lime. Drinking a glass of lemonade daily will help to boost your immunity level. Apart from citrus fruits, dark green leafy vegetables, tomatoes, pepper, strawberries and Indian gooseberry (amla) are also rich in Vitamin C. So, try to add these kinds of fruits and vegetables to your daily diet this season. 

2. Vitamin D
It is also known as the ‘Sunshine Vitamin’ as the main source of Vitamin D is sunlight. Therefore, diseases generated due to Vitamin D deficiency are most common during winter due to less exposure to sunlight. The main function of Vitamin D is the calcium regulation in our body, which means Vitamin D is essential for the absorption of calcium in the body. The main sources of Vitamin D are eggs, milk, butter, and cod liver oil. During noontime, try to expose yourself to sunlight for at least 10-15 minutes. The best time for exposure to sunlight is 10am to 3pm. Vitamin D plays an important role in heart health and immunity as well.

3. Vitamin B
Also known as the super vitamins, they maintain cell health and keep you energized. Vitamin B is also called as B complex vitamins as there are various subcategories. The B complex Vitamins are B1- Thiamine, B2- Riboflavin, B3- Niacin, B5- Pantothenic acid, B6- Pyridoxine, B7- Biotin, B9- Folic Acid, B12- Cobalamin. These eight B complex vitamins differ in benefits. B1- Thiamine enables the body to use carbohydrate metabolism. B2- Riboflavin helps to break down carbohydrates, fats and proteins. B3- Niacin helps increase the HDL cholesterol and lowers the LDL cholesterol. B5- Pantothenic acid helps in the formation of blood cells. Pyridoxine helps lower the risk for Alzheimer’s disease. B7- Biotin helps in keeping our skin, hair and nervous system healthier. B9- folic acid is a very important vitamin during the pregnancy period because it is essential for the formation of foetus’ brain, skull and development of the spinal cord. In one word, we can say folic acid is important to avoid foetus neural tube defects. B12 Cobalamin helps to treat Anaemia and bone issues like osteoporosis. Food sources include dark green leafy vegetables, meat, fish, egg, milk and cheese.

4. Vitamin E
Vitamin E is a fat-soluble vitamin that also acts as an antioxidant. During winter, Vitamin E plays an important role in caring for our skin because it helps prevent dryness. So, try to have a Vitamin E moisturizer with you. It acts as a skin care hero during winter and it hydrates your skin. Food sources include pumpkin, sunflower seeds and oil, avocado, almonds and spinach. 

Eating a balanced, healthy diet along with a few supplements will improve the negative effects of cold weather.  But it is always advised to take consultation from your doctor, nutritionist or dietician to figure out what dosage is right for you.

We hope this article helps you. Do leave your thoughts in the comments below. For more winter tips, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

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Fat Facts That Are Easy to Digest

fat factsIt’s a shame that the word “Fat” has developed such a notorious reputation over the years with every health-conscious individual hellbent on removing that word from their dictionary. Before we condemn the word, we need to understand that the quality of fat is just as important as the quantity of it. So let’s bust some myths with these fat facts! 

Fat is one of the macro nutrients which provides 9kcal per gram and it is also essential for many functions of the body like solubilizing fat-soluble vitamins, secreting hormones, protecting our vital organs, etc. It is imperative to classify fats into broad categories. Now, let’s delve a little deeper into fat facts.  

1. Fats Which Are Bad For You

Here are the types of fats which are bad for your health.

  • Saturated Fat: Saturated fats are usually found in animal fats like beef, pork, lard, dark chocolate, full-fat dairy products like cheese, etc. They are usually solid at room temperature. Saturated fats were previously thought to cause cardiac problems but saturated fats are known to increase the amount of both HDL (good cholesterol) and LDL (bad cholesterol), hence it is safe to have saturated fats in lower amounts.
  • Trans-Fat: are produced during hydrogenation of fat when the oil is hardened to increase its shelf life. Apart from the natural Trans-fat present to some extent in dairies and meats, the artificial trans fat produced as a result of hydrogenation of fat is very harmful to health. It is found to increase the level of LDL cholesterol, thus increasing the risk of artery blockage and heart disease. It is also known to cause free radical damage to the body resulting in cancer. Trans-Fat is found in fried foods such as French fries, fried chicken, crackers, microwave popcorn, pizza, doughnut, cakes, muffins, pies, nuggets, sausages, non-dairy creamers, margarines, etc. Avoid this type of fat to stay healthy and free from diseases. Not more than 2% in a 2000kcal diet is permissible.
  • Cholesterol: is one of the most misunderstood subjects of this decade. Cholesterol is a wax like substance present in our body and can be obtained from many dietary sources like egg, meats and dairy products. It is necessary for bile formation and many other important functions of our body. According to recent studies, our total cholesterol level is not affected by entirely dietary intake as the body itself maintains the cholesterol balance. Then again, we should be careful about choosing the type of cholesterol to be consumed. There are 2 types of cholesterol: 
  1. HDL (High Density Lipoprotein): is very beneficial for the body as it removes plaques from the arteries and makes blood circulation smooth, preventing arterial block or damage. Its sources include olive oil, beans and legumes, high fiber fruits like avocado, chia seeds, nuts and fatty fish like salmon, trout, etc. These must be present in our diet.
  2. LDL (Low Density Lipoprotein), VLDL (Very Low Density Lipoprotein): are considered to be very harmful to the body. They create atherosclerotic plaque in the arteries, constricting proper blood circulation and cause the narrowing of blood vessels and heart blockage. Most of its sources include pork, beef, lamb meat, milk, butter, cream and cocoa butter. These should be present sparingly in our diet.

2. Fats Which Are Good For You

Let’s take a look at fats which are actually good for you!

  • Unsaturated Fats: contain double bonds in their structure and are known to be most beneficial among all. It may be of 2 types:
  • Monounsaturated Fats: These contain a single double bond and are known to be helpful in many ways. Evidently, they aid weight loss, reduce cardiac problems and decrease inflammation. Its major sources are avocado, nuts like almond, pistachios, vegetable oils like safflower oil, sesame oil, olive oil, canola oil, etc.
  • Polyunsaturated Fats: are considered as the most beneficial among the fat family. These fats are mainly of 2 types:
    1. Omega 3 Fatty Acids: are known to improve heart health, protect the nervous system, increase brain function, reduce anxiety and stress, improve eye function, reduce inflammation and help fight cancer as well. Sources include soya beans, chia seeds, walnuts, canola oil, salmon, sardine, etc. It’s good to have them as a part of daily diet.
    2. Omega 6 Fatty Acids: This type of fat helps balance good and bad cholesterol, it helps reduce asthma or respiratory problems especially in children, relieves diarrhea in children and is essential for improving brain function. Sources of Omega 6 Fatty Acids include hemp seed or hemp seed oil, flaxseed or flaxseed oil, walnuts, almond, avocado oil, eggs, tofu etc.

These fatty acids are called “essential” because they are not produced in the body and that is why they have to be present in our diet.

Considering all the fat facts listed above, we must focus more on the types of fat we are consuming. In a typical Indian diet, about 15-20% of total calories should come from fat and the most desirable proportion of Saturated Fat (SFA), Monounsaturated Fatty Acid (MUFA) and Polyunsaturated Fatty Acid (PUFA) must be 1:1.3:1.

We hope this article helps you make the best food choices. To know more about fat facts, bust more myths about food and nutrition, ask a GOQii Coach by subscribing for Personalised Health Coaching here.

Do leave your thoughts in the comments below! 

#BeTheForce 

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Rice Bran Oil and its 7 benefits

Rice Bran Oil and its 7 benefits‘Good health is a boon’ According to the World Health Organisation (WHO), Health is “a state of mental, physical and social well-being, not merely the absence of any disease or infirmity”. What we eat, how it’s prepared, and when we consume it all play vital roles in our health. Oil, a key ingredient in Indian cuisine, greatly influences our health depending on the type and amount used. Choosing the right oil is especially important for those with busy lifestyles. As the second-largest rice producer globally, India produces around 100 MMT of rice annually. Rice bran oil, extracted from rice husk and germ, has a high smoke point of 232°C (450°F), a long shelf life, and a mild flavor, making it ideal for high-temperature cooking like stir-frying and deep-frying. According to the latest recommendations by the National Institute of Nutrition (NIN) and the Indian Council of Medical Research (ICMR), the ideal oil composition is 27-33% saturated fat, 33-40% monounsaturated fat, and 27-33% polyunsaturated fat. Rice bran oil closely matches this recommendation with a composition of SFA (24%), MUFA (42%), and PUFA (34%), offering a balanced fatty acid profile.

Health Benefits of Rice Bran Oil:

Rice bran oil contains essential nutrients that benefit health in numerous ways:

  1. Rich in Vitamin E Rice bran oil contains tocopherols and tocotrienols, forms of Vitamin E with natural antioxidant properties that help neutralize free radicals—by-products of cellular metabolism that can cause cellular damage and mutations. These antioxidants support neurological health and hormonal balance.
  2. Improves Skin Health Squalene, an antioxidant in rice bran oil, acts as a natural moisturizer, protecting skin from wrinkles, delaying signs of aging, and reducing sun damage.
  3. Promotes Heart Health Oryzanol, another antioxidant found in rice bran oil, helps lower cholesterol levels in the blood and liver. Using rice bran oil in a low-carb diet can help reduce triglycerides, lower LDL cholesterol, and improve the HDL-to-LDL ratio, essential for heart health. WHO recommends rice bran oil as one of the best choices for improving cholesterol levels.
  4. Hypoallergenic Properties Being hypoallergenic, rice bran oil is unlikely to cause allergic reactions, making it a suitable choice for people with food sensitivities. It may also reduce general allergic responses, lessening sensitivity to other allergens.
  5. Relieves Menopausal Symptoms Gamma-oryzanol in rice bran oil has shown effectiveness in reducing menopausal symptoms like hot flashes. A study titled Rice Bran Oil-‘The Age Old Oil’ authored by Maulishree Jhawer, Dr Enozia Vakil and Medically reviewed by Dr Simi Paknikar abd Dr Nithin Jayan found that 90%of women who were taking rice bran oil daily found relief in menopausal symptoms by improving hormonal balance (http://www.medindia.net/patients/lifestyleandwellness/rice-bran-oil-benefits.htm)
  6. Aids in Blood Pressure Management I conducted a 60-day study in New Delhi with 300 participants with mild to moderate hypertension, divided into three groups. One group took a common blood pressure medication, another used rice bran oil, and the third used both. The results were impressive: blood pressure dropped an average of 14 points in the oil-only group, 16 points in the medication group, and 36 points in the combined group. Diastolic pressure also decreased significantly in all groups.
  7. Supports Weight Management Despite its high calorie and fat content, rice bran oil can help control weight. Its viscosity prevents it from being fully absorbed by food, reducing the caloric value while retaining flavor and nutrients. Like any other oil, rice bran oil should be consumed in moderation. NIN recommends adults with a sedentary lifestyle limit oils and fats to 25 grams per day, while those with physically demanding jobs may need 30-40 grams. Young children and adolescents should have 30-50 grams daily. Rice bran oil can also be used for post-pregnancy massages, though pregnant women should consult their doctor before using it in their diet. We hope this article helps you, let us know in the comments below. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here. #BeTheForce

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]