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How Cardamom Can Help You Fight Hypertension!

cardamomCardamom, also known as the ‘Queen of Spices’, is a strong aromatic spice used in some traditional recipes in India and also some exotic dishes. This is not only used in cooking, but also has therapeutic value. This green pod is commonly grown in the mountainous regions of India and some countries in Asia. It usually comes in 2 varieties, Green (used for sweets and desserts) and Black (used for preparing garam masala). This minty, earthy spice is commonly known as ‘Elaichi” in North India and ‘Yelakki” in South India.

It is consumed in the following forms:

  • As pods with seeds inside
  • Ground powder
  • Essential Oil
  • Capsule (herbal supplement)

How Does Cardamom Help Fight Against Hypertension? 

There are many studies conducted so far that have suggested that Cardamom supplementation will help in controlling blood pressure. 

  • Its natural phytonutrients have antioxidant and anti-inflammatory properties. It increases the dilation of blood vessels and helps in easy flow of blood through the arteries, which in turn increases blood circulation and helps control blood pressure.
  • Another probable reason is that it acts like a natural diuretic, a substance that promotes urination to remove water that builds up in the body and controls the sodium and potassium levels that elevate the blood pressure. 
  • Cardamom essential oil is magical! It has a refreshing and soothing fragrance that helps elevate mood. It reduces anxiety and depression and produces a calming effect. This reduces stress induced blood pressure.
  • It is also rich in fiber, helps to control cholesterol and in turn, controls blood pressure. 

How Can You Incorporate It In Your Food? 

Cardamom is very versatile. It is usually added in teas, milk, milkshakes, deserts and is also used as a mouth freshener. The calorific content, fat percentage of the foods should be taken into account while including it for reducing blood pressure. (You may consult your GOQii Coach for it).

Some other methods that can be used to control blood pressure using Cardamom are:

  • Add a pinch of cardamom in 1 glass of warm water and have in the morning
  • Crush 1 cardamom and brew with Tea/ coffee
  • Add ¼ tsp of cardamom powder to breakfast cereals like oats and muesli
  • Sprinkle fresh cardamom powder on top of salads
  • Chew on 1 Elaichi seeds for 5 minutes after every meal
  • You can mix cardamom powder with 1 cup curd/buttermilk and have it along with your meal or as a mid-morning snack
  • As a natural detox: ½ lemon + ½ tsp cardamom powder + salt in 1 glass water
  • Cardamom oil is used in aromatherapy: As a diffuser, in a massage blend oil

We hope this article helps you! For more on nutrition and controlling lifestyle diseases, click here or speak to a GOQii Coach by subscribing for Personalised Health Coaching here. 

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5 Simple Lifestyle Changes To Manage Hypertension

manage hypertensionBy now, anyone conscious about their health is aware of hypertension. In case you’re unfamiliar, hypertension is simply another name for high blood pressure. Blood pressure is the force exerted by blood against the walls of the blood vessels. This force depends on vascular resistance and how hard the heart has to work. Hypertension is a major risk factor for cardiovascular diseases, including stroke, heart attack, heart failure, and aneurysm.

An optimal blood pressure level is a reading under 120/80 mmHg, while a reading over 140/90 mmHg is generally considered high. It is crucial to keep blood pressure under control, and lifestyle management is the first-line treatment for hypertension.

5 Lifestyle Changes to Manage Hypertension

1. Cut Down on Alcohol & Quit Smoking
Drinking too much alcohol can raise blood pressure to unhealthy levels. Having more than three drinks in one sitting temporarily spikes blood pressure, and frequent drinking can lead to long-term increases. Heavy drinkers should gradually reduce their alcohol intake over 1-2 weeks to prevent sudden blood pressure surges.
Similarly, smoking can raise blood pressure immediately after each cigarette. Quitting smoking helps to normalise BP, reduces the risk of heart disease, and significantly improves overall health.

2. Managing Stress Effectively
Your body produces stress hormones when faced with pressure or anxiety, causing your heart to beat faster and blood vessels to narrow—leading to temporary blood pressure spikes. While these return to normal once stress subsides, frequent episodes of high stress can damage blood vessels, the heart, and kidneys.

          How to manage stress:

    • Exercise regularly—30 minutes, 3-5 times a week, helps reduce stress.
    • Try yoga & meditation—Deep breathing and mindfulness can help regulate stress levels.
    • Get enough sleep—Quality rest is essential for keeping BP under control.
    • Maintain social connections—Engaging in enjoyable activities and staying socially active reduces stress.

3. Reduce Sodium Intake:
Even a small reduction in sodium can significantly improve heart health and lower blood pressure by 5-6 mmHg in hypertensive individuals.

          Recommended Daily Sodium Intake:

    • Limit sodium to 2300 mg per day (ideal for general adults)
    • 1500 mg per day is ideal for those with high BP (less than one teaspoon of salt)

          How to reduce sodium:

    • Read food labels and choose low-sodium options
    • Avoid processed & packaged foods (e.g., noodles, soups, crisps, biscuits)
    • Use herbs & spices instead of salt to add flavour
    • Gradually reduce salt intake so your palate adjusts over time

4. Increase Fruit & Vegetable Intake
A diet rich in whole grains, fruit, vegetables, and low-fat dairy—while avoiding saturated fats and cholesterol—can lower blood pressure by 11 mmHg.

This approach is called the DASH (Dietary Approaches to Stop Hypertension) Diet, which emphasises:

  • Fruits & vegetables—Great sources of potassium, which counteracts sodium.
  • Whole grains—Support heart health and lower BP naturally.
  • Low-fat dairy—Helps regulate blood pressure.
  • Beetroot—A powerhouse for reducing BP (add it to smoothies!).

⚠ If you have blood sugar concerns, consult your doctor before consuming beetroot.

5. Exercise Regularly
Making exercise a habit is one of the best ways to naturally lower BP. You don’t need to hit the gym—just ensuring regular movement is enough.

Engage in moderate exercise (e.g., brisk walking, jogging, cycling, swimming) for 30 minutes a day, at least 5 days a week. Even small activities—taking the stairs, stretching, or walking short distances—help maintain heart health. Always consult a doctor or health coach before starting a new fitness routine if you have high BP.

By incorporating these five simple lifestyle changes, you can effectively manage hypertension while improving overall health. Making small but consistent changes in your diet, exercise, and stress management will lead to long-term benefits for your heart and well-being.

Which lifestyle change has worked best for you? Share your experience in the comments below!

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Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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Yogesh Shah Manages Multiple Illnesses & Gets Healthy With GOQii

Yogesh Shah

Often, managing just one condition can be an insurmountable task. Imagine working your whole life, while your physical, mental and emotional health just spiral downward, while the number of pills you take keep increasing. Our Player Yogesh Shah was in such a predicament where he was dealing with multiple illnesses but managed to overcome them with help from his GOQii Coach Deepali Sharma. Here’s how Yogesh Shah wrote his own Health Story. 

Dealing With Multiple Illnesses 

Based in Ahmedabad’s Mani Nagar, Yogesh Shah is a 63 year old retired Government Employee. He said that he had a hectic schedule. “There were times when I would work from 7am to 11pm, never even having the sun’s rays hitting my body for years,” he said. 

Erratic work hours led to bad eating habits, disturbed sleep and high levels of acidity as he consumed a lot of tea. Yogesh Shah told us that this was his routine for 36 years of his work life. While he was extremely dedicated and diligent towards his work, it took a toll on his health. He suffered from multiple issues which included weight gain, diabetes, hypertension, disturbed lipid profile, chronic stress, bipolar disorder, gastric trouble, anxiety (8-10 attacks a month), palpitations and cervical pain due to a surgery he had 4 years back. 

Till 2021, he used to pop 18 tablets daily. Around Dec 2020, he was consuming 26 tablets which included medication for COVID. Despite the issues, he was positive and did not let his conditions damper his way of life.

“I realized I was not doing the right things and that this was taking a toll on my health but, I did not do anything about it,” says Yogesh Shah. The health issues started around 1992 and aggravated in 10 years. His family was worried and felt helpless about not knowing what they could do to help him.

Making A Positive Shift 

He wanted to get better, reduce weight and control his illnesses but was not sure how to go about it. Then, just before retirement, he got to know about GOQii from two young women in his office. They motivated him to go for it. Yogesh Shah purchased GOQII from Amazon in Oct 2021. Initially, he found it difficult to decipher and understand GOQii but, slowly and steadily he was able to understand how the platform works.  

He followed all the instructions given to him by his Coach Deepali Sharma. She introduced small changes which had a big impact. Over the course of time, he has been able to improve his health and control his illnesses. He says, “Initially I could not understand my coach but then slowly, I started understanding. Some of the changes she brought about made quite a difference.”  

His daily routine begins with praying, then gardening in his little kitchen garden. He follows this up with morning meditation for which he follows Coach Rounak Gajjar on GOQii Play. He also follows Coach Sheetal Tewari and Coack Bhumika Unniyal for yoga, meditation and pranayama. 

Currently, he walks about 15km on most days whereas before, he would feel breathless even after 1km. On the International Day of Yoga on June 21, he walked 21km. He says that he now wants to participate in the GOQii Trail Challenge 2022. 

“Coach Deepali has given me a lot of habits and I follow them religiously. Hence, I have been able to make a change!” he says.

What Are The Results Of Yogesh Shah’s Efforts? 

“Nothing will work unless you do. You need to work hard to achieve your goal. This is something which my Player Yogesh Shah has proven with flying colours,” says Coach Deepali Sharma. “Initially, he had multiple issues like weight gain, uncontrolled sugar levels, disturbed lipid profile, chronic stress, bipolar disorder, gastric trouble, anxiety and palpitations.

He used to feel tired after a kilometer walk and now, he is on 21km, which is equivalent to a half marathon. His HbA1c came down from 8% to 6% with almost controlled Fasting blood sugar. Episodes of anxiety dropped drastically from 10-12 episodes to almost nil now. Symptoms like shivering, headache, restlessness are completely out of our book, which were quite prominent before,” she says.

“It’s not stress that kills us but it is our reaction to it and Mr. Yogesh was outstanding in cultivating that positivity with intrinsic motivation. Stress was affecting his sleep a lot. With hard work and determination, he is now out of his anxiety medicines. We worked on setting a sleep-wake cycle as well and relaxation exercises also helped us a lot. I have seen an incredible improvement in his sleep from 2-3 hrs to an average of 5-6 hrs as of now. He is a person with a clear vision and that’s the reason we lost good weight. He is 71.25kg (latest) which was  82 kg when we started. This was achieved by keeping post sunset meals light, adding healthy snacks and carb control,” says Coach Deepali Sharma. 

As of now, Yogesh Shah’s medication has been reduced to 13 pills. You can view Yogesh’s entire journey as he speaks to our Founder & CEO Vishal Gondal on an episode of GOQii Health Stories.

Do you suffer from similar conditions? Did this story inspire you to make a lifestyle change? Then reach out to a GOQii Coach and subscribe for personalized health coaching here: https://goqiiapp.page.link/bsr

For more inspiring Health Stories, check out Healthy Reads. 

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