1. In Ayurveda, hypertension is attributed to an increase in Vata and Pitta dosha. It is a result of vitiation of rakta dhatu (blood). Therefore, the Ayurveda approach to keeping blood pressure under control is following Vata Pitta balancing lifestyle and diet.
  2. Limit too spicy, sour , and fermented food items like pickles, chutneys, sauerkraut, soya sauce , and vinegar. Avoid excessively oily, fatty, fried foods, red meat, hot spices, yogurt.
  3. Cooling spices such as cumin seeds, coriander seeds/leaves, sesame, turmeric, mint, parsley, thyme, green cardamom, khus khus are good.
  4. Keep yourself well hydrated at all times. Drink infusions that have a cooling effect on the body (non-iced) like water infused with vetiver, hibiscus, cardamom, coriander seeds, mint tea, rose infusion.
  5. Reduce intake of sodium and increase potassium and calcium – rich foods. Fresh fruits , and vegetables especially bananas, grapefruits, prunes, potatoes and tomatoes are the natural sources of potassium and calcium. Whole grains and high fiber diet are beneficial.
  6. Saturated fats and cholesterol- rich foods should also be limited. Caffeine should be cut down and processed and fast foods loaded with chemicals and preservatives should be avoided as much as possible.
  7. Reduce alcohol intake and try to quit smoking as these both can trigger blood pressure.
  8. Practice meditation and pranayam. Some gentle breathing exercises, yoga routines , and meditation can help control blood pressure effectively.
  9. Losing weight if one is overweight is an important step in bringing down high blood pressure. Increase physical activity and be mindful of the diet.
  10. Stress reduction. There are cases where a physically fit, mindful eater, active person whose other parameters are well within the range also suffers from hypertension. The reason is stress. Rest, relaxation, meditation, calming down the nervous system are some of the effective ways of controlling hypertension due to stress.
  11. Excessive heat exposure or exertion, working or running under a blazing sun, steam, sauna ,etc. should be avoided in case of hypertension.
  12. A sample meal for hypertension can consist of
  • 40% whole grains and high fiber – whole -grain bread, cereals, cooked grains 
  • 25% protein – beans (except lentils), tofu, tempeh, raw milk (heated), egg white, chicken, turkey (white meat), rabbit
  • 35% fresh vegetables and fruits

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