"The Best Beverage For High Blood Pressure Is..." AIIMS, Harvard Gut Doctor Reveals
Diet plays a crucial role in maintaining healthy blood pressure numbers. A diet rich in fibre, potassium, and magnesium, with low sodium intake, can help reduce blood pressure significantly.
Best beverage for high blood pressure
Drinking beetroot juice is one of the effective ways to control blood pressure through dietary changes. In an Instagram video, Dr. Saurabh Sethi, popularly known as the "gut doctor" and a gastroenterologist trained at AIIMS, Harvard, and Stanford Universities, revealed that beetroot juice is a beverage for high blood pressure.
Several studies suggest that dietary nitrate, found in beetroot juice, can effectively lower blood pressure. Drinking beetroot juice can lead to a significant decrease in blood pressure, especially in those who already have high levels.
Beetroot juice is rich in nitrates, which the body converts into nitric oxide. This compound helps to relax and widen blood vessels, improving blood flow and potentially reducing blood pressure levels.
Additionally, beetroot is a good source of potassium, a mineral which helps nerves and muscles function properly and lowers blood pressure effectively. Beetroot juice is also rich in iron, magnesium, sodium, zinc, copper and selenium.
Incorporating beetroot juice into a balanced diet, alongside other lifestyle changes can be an effective strategy for controlling high blood pressure. Regular exercise, maintaining a healthy weight, consuming a low-sodium diet and managing stress can effectively aid in lowering blood pressure.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Hindustan Times
2 hours ago
- Hindustan Times
Cardiologist says this desi diet can help Indians prevent heart attacks early: 'No bland oats, no boring salads'
When it comes to heart health, many assume that the only way to eat well is by sticking to bland oats and endless salads. But healthy eating doesn't have to be boring or tasteless. Traditional Indian cuisine, when chosen wisely, can be both delicious and heart-friendly. To improve heart health, Dr Jivesh suggests reducing refined sugars and processed foods while increasing fibre, protein, and healthy fats.(Freepik) Dr Jivitesh Satija, cardiologist, in his July 6 Instagram post, shares a heart-healthy desi diet that's tasty, easy to follow, and actually works long-term. (Also read: Cardiologist shares most dangerous food habits that could silently increase your risk of heart attack: 'Eat more fibre' ) Why do you need a heart-friendly diet According to a Lancet Global Health 2018 report, heart disease affects Indians 10–15 years earlier than it does Western populations. Alarmingly, 1 in 4 heart attack patients in India is under the age of 40. So what's changed? "More sugar, more fried food, more processed carbs and far less fibre, protein, omega-3s, and vitamin B12," explains Dr Jivitesh. The 5-sep desi fix, according to Dr. Jivesh Dr. Jivesh shares a simple yet effective strategy for better health: 1. Cut down on refined carbs, sugars, and outside food. 2. Add more fibre, protein-rich, and gut-friendly foods to every meal. 3. Choose good fats instead of going zero-fat. 4. Include anti-inflammatory desi herbs, nuts, seeds, and seasonal fruits. 5. Fill hidden nutrient gaps like Vitamin B12 and Omega-3. Upgrade your grains Dr. Jivesh suggests switching to healthier grains can make a big difference. Add whole wheat, bajra, jowar, brown rice, oats, and quinoa to your meals, and cut down on maida (refined flour) and excess white rice. These whole grains are rich in fibre, which helps improve blood pressure, lowers LDL (bad cholesterol), and supports better blood sugar control. This approach is supported by findings from a BMJ 2016 meta-analysis and the NIN Guidelines 2020. Power up with protein Dr. Jivesh suggests adding a good source of protein to every meal for better energy, muscle health, and metabolism. Include options like moong, toor, rajma, chana, besan, and soya, along with curd, paneer, milk, and tofu. If you're non-vegetarian, eggs, chicken, and fish are excellent choices. A simple hack: pairing dal with rice or curd creates a balanced protein profile, as they complement each other's amino acid gaps. Aim for 1–1.2 grams of protein per kg of body weight daily, as recommended by the ICMR Protein Guidelines 2020 and supported by JACC 2019 findings. Nuts and seeds are like daily heart insurance He recommends having 5–7 nuts a day, like almonds, walnuts, and peanuts and adding 1–2 tablespoons of seeds such as flaxseed, chia, pumpkin, or sunflower to your meals. "They help lower LDL (bad cholesterol), reduce inflammation, and improve HDL (good cholesterol)," he explains. Flax and chia seeds are also excellent plant-based sources of Omega-3 fatty acids. These heart-protective benefits are backed by research, including a NEJM 2013 study and a 2021 review in Circulation. Smart fats and oils, not zero fat: "Going fat-free isn't the answer, using the right fats smartly is," says Dr. Jivesh. He recommends rotating healthy oils like mustard, extra virgin olive oil, avocado oil, and groundnut oil in your cooking. "Ghee and coconut oil can also be used in moderation," he adds. What should you avoid? Reheated oils, vanaspati, palm oil, refined sunflower oil, and refined soybean oil, as they can increase inflammation and harm heart health. The ideal total fat intake should stay between 3–5 teaspoons per day, as advised by the ICMR Fat Guidelines 2020 and AHA 2021. Add desi heart boosters: Dr. Jivesh says daily 1–2 raw garlic cloves can cut total cholesterol by 10–15%. Amla (fruit or powder) boosts good cholesterol (HDL) and lowers bad (LDL). A pinch of haldi with black pepper reduces inflammation, while curry leaves, ginger, and methi seeds support heart health. These benefits are backed by studies in Nutrition Reviews (2016), IJCB (2010), and Phytotherapy Research (2017). What to add and what to cut: "Balance is key," says Dr. Jivesh. He recommends adding half a plate of vegetables to every meal, 1–2 fruits a day, and including gut-friendly options like curd, buttermilk, or chaas regularly. As for what to cut? "Keep maida, sugar, bakery items, colas, achar, fried papad, and packaged snacks strictly for cheat days," he advises. These guidelines align with WHO India 2023 and the DASH Diet Review 2021. Plug the gaps: "Even healthy diets can miss key nutrients," says Dr. Jivesh. Vitamin B12 is found only in animal sources, so vegetarians should include milk and curd or take supplements, especially if avoiding dairy (around 1500 mcg/week). For Omega-3, add chia seeds, flaxseeds, walnuts, and mustard oil to your meals. "Supplements may be needed if your diet lacks these or if you have high CRP or triglycerides," he adds. These suggestions are supported by EFSA 2020, Harvard Health, and AHA 2021. Don't miss vitamin D and iron: Dr. Jivesh says 10–20 minutes of sunlight daily plus fortified milk, curd, egg yolks, mushrooms, and fatty fish like rohu or sardines can help maintain Vitamin D. Supplement if levels are low. For iron, go for spinach, rajma, jaggery, dates, or chicken liver and red meat. "Pair with amla or lemon to boost absorption," he adds. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Time of India
5 hours ago
- Time of India
The brisk walking trend taking over the fitness world; and it's backed by Harvard
Think walking is just a casual way to move? Think again. A new fitness trend, backed by Harvard and international research, is transforming the way we see our daily stroll—and it involves poles. Nordic walking , a technique inspired by cross-country skiing, is gaining momentum as a full-body workout that torches calories, builds strength, and protects joints. It's being recognized not just as a physical activity, but as a powerful tool for boosting metabolism, improving heart health, and trimming the waistline—without the intensity of high-impact workouts or the boredom of the treadmill. What is Nordic walking? At its core, Nordic walking is enhanced walking using specially designed poles. The motion mimics skiing, engaging not only the legs but also the upper body—including the arms, shoulders, back, and core. Unlike regular walking, which activates about 50–70% of the body's muscles, Nordic walking engages 80–90%, according to Harvard Health . The result? Greater muscle activation, more calories burned, and significantly higher cardiovascular benefits—all while going easy on your joints. Why it works Research shows Nordic walking increases energy use by 20–46% compared to regular walking. It also improves cardiovascular fitness, lowers BMI, and increases aerobic capacity. Remarkably, it can even rival resistance training for upper-body strength, making it a strong alternative for people of all fitness levels. Live Events One study found it enhanced grip strength, arm endurance, and lower-body power in older adults. All this without stepping into a gym or lifting a single dumbbell. A boost for the heart (and joints) Nordic walking helps manage cholesterol levels, reduces fat mass, and enhances good cholesterol (HDL) while lowering the bad (LDL). And because the poles reduce joint impact, it's a smart option for those with knee, hip, or ankle concerns. In fact, it improves gait and stride in older adults, helping prevent falls and promoting better stability—all while delivering heart benefits similar to jogging, minus the pounding. Getting started: Nordic walking tips for beginners Choose the right poles: Look for those that allow your elbow to rest at a 90-degree angle, with glove-style straps for control. Nail the form: Walk with a slight forward lean, keeping your posture upright. Plant the poles behind you and swing your arms naturally in rhythm with your stride. Start slow: Try using poles for part of your walk at first, then progress to full sessions of 30–60 minutes, two to three times a week. Keep it fun: Track your progress, switch up your routes, and walk solo or with a group for added motivation. The bottom line Nordic walking isn't just a trend—it's a science-backed, low-impact way to build strength, torch calories, and support heart and joint health. Whether you're looking to shed weight, gain energy, or stay fit without the gym, this accessible activity offers impressive health returns. [With TOI inputs]
Hindustan Times
7 hours ago
- Hindustan Times
How nutritionist lost 20 kg after 'quitting' multiple times: 'Instead of eating less, I focused...'
In a world full of crash diets, unrealistic fitness goals, and constant pressure to "eat less," sustainable weight loss can feel nearly impossible. But nutritionist Namita Satheesh's journey proves otherwise. After quitting multiple times, she eventually lost 20 kg, not by starving herself but by shifting her mindset. Nutritionist Namita Satheesh lost 20 kg by changing her mindset from restrictive dieting to nourishing her body. (Instagram/@namitasatheesh) In a July 1 Instagram post, she shared how she achieved her goal by focusing on fuelling her body and building healthy habits that truly lasted. (Also read: Kareena Kapoor's nutritionist Rujuta Diwekar shares 'the only diet that works for weight loss'. Watch ) Why do diets often fail despite strong effort Namita says in her post, 'When I started, every Friday I'd say: 'I'll start on Monday.' Then I'd binge eat all weekend as if every meal was my last meal on Earth. Monday would come, and I'd be excited to start. No sugar, no fried food, no junk. I'd work out, hit 10k steps, a great day. Tuesday and Wednesday would go well too. But by Thursday, everything would fall apart.' Check out her video here. There are people who think consuming less food than what the body requires will help them to lose weight faster - this is very dangerous. She continues, "By Thursday, I'd lose all motivation to exercise. My cravings would kick in, and I'd cave and order a pizza. Then I'd feel guilty for cheating on my diet. I'd think, 'Okay, my diet's already out the window, so I might as well order some ice cream too.' I'd eat that in guilt and tell myself I'd start again next Monday. And the cycle would repeat." "I thought I was the problem," she admits. "Maybe I didn't have enough willpower. Maybe I didn't want it badly enough. Or maybe I just wasn't trying hard enough. I couldn't understand why diets never worked for me or why I couldn't stay consistent. I used to guilt-trip myself constantly. I hated how I looked and how I felt." 'I stopped chasing quick fixes' But eventually, Namita realised she wasn't the problem, her approach was. "I wanted to lose weight fast. It was always all or nothing. The diets I followed were too extreme and completely unsustainable. I hadn't addressed my relationship with food," she explains. So, what finally changed? 'It shifted when I stopped chasing quick fixes. I had gained 25 kg over five years, how could I expect to lose it in just three months? I replaced my diet mentality and all-or-nothing mindset. I focused on simply showing up. I stopped obsessing over the weighing scale and just kept showing up, no matter what the number said.' By shifting her mindset from dieting to nourishing her body, Namita achieved lasting weight loss.(Unsplash) Namita says the biggest breakthrough came when she changed her mindset from restriction to nourishment. "Instead of trying to eat less and less, I focused on what I could do more of—more protein, more steps, more exercise, more fruits, more veggies, and more sleep. I stopped restricting, and just like that, I stopped having to start over every week." Can sustainable changes really replace strict dieting? Her advice to others is simple and powerful: "If you're sick of starting over, stop! What you need is not another diet but a sustainable plan that fits into your life and routine. Quick fixes don't work. Consistency does. Diets don't work. Moderation does." She concludes, "Now I've lost 20 kg and maintained that weight loss, not through extreme diets or hours of cardio, but with consistent daily action. Even when I'm not motivated. Even when I feel lazy. I stopped trying to punish myself for weight loss and started enjoying my meals and workouts. And when you enjoy something, it's not hard to stick to it." Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
