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How To Lower Blood Pressure: Expert Tips By Dt Luna Jaiswal

Did you know that nearly one-third of Indian adults have hypertension? Yep, you read that right. But here’s the silver lining—lifestyle changes and stress management can play a huge role in preventing and managing this health concern.
What is Hypertension, Anyway?
So, before we delve into the nitty-gritty of our expert tips, let’s chat about what hypertension really is. In layman’s terms, it’s basically high blood pressure—when the force of blood against your artery walls is consistently too high. This not-so-friendly condition can lead to some serious health issues like heart disease, stroke, and even kidney failure.
How Can Nutrition and Lifestyle Management Help You?
Managing hypertension isn’t just about popping pills. Nutrition and lifestyle choices are like the backstage crew that keeps the whole show running smoothly. Eating right and leading a balanced life can not only help in low blood pressure treatment but can also be preventive.
Nutrition & Lifestyle Tips for Maintaining Healthy Blood Pressure Levels
Choice of Salt
You might want to rethink your salt choices. Sendha namak and Himalayan pink salt are what you should consume. They contain essential minerals and have lower sodium content as compared to regular table salt, making them a better choice for managing hypertension.
Fibre and Potassium-Rich Foods
Don’t skimp on veggies and fibrous grains, like millet and whole grains. Foods rich in potassium, like oranges, mango, mosambi, bananas, sweet potatoes, spinach, etc. are also highly beneficial. They can do wonders for maintaining a healthy blood pressure level.
Go Green
If you want a natural and holistic hypertension treatment, make room for seasonal green leafy vegetables in your diet. Eat them at least twice a week (except during the rainy season) during lunch. But make sure to cook them the traditional way.
Addlife Tip:
Sahjan ki sabji or Sahjan ka saag is a game-changer when it’s in season. When out of season, Sahjan water can get you covered.
Beetroot Juice
Beetroot is rich in nitrates, which can help dilate blood vessels, improving blood flow and lowering pressure. A glass a day keeps the high BP away, but remember to only take it when beetroot is in season.
CoCo Water
Believe it or not, coconut water can help in maintaining a healthy blood pressure level. It is hydrating and full of potassium!
Herbal Tea Time
Excessive caffeine can spike your blood pressure. So, limit the intake of your coffee as much as you can. You can swap it with herbal teas like chamomile tea, lavender tea, etc., that not only promote relaxation but also help lower blood pressure.
Healthy Snacking
Consider eating small portions of almonds, walnuts or bhuna chana. They are loaded with healthy fats and nutrients that can help in both hypertension and low blood pressure treatment.
Hydrate, Hydrate, Hydrate
Drinking plenty of water can also aid in maintaining a healthy blood pressure level. Aim for at least 8-10 glasses a day for best results.
Exercise Regularly
A 30-minute walk, yoga, or even light aerobics can serve as a non-pharmaceutical hypertension treatment. Exercise helps in releasing endorphins, which naturally lowers stress and, by extension, your blood pressure.
Sleep Matters
A consistent sleep schedule can be an underrated low blood pressure treatment. Your body needs rest to keep things balanced.
Addlife Tip:
Taking a moonlight walk for 20 minutes post dinner can help you sleep better.
Just Breathe
Stress can be a significant player in high blood pressure. Simple breathing exercises can go a long way in stress management. Trust me; your blood pressure will thank you!
Use The Power of Mindfulness
You might’ve heard the term “mindfulness” buzzing around social media these days. Well, it’s not just a fad. Practicing mindfulness through meditation can have a considerable impact on stress management. Just 10 minutes a day can help you focus and bring down those blood pressure numbers.
Addlife Tip:
Never quit your hypertension medication without consulting your healthcare provider, even if you observe any improvement in the condition. Instead of helping you, it can be extremely detrimental to your health.
Concluding Words
It might seem overwhelming, but managing your blood pressure is a marathon, not a sprint. Every little bit helps, and it’s never too late to start. Follow these extremely simple, doable, and effective tips and manage not just your blood pressure but also your overall well-being.
If you are looking for a guide and a personalised Hypertension Diet Plan in Lucknow, our team at Addlife are always here to help you every step of the way and get out of the clutches of hypertension. Let’s live a healthier life together! Happy heart-ing!




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Best Dietitian In Lucknow | Nutritionist In Lucknow | Weight loss Expert - Luna Jaiswal

Luna Jaiswal is the Best Dietitian in Lucknow, she holds a diploma in Dietitian & Nutrition and has also specialized in Sports Nutrition, offering Dietitian in India.

5 Healthy Breakfast Recipes to Start Your Day Right

A healthy breakfast sets the tone for a productive and energetic day ahead. At Addlife, we understand the significance of a nourishing breakfast in maintaining overall well-being.

To help you kickstart your mornings with a burst of nutrition, we present 5 delicious and healthy breakfast recipes. These recipes have been carefully selected by our team to provide a wide range of options suitable for various dietary preferences. So, let’s explore these nutritious breakfast ideas and begin your day on a healthy note.

Kodo Millet Poha Kodo Millet Poha is a nutritious twist on the traditional flattened rice dish. Kodo millet is gluten-free grain rich in fibre, vitamins, and minerals. It is light on the stomach and provides sustained energy. Here’s how to prepare it:

Ingredients
1 Cup Kodo Millet Poha
1 Tablespoon Ghee
1 Teaspoon Mustard Seeds
1 Teaspoon Cumin Seeds
A Pinch Of Asafetida
1 Small Onion, Finely Chopped
1 Small Tomato, Finely Chopped
1 Green Chili, Finely Chopped
Curry Leaves
Salt To Taste
Fresh Coriander Leaves For Garnish
Lemon Wedges For Serving
Instructions
Rinse The Kodo Millet Poha Under Running Water And Soak It For At Least 6 Hours.
Then, Heat Ghee In A Pan And Add Mustard Seeds. Let Them Splutter.
Add Cumin Seeds, Asafetida, Curry Leaves, And Green Chili. Sauté For A Few Seconds.
Add Chopped Onion And Cook Until Translucent.
Add Chopped Tomato And Cook Until It Turns Soft.
Add Rinsed Kodo Millet Poha To The Pan And Mix Well.
Season With Salt And Cook For A Few Minutes Until The Flavours Blend.
Garnish With Fresh Coriander Leaves.
Serve Hot With Lemon Wedges For An Extra Zing.
Pesarattu
Pesarattu is a traditional Andhra breakfast made from a batter of green moong dal and rice. It is rich in protein and fibre, and the addition of vegetables enhances its nutritional value. It is a perfect option for those looking for a gluten-free and protein-rich breakfast. Here’s a popular recipe to try:

Ingredients
1 Cup Green Gram (Moong Dal)
¼ Cup Rice Flour
1 Onion, Finely Chopped
1 Green Chili, Finely Chopped
A Handful Of Coriander Leaves Chopped
Salt To Taste
Ghee Or Cold-Pressed Oil For Cooking
Instructions
Soak The Green Gram In Water For A Few Hours Or Overnight. Drain The Water.
Grind The Green Gram Into A Smooth Batter. Add Rice Flour And Mix Well.
Add Chopped Onions, Green Chili, Coriander Leaves, And Salt To The Batter. Mix Thoroughly.
Heat A Pan And Drizzle Some Ghee Or Cold-Pressed Oil.
Pour A Ladleful Of The Batter Onto The Pan And Spread It In A Circular Motion To Form A Dosa.
Cook Until It Turns Golden Brown On One Side, Then Flip And Cook On The Other Side.
Repeat The Process With The Remaining Batter.
Serve The Pesarattu Hot With Chutney Or Sambar For A Nutritious Breakfast Experience.
Samak Chawal Upma
Samak Chawal Upma is a gluten-free and nutritious breakfast option made from barnyard millet. It is light on the stomach and provides a good amount of dietary fibre. It is also a great alternative for those who are allergic to wheat or gluten. Here’s how to prepare it.

Ingredients
1 Cup Samak Chawal (Barnyard Millet)
1 Small Onion, Finely Chopped
1 Small Tomato, Finely Chopped
1 Green Chili, Finely Chopped
A Handful Of Curry Leaves
1 Teaspoon Mustard Seeds
1 Teaspoon Cumin Seeds
A Pinch Of Asafetida
Salt To Taste
Ghee Or Cold-Pressed Oil For Cooking
Instructions
Wash The Samak Chawal Thoroughly And Soak Them In Water For At Least 30 Minutes. Then, Drain The Water.
Heat Ghee Or Cold-Pressed Oil In A Pan And Add Mustard Seeds. Let Them Splutter.
Add Cumin Seeds, Asafetida, Curry Leaves, And Green Chili. Sauté For A Few Seconds.
Add Chopped Onion And Cook Until Translucent.
Add Chopped Tomato And Cook Until It Turns Soft.
Add The Soaked And Drained Samak Chawal To The Pan And Mix Well.
Season With Salt And Add Water In A 1:2 Ratio (1 Part Millet To 2 Parts Water).
Cover The Pan And Let It Cook On Low Heat For About 10-15 Minutes Or Until The Millet Is Cooked And The Water Is Absorbed.
Remove From Heat And Let It Rest For A Few Minutes.
Fluff The Upma With A Fork And Serve Hot As A Nutritious And Filling Breakfast Option.
Mixed Millet Dosa with Chutney
Mixed Millet Dosa with Chutney combines the goodness of various millets like ragi, jowar, bajra, and foxtail millet. It is a wholesome and fibre-rich option that offers a good balance of carbohydrates and protein. The accompanying chutney adds flavour and nutrition. Here’s how to make it:

Ingredients
1 Cup Of Mixed Millet Such As Ragi, Barnyard Millet, Foxtail Etc., Depending On The Season
½ Cup Urad Dal (Split Black Gram)
½ Teaspoon Fenugreek Seeds
Salt To Taste
Water For Soaking And Grinding
Ghee Or Cold-Pressed Oil For Cooking
Instructions
Take All Your Millet And Soak Them For A Few Hours. Then, Grind Them To Form A Paste At Home. Let The Paste Ferment For A Few Hours.
Next, Wash The Urad Dal And Fenugreek Seeds, And Soak Them In Water For About 4-6 Hours.
Grind The Soaked Dal And Fenugreek Seeds To A Smooth Batter Using A Grinder Or Blender.
Mix The Fermented Millet Paste With The Urad Dal Batter And Add Salt. Mix Well.
Cover The Bowl And Let The Batter Ferment Overnight Or For At Least 8-10 Hours In A Warm Place.
Once The Batter Is Fermented, Mix It Gently And Add A Little Water If Needed To Achieve A Pouring Consistency.
Heat A Pan Or Griddle And Lightly Grease It With Ghee Or Cold-Pressed Oil.
Pour A Ladleful Of The Batter Onto The Pan And Spread It In A Circular Motion To Form A Dosa.
Drizzle Some Ghee Or Cold-Pressed Oil Around The Edges And Cook On Medium Heat Until The Dosa Turns Golden Brown.
Flip The Dosa And Cook The Other Side Until It Is Cooked Through.
Repeat The Process With The Remaining Batter.
Serve The Mixed Millet Dosa Hot With Chutney Or Sambar For A Wholesome And Nutritious Breakfast.
Jau Garlic Paratha
Jau Garlic Paratha is a tasty and gluten-free paratha made with jau flour, one of the easiest recipes for college-going students. Jau is nutritious grain rich in fibre and essential minerals. The addition of garlic and spices enhances the taste and provides additional health benefits. Here’s how to prepare it:

Ingredients
1 Cup Jau Flour
2-3 Garlic Cloves, Minced
1 Green Chilli, Finely Chopped
A Handful Of Coriander Leaves Chopped
Seasonal Vegetables
Salt To Taste
Water For Kneading
Ghee Or Any Cold-Pressed Oil For Cooking
Instructions
Create A Batter With Jau Flour With Water. Remember Jau Soaks Up Water, So Gradually Add Water As Needed.
Then Add Minced Garlic, Chopped Green Chili, Coriander Leaves, Vegetables Of Your Choice And Salt To The Batter.
Heat A Tawa Or Griddle And Spread The Batter On Medium Heat.
Flip The Paratha When One Side Is Partially Cooked, And Drizzle Ghee Or Any Cold-Pressed Oil On The Cooked Side.
Cook The Other Side Until Both Sides Are Golden Brown And Crisp.
Remove From Heat And Repeat The Process With The Remaining Dough.
Serve The Jau Garlic Parathas Hot With Yoghurt, Pickle, Or Any Chutney Of Your Choice.

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5 Healthy Breakfast Recipes to Start Your Day Right

Start your day right with these 5 healthy breakfast recipes that are delicious and nourishing. To know more call us at 9415809398.