Winter can trigger a number of health problems, including high blood pressure. Being
the most common lifestyle disorder, every fifth person suffers from it. Hypertension is
the pressure exerted on walls of blood vessels. A blood pressure level of 130/80 or higher
mmHg signifies hypertension. It is characterized by two factors: the force with which
heart pumps blood (systolic) and the resistance to the blood flow in the blood vessels
(diastolic). The common reasons for higher blood pressure levels during winters
includes an inactive lifestyle, low temperature, high salt intake and pollution raises
hypertension.

Right lifestyle choices along with prescribed medications can help treat and control
hypertension. The top 10 foods to eat and avoid especially in winters are

What to eat?

1. Banana is low in sodium and high in potassium, can help in maintaining blood ion
levels.
2. Spinach, green leafy vegetables are high in fibre and packed with nutrients:
potassium, calcium, and magnesium.
3. Beetroot is high in fibre with rich nutrients, reducing triglycerides and cholesterol.
They are also known to relax blood vessels.
4. Carrots are high in potassium and beta-carotene, help in reducing toxins.
5. Lemon being rich in antioxidants, helps in removal of free-radicals and triglycerides,
thus benefits the individuals with hypertension.
6. Oatmeal, being high in fibre, helps in maintaining healthy blood pressure levels.
7. Garlic has anti-hypertensive properties due to high sulphur content.
8. Flax seeds, chia seeds, peanuts, and walnuts are rich in unsaturated fats help in
lowering cholesterol levels.
9. Milk is rich in calcium and potassium, should be taken fat-free.
10. Replacing wheat with the pseudo grains of higher fibre content like pearl millet,
gram, finger millet (raagi), etc.

What to avoid?

1. Sugar in any form
2. Fruit juices specially packed one
3. Caffeine
4. Table salt, pickles, wafers
5. Alcohol
6. Smoking
7. Pastries, ice-creams, cakes, fried foods
8. Sweet drinks
9. Refined flour
10. Ghee/butter

References:
1. Textbook of Nutrition and Dietetics, second edition by Kumud Khanna et al.

I hope it was helpful. 🙂

Lots of Love ♥

Yogu♥