High blood pressure: 5 amazing probiotics for lowering hypertension; lifestyle changes

Managing hypertension, often referred to as a silent killer, in modern times isn't easy. Risk factors for high blood pressure like unhealthy diet, stress, and processed foods with high amounts of salt are all around us leading to an increase in hypertension cases. WHO's recent report discussing devastating impact of high blood pressure also highlights the need to follow preventive measures to win the fight against this dreaded disease. Hypertension can significantly increase risk of heart attack and stroke, but lifestyle measures and diet can play a key role in managing blood pressure. A recent study published on mSystems says there is evidence indicating that adding probiotics to the diet may have antihypertensive effects. The study elaborates that probiotic strains Bifidobacterium lactis and Lactobacillus rhamnosus, which can be found in foods like yogurt and cheese are especially helpful.

HIGH BLOOD PRESSURE, THE SILENT KILLER

"High blood pressure, also known as hypertension, is a common health concern in India and around the world. It is a silent killer that is often ignored until it leads to complications such as heart disease and stroke. It is ranked as the third most important risk factor contributing to other chronic diseases. Recent studies show that there was a significant increase in the prevalence of hypertension from 19% in men and 17% in women to 24% and 21% respectively. Hypertension, or high blood pressure, poses several significant health risks," says Clinical Dietician Kajal Aggarwal, PCOD expert and Founder of Dietician Kajal’s App in an interview with HT Digital.

"Recent studies suggest that probiotics, beneficial microorganisms that promote gut health, may play a crucial role in lowering blood pressure. Probiotics are live microorganisms that are known to provide various health benefits when consumed in adequate amounts. These microorganisms are often referred to as 'good' or 'friendly' bacteria because they have a positive impact on our digestive and overall health," says Aggarwal.

PROBIOTICS FOR HEART HEALTH

Aggarwal shares list of 5 probiotics that you should consider adding to your diet for a healthier heart.

1. Kombucha: Kombucha is a fizzy, fermented tea made by fermenting sweet tea with a symbiotic culture of bacteria and yeast (SCOBY). It contains acetic acid and a variety of probiotic strains and is also rich in polyphenol that have blood pressure-lowering effects.

2. Sauerkraut: Sauerkraut is a fermented cabbage dish that is rich in Lactobacillus bacteria. The high fiber content in sauerkraut supports heart health by aiding in the reduction of cholesterol levels.

3. Beetroot Kanji: Beetroot kanji is a traditional Indian probiotic drink made from fermented beetroot and various spices. Moreover, beetroot's natural nitrates have vasodilatory effects, further supporting cardiovascular health.

4. Yogurt: Yogurt is one of the most common probiotic foods. It is rich in live bacterial cultures, primarily Lactobacillus and Bifidobacterium strains. These probiotics play a crucial role in the gut, where they can aid in reducing inflammation and regulating blood pressure.

5. Homemade Dahi (Curd): Dahi or curd is a staple in many Indian households. When made at home, it can be an excellent source of probiotics. The live strains of good bacteria present in homemade dahi contribute to the regulation of blood pressure.

Additionally fermented foods such as idli, dosa can also be added to diet. Even though their live probiotic content gets destroyed in cooking but still there are few strains that are heat resistant.

LIFESTYLE CHANGES TO CONTROL HIGH BLOOD PRESSURE

Apart from incorporating these probiotics into your diet, there are other important lifestyle modifications to lower blood pressure. These include:

1. Dietary changes: Reduce sodium intake, increase potassium-rich foods like fruits and vegetables, and maintain a balanced diet low in saturated and trans fats.

2. Regular exercise: Engage in physical activity to promote heart health and maintain a healthy weight

3. Stress management: Practice relaxation techniques such as meditation and deep breathing to lower stress, which can contribute to high blood pressure.

4. Regular check-ups: Visit your healthcare provider regularly to monitor your blood pressure and receive guidance on its management.

In conclusion, while probiotics can significantly lower blood pressure, they should be part of a broader approach to manage hypertension. Combining probiotics with a healthy lifestyle can be a powerful strategy for keeping your blood pressure in check and safeguarding your heart.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://cancersupportindia.blogspot.com  for infor on cancer and health related topics
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.

 

Heart disease: 5 expert-approved ways to avoid the risks

 Know how to avoid risks associated with heart disease

Globally, deaths due to heart disease account for 32% of the total deaths and more than three quarters of these deaths take place in low and middle income countries. As per global data and reports, most heart related diseases can be prevented by addressing behavioural risk factors such as tobacco use, unhealthy diet and obesity, physical inactivity and harmful use of alcohol.

While everyone is aware of how fatal heart diseases can be, we often ignore the root causes of it and continue doing it without pause. It is when the disease has already advanced to a serious stage we start taking preventive measures which is by then too late.

“We are not immune to everything”

"We are not immortal, nor are we immune to everything around us. The term- prevention is cure- is apt for cardiac disease," says a Dr.

In order to avoid the risk associated with heart diseases, Dr Singh suggests having a healthy diet, doing regular exercise, sleeping well, cutting off smoking, drugs and having periodic health check ups.

Food in moderation

"Moderation in all" is the key to a sound health, he says and recommends cutting down oil consumption in foods. He recommends half a litre of oil-rich in saturated fats such as extra virgin olive oil, canola oil or flaxseed oil- per month for an adult and suggests having more greens, nuts, protein and fibre, and advises strongly against excessive eating of red meat.

40 minutes of daily exercise

Tagging regular exercise as an insurance policy he recommends putting the body through 40 minutes of exercise per day. "5 times a week helps in reducing your cardiovascular risk by upto 30%. It helps in weight loss, improving blood pressure, blood sugars, cholesterol levels and also perks up your sex life," says Dr Singh.

Cut down smoking, drinking alcohol

As per the data given by the World Health Organisation (WHO), the majority of heart diseases are due to smoking and alcohol. On this, Dr Singh says smoking and recreational drugs increase the risk of sudden cardiac death by nearly 50% compared to non-smokers. They also increase the risk of other illnesses such as hypertension, strokes and heart failure.

While suggesting moderate drinking, which he says is good for health, he advises against binge drinking. "Alcohol in moderation is cardio protective, but alcohol in excess is harmful to the heart. Binge drinking increases the risk of cardiac arrhythmias, and sudden cardiac death and should be totally avoided," he says.

Sleep, relax well

He also emphasizes relaxation. Sleeping, he says, can boost mental and cardiac health. One should sleep for at least 7-8 hours per day.

On another effective way for reducing the risk of heart disease, he talks about endorphins and its association with laughter and being happy. "Laughter is essential, it releases endorphins, which in turn help in reducing your blood pressure, improving your blood circulation and thereby reducing the risk of heart disease. So read, share and enjoy a joke, join a laughter club, and have more friends. Managing emotional stress via laughter is very important," says Dr Singh.

Regular checkups

Physical examination, blood pressure, weight, full blood count, cholesterol levels, kidney, liver and thyroid function tests along with blood glucose levels, and ECG, should be done regularly says the Bangalore based doctor and suggests to consult with a trained cardiologist for the best appropriate cardiac investigation, based on the risk profile and symptoms.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

 

 

12 tips for brain health to reduce the risk of Alzheimer's or dementia.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement