Every year on May 17, the world observes World Hypertension Day. This day is a vital reminder to prioritise heart health, especially in the sweltering months of summer. With high blood pressure (hypertension) silently increasing the risk of heart disease, stroke, and kidney failure, prevention is key. And what better way to begin than through your plate?
We spoke to our expert Pooja Singh, a Senior Dietician, ShardaCare - Health City, Noida, who emphasised the powerful connection between seasonal nutrition and blood pressure management. “Summer provides an excellent opportunity to include naturally hydrating and potassium-rich foods that help in maintaining healthy blood pressure levels,” says Singh.
Summer Foods To Keep Your Blood Pressure In Check
Here are 7 summer superfoods that can help keep your blood pressure in check:
1. Watermelon
Nothing screams summer quite like a slice of watermelon. “It’s not just refreshing—it’s rich in L-citrulline, an amino acid that helps lower blood pressure by relaxing blood vessels,” shares Singh. Plus, it's low in calories and packed with water, making it ideal for hydration.
2. Cucumber
Crunchy, cooling, and full of water, cucumbers are a staple in summer diets. “Cucumbers are naturally low in sodium and rich in potassium, both of which play a key role in regulating blood pressure,” says Singh. Add them to salads or enjoy them as a midday snack.
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3. Tomatoes
Juicy and tangy, tomatoes are rich in lycopene, a powerful antioxidant. “Lycopene is known to help reduce systolic blood pressure. Including fresh tomatoes or even a homemade tomato juice can be highly beneficial,” suggests Singh.
4. Leafy Greens
Spinach, fenugreek, and amaranth leaves are excellent summer greens. “Leafy vegetables are rich in potassium and magnesium, which help the body balance out sodium levels and relax blood vessels,” explains Singh.
5. Coconut Water
Nature’s sports drink—coconut water—is a natural source of potassium and magnesium. “It’s excellent for hydration and helps manage blood pressure, especially during hot and humid days,” recommends Singh.
6. Berries
Blueberries, strawberries, and raspberries are loaded with antioxidants called flavonoids. “These compounds improve blood vessel function and reduce the risk of hypertension,” notes Singh. A bowl of chilled berries makes for a perfect summer dessert.
7. Yoghurt (Curd)
Fermented dairy, like yoghurt is a probiotic-rich food with proven heart benefits. “Low-fat curd not only keeps the gut healthy but also contributes to lower blood pressure levels,” Singh points out. Opt for plain, unsweetened versions to avoid added sugars.
Bonus Takeaway Tips from Pooja Singh
Stay hydrated: “Dehydration can raise blood pressure. Drink plenty of water, herbal teas, and natural beverages.”
Limit sodium intake: “Processed and packaged foods are often hidden sources of salt.”
Mind your portions: “Even healthy foods can contribute to weight gain if eaten in excess. Balance is crucial.”