Things a bride and groom should eat to keep their BP and stress levels in check

Planning, coordination, wedding anxiety, there’s a lot that the prospective bride and groom go through in the few weeks before their very special day. With there being so much to take care of, it’s important to remember the golden rule, health is wealth. The secret to a good mood, and keeping those stress levels and blood pressure in check, is good food. 

Nutrition's role in lowering blood pressure through various mechanisms is crucial. Nutrition can help one manage blood pressure, and when this is done with other lifestyle modifications, one can certainly maximise the benefits. Two nutrition and wellness experts tell us what to eat and what not to eat. 

Foods that cause your blood pressure to spike: Table salt, trans fats, fried foods, fast food, canned, frozen and processed foods, caffeine and alcohol

What must one reduce? 

Reducing caffeine intake: Although the impact of caffeine on blood pressure varies among individuals, some studies suggest that excessive caffeine intake can cause a temporary spike in blood pressure. Thus, monitoring and reducing caffeine intake will be beneficial.

Add to that, reduce your sodium intake that’s found in table salt and processed foods 

Here’s what you should eat

Include heart-healthy fats: Consuming foods rich in these such as avocados, nuts, and fatty fish can help lower blood pressure. (These fats contain omega-3 fatty acids, which are known to reduce blood pressure levels).

Calcium and magnesium: They play an essential role to lower blood pressure. Calcium helps relax and dilate blood vessels and also plays a role in regulating the hormones that control blood pressure. However, calcium should be consumed in moderation, as an excess of it may have adverse effects. Magnesium also plays a role in regulating blood pressure, but it does not directly control blood pressure. It helps relax and dilate blood vessels and balance the levels of other minerals in the body, such as calcium and potassium, all of which can help lower blood pressure.

Foods that are rich in potassium. Potassium can offset the effects of sodium on blood pressure, reduces fluid retention, and prevents blood vessels from narrowing. Increasing potassium intake daily can reduce blood pressure. Eat more leafy greens, bananas, pumpkin seeds, chia seeds, spinach, avocados, etc.

Fatty fish: Fish rich in omega-3 fatty acids, like salmon and mackerel, benefit the heart. They also help reduce blood pressure by reducing inflammation and relaxing the blood vessels.

Legumes: Beans and lentils are rich in fiber and minerals that support lower blood pressure.

Celery: Celery contains a phytochemical called phthalides which relaxes the tissues of the artery walls to increase blood flow and reduce blood pressure.

Spices and herbs: Most spices and herbs used in the kitchen have health benefits. They make your food taste better, and also aid in controlling blood pressure. Include more cinnamon, cilantro, cardamom, basil, ginger, and others in your daily diet.

Beets: Eat more beet roots and beet greens to get more nitrates in your diet. Nitrates relax the blood vessels. Beets are also rich in a lot of other heart-healthy nutrients.

Inputs by Mr. Nikhil Kapur, Co-Founder & Director of Atmantan Wellness Centre and Award-winning Gut Health Expert & Certified Nutrition Coach - Tanisha Bawa, Founder of TAN|365