High blood pressure: Combat hypertension with these probiotics and lifestyle changes.

Dealing with high blood pressure, often referred to as the “silent killer,” is a significant challenge in the modern world. Risk factors for hypertension, such as an unhealthy diet, stress, and processed foods with high salt content, are prevalent in our daily lives. The recent report from the World Health Organization (WHO) emphasizes the devastating impact of high blood pressure and the urgent need for preventive measures to combat this concerning health issue. Hypertension significantly increases the risk of heart attacks and strokes, but lifestyle changes and diet can play a crucial role in managing blood pressure. A recent study published in mSystems suggests that incorporating probiotics into your diet may have antihypertensive effects. The study highlights the potential benefits of probiotic strains like Bifidobacterium lactis and Lactobacillus rhamnosus, which can be found in foods such as yogurt and cheese.

High Blood Pressure, the Silent Killer

High blood pressure, also known as hypertension, is a prevalent health concern in India and worldwide. It is often referred to as the “silent killer” because its symptoms can go unnoticed until it leads to severe complications like heart disease and stroke. In fact, hypertension is ranked as the third most significant risk factor contributing to other chronic diseases. Recent studies have shown a concerning increase in the prevalence of hypertension, with rates rising from 19% in men and 17% in women to 24% and 21%, respectively. Hypertension poses substantial health risks, making it a critical issue to address.

Clinical Dietitian Kajal Aggarwal, a PCOD expert and the Founder of Dietician Kajal’s App, highlighted the importance of addressing hypertension through dietary and lifestyle interventions. She discussed how recent research suggests that probiotics, which are beneficial microorganisms promoting gut health, may play a pivotal role in lowering blood pressure. Probiotics are live microorganisms known to offer various health benefits when consumed in adequate amounts. These microorganisms, often called “good” or “friendly” bacteria, positively impact our digestive and overall health.

Probiotics for Heart Health

Aggarwal shared a list of five probiotics that individuals should consider incorporating into their diet to support a healthier heart:

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

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

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

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

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 in homemade dahi contribute to blood pressure regulation.

In addition to these probiotics, fermented foods like idli and dosa can be included in the diet. While cooking might destroy some live probiotic content, a few heat-resistant strains still provide benefits.

Lifestyle Changes to Control High Blood Pressure

Incorporating probiotics into your diet is just one aspect of managing hypertension. A comprehensive approach includes other vital lifestyle modifications to lower blood pressure:

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

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

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