Best Foods to Fight High Blood Pressure and Diabetes

Best Foods for Diabetes: We all know that food plays a major role in our health. The food we eat directly affects our bodies, minds, and overall well-being. But did you know that food can also act as medicine?

A seasoned gastroenterologist trained at Harvard and Stanford explains that the right foods can not only nourish but also help us heal. In an Instagram video, he said, “You’d be surprised how much your food choices affect not just your energy but also your blood pressure, blood sugar, mood, and pain.” He highlights six common health issues that you can improve by eating specific foods. “These aren’t trendy ‘superfoods’,” he clarified. “They’re everyday foods backed by science, and when consumed regularly, they can make a real difference.”

1. Beetroot for Blood Pressure:

Hypertension, also known as high blood pressure, affects millions of people worldwide. Despite being widespread, this ailment is one of the main causes of chronic conditions like heart disease, stroke, and kidney failure globally. Effective management of hypertension is crucial. Beetroot helps control high blood pressure, according to Dr. Sethi.

Beets are high in nitrates, which help lower blood pressure, increase blood flow, and widen blood vessels. According to a 2017 meta-analysis, beetroot juice can reduce systolic blood pressure by 4-5 millimeters.

2. Oats for Diabetes:
To control diabetes, doctors advise eating oats. Soluble fiber, especially beta-glucan, which is abundant in oats, slows down the absorption of glucose and aids in blood sugar regulation. Regular oat eating increased insulin sensitivity in patients with type 2 diabetes, according to a 2022 study.

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3. Turmeric for Back Pain:
You should have turmeric on hand if you are experiencing back pain. Curcumin, the main ingredient in turmeric, has strong anti-inflammatory qualities and can help relieve back discomfort. Curcumin has been repeatedly demonstrated in studies to lower inflammation and chronic pain.

4. Foods to Treat Anxiety & Depression:

Medical professionals recommend drinking chamomile tea to reduce anxiety. This tea is widely known for its relaxing properties. The compound apigenin, found in chamomile, binds to brain receptors and promotes relaxation. A 2024 study confirms that regularly drinking chamomile tea helps alleviate anxiety symptoms.

Doctors also suggest eating blueberries to manage depression. These fruits contain high levels of antioxidants like flavonoids, which reduce inflammation and oxidative stress, two key factors linked to mood disorders. In a 2024 study, researchers gave healthy participants blueberry juice supplements for 20 days and observed a significant reduction in their anxiety and depression symptoms.

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