How to control high blood pressure in summer

Published on: 22 March 2021, 17:21 pm IST

Table of Contents Show

Post navigation
Does summer increase blood pressure?
How do you keep your blood pressure down in the summer?
What is normal blood pressure in summer?
What brings down high blood pressure quick?

High blood pressure is one of the most common lifestyle diseases that affect millions of people across the world. By now, most of you probably already know that it can be dangerous in various ways, especially to your heart.

The most effective way of managing the condition of high BP is eating right. When it comes to the summer seasons, your choices are plenty! There are so many summer fruits that are extremely nutritious and also help in managing your blood pressure level.

Here are five summer fruits that make for the best blood pressure reducing foods that you need to add to your grocery list:

1. Watermelon

This low calories fruit is sweet and refreshing. Add it to your fruit salad, or your juice, it is perfect in every form. It is not only a delicious fruit but also loaded with vitamins C and A, potassium, amino acids, lycopene, sodium, and antioxidants which help the body fight against high blood pressure.

2. Kiwi

This fruit has powerful antioxidants and minerals which can lower your high blood pressure level. What’s more, it contains fibre, vitamin C, and folate that also help to improve digestion, boost immunity and improve skin health. The best thing about kiwi is that you can consume it daily because it has significant nutrients which can also prevent heart diseases caused by blood pressure like stroke, heart attack, etc.

3. Mango

We love mango because it is delicious! But, mango is a great fruit for high blood pressure too. It is because mango is a great source of fibre and beta carotene, both effective in lowering blood pressure.

The ‘king of fruits’ can also be the king of your summer diet. Image courtesy: Shutterstock

4. Banana

According to the FDA, a diet rich in potassium and low in sodium prevents high blood pressure, heart diseases, and stroke. Banana is a fruit that also promotes digestion, helps people feel full for longer, and fight against hypertension. What’s more, it is a rich source of vitamin C and fibre which makes it a perfect summer fruit to control your BP condition.

5. Strawberry

There are many reasons to love strawberries. This refreshing fruit goes well with things like cake, ice-cream, and chocolates. It contains anthocyanins (anti-oxidant compound), vitamin C, potassium, and omega-3 fatty acids which can help reduce high blood pressure.

So don’t forget to add these blood pressure reducing foods to your diet.

With the summer season in full swing and high temperatures raging throughout the day, it is imperative to maintain a healthy lifestyle now more than ever. With the #HealthySummerWithActivLiving campaign, let your mental and physical well-being take precedence over heat-induced lifestyle conditions.

The heat of an Indian summer can make anyone uncomfortable, but when you have a chronic condition, the rising temperatures can affect you in unexpected ways. When you are undergoing hypertension treatment for example, the heat combined with your medication could actually cause a sudden drop in your blood pressure. This could lead to other problems which is why you need to take extra care of yourself this summer if you have hypertension. It’s time for Activ Living in Summer. Beat the heat with #ABHIKaro – Stay Active even if it’s summer.

What You Should Know:

Monitoring Your Blood Pressure Treatment at Home
Balancing Your Electrolytes and Blood Pressure
How to Exercise Safely
Why You Need to De-Stress

Monitoring Your Blood Pressure Treatment at Home

For anyone who takes medication for hypertension regularly, summer is the time when you have to be a bit more vigilant. During the cold months the blood vessels constrict causing your blood pressure to increase. In India, summer comes practically overnight and it suddenly becomes very hot. It is possible that your blood vessels start to dilate and you pressure returns to normal on its own. But if you are taking medication to lower blood pressure, this could cause it to drop too low.

When your blood pressure drops too low you could start experiencing dizziness and even have a blackout. To prevent this from happening, it is important to monitor your blood pressure when the weather starts to change. If you find that your pressure is dropping, you might need to adjust the dosage of your medication or consult your doctor for the same. Make sure not to suddenly stop your medication on your own.

Balancing Your Electrolytes and Blood Pressure

Another effect of the summer heat is dehydration. It is not enough to just drink water to prevent dehydration but to also replenish your electrolytes. This could be a cause of concern for hypertension patients who are worried about increasing their salt intake.

Patients undergoing high blood pressure treatment can maintain healthy electrolyte levels by increasing their intake of minerals like calcium, magnesium and potassium. These can be obtained by including foods like milk, cheese, bananas, green leafy vegetables, oranges, sweet potatoes, nuts, and seeds in your diet. Also, make sure to drink plenty of water.

How to Exercise Safely?

Here are some tips for Activ Living in Summer safely when you have high blood pressure:

Make sure to exercise indoors.
Exercise very early in the morning or after sunset when the weather is naturally cooler.
Drink sufficient water all through your workout.
Eat fruits like bananas, apples, oranges, watermelon and kiwi fruit after your workout.
Make sure to wear light breathable exercise clothes so that your body does not overheat.
Monitor your blood pressure after your workout and take steps to keep it within the normal range.

Stop exercising if you feel light-headed, breathless, or extremely tired. Adjust your workout routine so that it makes you feel good and more energetic. Stay Active even if it’s Summer #ABHIKaro.

Why You Need to De-Stress

Trying to maintain a healthy diet, staying hydrated, and getting enough exercise can be stressful when you have high blood pressure. Unfortunately, stress can cause your blood pressure to rise quickly. It is important to do things that you enjoy to help you to de-stress. You also need to know that it’s okay if you don’t manage to get everything done all the time. Do what you can to stay healthy and you will be okay.

Check out the Nutrition section of the Activ living Blog for some great recipes you can try and also get Fitness and Lifestyle tips while you are there.

Does summer increase blood pressure?

Blood pressure generally is higher in the winter and lower in the summer. That's because low temperatures cause blood vessels to temporarily narrow. This increases blood pressure because more pressure is needed to force blood through narrowed veins and arteries.

How do you keep your blood pressure down in the summer?

Herbs and spices are great for managing hypertension. This includes Hibiscus tea, Cinnamon teas, Chamomile teas, Mint juices, Amla juices, Orange juice, lime juice etc are very good during this season to reduce blood pressure.