10 Things You Need to Know About Weight Loss

No matter what time of year it is, there’s always a reason to drop a few pounds.

Sometimes, we let ourselves go a little too far and need a big overhaul to the way we eat and live. Other times, we just want to fit into that pair of godforsaken jeans before next month.

We are constantly bombarded with advice about dieting and the latest slimming fads. But what works?

There are several things to know about weight loss– and our bodies in general– that are critical to understanding regardless of your weight loss goals. By understanding these things, your chances of reaching your goal weight go up and the headaches of wrestling with your body to get it to shed some pesky pounds go down.

In this article, holistic nutritionist Priyanshi Bhatnagar investigates the latest scientific breakthroughs in fat loss, uncovering ten of the simplest ways you can shed those pounds. From the slimming secrets of soup to our brain’s response after skipping meals, what he discovers may completely change the way you think about diets, health and losing weight.

Consistency is the key when it comes to weight loss.

1. Weight is more than Fat

Weight is too general of a thing to focus on if you’re serious about getting fitter because it involves several factors including the amount of muscle in your body and water weight.

Assuming you’re doing some sort of weight training, muscle is crucial. That’s because muscle is heavier than fat, so by losing fat and gaining an equivalent amount of muscle you’d be gaining weight. However, your body would look slimmer and leaner than ever.

2. Sleep can help you lose weight

Sleep is critical for weight loss. Why?

Sleep more weight less

Well, think of sleep as taking an ice bath if you were a professional athlete after a game. An ice bath helps heal the body after intense physical effort and sleep does the same for fat-burning after a long day and, especially, a good workout.

Sleep is a time for everything in the body to recharge and optimize itself, including when most of the fat and general calorie-burning processes take place, so by getting more sleep you weigh less.

3. Ditch the weighing scale

Don’t look at the scale every single day and don’t look at it just once in a single day. Preferably, you stay off the scale and go based on body fat percentage and how you feel.

Belly fat loss

That’s because our weight fluctuates throughout each day regularly whether we’re working to lose weight or not. Part of this is because of the water content in our body, part of it the inverse relationship between body fat loss and muscle gain, as well as other regular bodily fluctuations.

4. Weight loss supplements are a worst

Weight loss supplements often promise immediate results. However, they do nothing to change your diet or physical exercise habits, ability to resist temptation, and all the other habits that made your body the weight it is now. So, even if do manage to get results, you’ll eventually end up back where you started.

Here’s are some of the side effects of weight loss pills:

• Pulmonary hypertension (potentially fatal)

• Heart disease

• Increase blood pressure

• Increased heart rate


• Dizziness

• Restlessness

• Weak metabolism

To create a real, lasting change, you need to change your fitness and nutrition planning.

5.You can’t just keep cutting calories

Cutting calories

“I want results fast, so I’ll just cut calories drastically and get there quicker.”

After all, the math adds up.

Right? Right?….


Starving yourself with too few calories is a no-no, so don’t even think of trying to fast-track your diet by eating air. Unfortunately, it just doesn’t work that way.

By starving yourself, you can cause your body to turn catabolic, a state where your body essentially starts eating muscle instead of fat to maintain itself. That can then have all kinds of bad side effects on your body.

6. Apple cider vinegar is a weight loss drink

Apple cider vinegar is a wonder elixir purportedly with the ability to lower blood sugar, cholesterol and aid in weight loss among other things.


It’s positively disgusting, however, if you’re serious about shedding some pounds, try having a little of it each day. Most recommendations say two teaspoons a day in water or tea. And feel free to throw some honey in there to take some of the edges off.

7. Water Is Your Friend

In addition to alcohol, many of the other drinks we consume regularly have huge amounts of calories. This includes:

1. Soda

2. Packed Juice

3. Sugary Lattes / similar Starbucks-like drinks

The thing is, as opposed to the kinds of necessary calories we talked about earlier, like protein and good fats, these are empty calories that simply fill us up and make us gain weight. In other words, we don’t need ‘em.

Lemon water

Don’t be fooled by those “electrolyte replenishing” drinks.

Instead, drink lots of water, which doesn’t just help you cut the calories but helps your body’s various processes run smoothly, which can help assist in weight loss.

8.This Is A Lifelong Journey, Not A Short Term One

It helps you feel fuller for longer so you eat less, sleep better, feel better, detox your body naturally, and even impacts energy levels.

Most people who lose weight gain it all back.

Weight loss

The reason is simple: the most important thing of all to know is this: healthy living, whether it’s dropping a few pounds now, a lot of pounds over the next year, building muscle, or something else, needs to be made a lifestyle.

This is more mental than anything else, but it has a profound effect on your ability to remain consistent in your effort, the prime adversary in any endeavour, including losing weight. Being fit is a lifestyle overhaul.

9.Meal Skipping, Juice Fasts and Crash Diets Will Backfire. Always

When you lose weight fast or have a crash diet, you don’t learn to eat healthier, adjust your portion sizes, or deal with whatever is triggering your overeating in the first place, so the pounds quickly return. The physical damage goes deeper. The worse the quality of a diet or the more restrictive it is, the more you end up burning precious muscle to supply energy.

You’re losing muscle instead of fat, so the weight loss is just an illusion of success.

It’s important to keep in mind that there are zero quick fixes to real, significant weight loss. Don’t pay any mind to any celebrity fad diet, they’re just playing to the impatient masses. You need to be willing to exercise more than just your body to lose weight. You need to exercise your patience.

10.How You Eat Is As Important As What You Eat

For your brain to register that you’re full, you need to focus on what you’re eating. “Physical satiety is closely tied to psychological satisfaction“.

Mindful Eating

People tell me all the time how difficult it is for them to lose weight because they love to eat, yet they never concentrate on their food—they eat while watching TV, reading, driving, and working. According to research, eating when you’re distracted results in consuming a significant number of extra calories a day.

It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.

Everyone’s body is different

This is easily one of the most important points to keep in mind.

At one point or another, we all hear that XYZ celebrity, friend, or family member did some specific diet that worked wonders for them.

The thing is, everyone’s body is different and there’s more of a likelihood that the same method won’t work for you, so pay attention to your own body, and find what works for you.

Why you should start soaking, sprouting fermenting foods for optimal digestion

Nuts, seeds, grains and legumes are excellent sources of protein, healthy fat, fibre and minerals.

If you are following a more natural whole-food diet, this can lead to us eating a higher load of certain chemicals which can cause gastric, discomfort as well as inhibiting the absorption of important nutrients. They fall into the following:


Phytate is the salt of phytic acid and is a storage form of phosphorus in grains, legumes and nuts/seeds. It reduces the absorption of minerals such as iron, zinc, magnesium and calcium to name a few.


Polyphenols are not denatured by heat. Tannins, an antioxidant polyphenol can inhibit the digestibility of protein, minerals and starch. They bind and disable digestive enzymes in the GI tract. The most notable concern is with the minerals iron, copper, and zinc – not calcium or manganese. Vitamin B1 can also be inactivated.


Oxalic acid is present in various plant foods, depending on the area grown. It decreases calcium absorption. You’ve likely heard that calcium from spinach is poorly absorbed – this is because of the oxalic acids in spinach.

Enzyme inhibitors

Trypsin inhibitors and Protease Inhibitors are one of the most common types.

Consuming enzyme inhibitors can cause GI distress that allows our bodies to break down the protein, creating a long-term protein deficiency. Raw nuts and soy are known to contain these compounds.


Lectins are found in all plants especially seeds, legumes and grains, in high amounts they can cause harm to the digestive tract lining and interfere with the absorption of other nutrients.

9 Warning Signs You Have Poor Gut Health

Gut heath

How do we reduce the harmful chemicals and release the nutrients?

It’s simple really, soaking and sprouting foods alters the chemical load by reducing the phytic acid. Phytate binds to the available minerals in our gastrointestinal tract, stopping their absorption and can lead to deficiency. It also releases good minerals, enzymes and vitamins making them bioavailable to us.

What does soaking do?

Soaking removes the phytic acid and reduces tannins, so the nuts, seeds, grains and legumes can be absorbed correctly for proper digestion. This process improves their nutrition and bioavailability.

How do you soak ?


A general rule is the bigger and denser the food, the longer it will need to soak.

Cover the seeds, nuts grains, beans or legumes with double the amount of water and leave to soak. The longer it needs to be soaked and the more you need to change the water rinsing off the food at the same time. Always discard the soaking water.

After soaking how do we use them?

Once soaked you can use the beans, lentils, nuts or seeds in your kinds of milk, vegetable curries recipes or dehydrate them to make flours or use in recipes like granolas or chocolate. You can also do the next stage which is sprouting.

What does sprouting do?

It unlocks the nutrients and can lower the anti-nutrients making the foods easier to digest as well.

How do you sprout?


It’s not a complicated thing to do. Sprouting takes this one step further. After soaking drain the water, rinse, refill with fresh water and drain them by positioning the jars on the side at an angle for several hours. This allows the jar to completely drain.

Placing the jars on a sunny windowsill will help with the sprouting process. Several rinsing and re-soaking periods allows for them to eventually germinate and sprout

What does Fermenting do?

It is a method in which the seeds naturally become fermented by combining them with wild yeast and an acidic liquid. It creates probiotics. This increases healthy bacteria, helpful enzymes, minerals and vitamins.

Once sprouting is completed, seeds can benefit even more by being fermented. Fermentation, Uncovered

Soaked grain recipes

If you’re looking for soaked grain recipes, check out the recipes below:

Overnight Oatmeal is super simple to make and cooks up in about five minutes in the morning.

Savoury chilla is a fantastic, nutrient-dense breakfast for little ones.

Vegetable Upma is another easy morning porridge made with jowar and spices.

Amaranth parfait
Further reads

7 Natural Drinks To Improve Gut Health

Eating Fibre for a Longer Life & Happier Gut

Mother’s Day special: Diet Tips for all Moms to Remain Healthy & Fit

Celebrate Mother’s Day the Healthy Way
Honour Mom Without Sabotaging Her Diet

Mother’s day is to celebrate honour for the Motherhood, Maternal bond and influence of a mother in family and society. While the dates vary every year, it is largely celebrated on the second Sunday of May every year. This year, it will be celebrated on May 10.


Mother is the first family physician for all of us, where she understands our all needs and keeps us healthy.

She is all around us and sometimes she forgets to eat her food. That may cause nutritional deficiency to her and she may get weakness or fall to illness, by understanding the nutritional need of your mother.

Your contribution towards health would be the most valuable and lovely gift to A Mother. So, on this Mother’s Day, we share some healthy nutrition tips for busy moms.

Also read: Top 5 Essential Nutrients For Every Woman

Women Nutrition

Balancing her diet with nutrients is the key

It is important to maintain a healthful, balanced diet to achieve the recommended amounts of the important nutrients.

1. Protein-rich food: Eggs, Chicken, Salmon, Greek Yoghurt, Lentils, Legumes, low-fat dairy.

Also read: 6 Excellent Plant Protein Foods

2. Calcium-rich foods: Dairy products, dark green leafy vegetables, nuts, grains, beans.

Also read: 6 Healthiest Cheeses

3. Vitamin D-rich foods: Eggs and salmon

Mothers nutrition

4. Magnesium-rich foods: Dark leafy greens, nuts, seeds, fish, beans and legumes, whole grains, avocados, and low-fat dairy.

Also read: Health Benefits of Avocado

5. Riboflavin-rich foods: Fortified cereals, almonds, organ meats, whole grains, wheat germ, mushrooms, soybeans, dairy products, eggs, and dark green vegetables.

Also read: Confused about eating soy?

6. Thiamine-rich foods: Fortified cereals, legumes, nuts, and red meat.

7. Vitamin B6-rich foods: Meat, poultry, fatty fish, whole grains, fortified cereals, soybeans, avocados, baked potato with skin, bananas, and peanuts.

Also read: The best way to eat a banana

8. Good quality fats: Avocados, Nuts, seeds ( flax seeds, hemp, melon, pumpkin seeds ), Salmon, olive oil.

Also read: 13 types of oil you need to know

9. Stay hydrated: Drink plenty of water throughout the day to avoid your body getting dehydrated.

Also read: Best Way to Drink Water for Weight Loss

It is of paramount importance to eat clean and green and to say no to junk food and not to be fooled by advertisements. Each woman has the power within herself to build her health and to learn to use food as the means to give herself and her family a boost of health.

Also read: Covid-19 Diet

Look for recipes that are both healthy and easy for you (kids) to prepare. Check out our healthy Mother’s Day recipes :



Instant Savory Chilla + Greek yogurt dip


Banana Oat Blender Pancakes + Immune-Boosting Juice


Detox water Homemade Detox Water


Millet upmaGluten-Free Jowar Upma


Bowl of Curd Rice


Healthy toast ideas

A Healthy Topping Toast


Science-backed Fruity Smoothie


Healthy veg soup

Dairy-free Pumpkin soup


Healthy Beetroot, Carrot Tomato Soup


Homemade Mango ice cream

Mango Lassi Cream


Broken Sorghum Kheer

 Here are few things that you can do for your Mom:

● Ask her to eat with you.

● Feed her with love from your plate (that will improve the mother-child bonding as well)

● If you are getting late to home, tell the women in your life to eat early.

● If you are good at cooking, cook something delicious and nutritious for her. (that gives her a feeling of comfort and rest for a while)

Let’s celebrate this Mother Day with new inspiration and a Salute to all the mothers for their Motherhood.

From all of us at Nutrition Link Services, we wish Happy Mother’s Day to all the mothers out there!

Related: Complete Natural Guide To PCOD

6 Natural Remedies To Treat & Prevent Bloating

Bloating is referred to the feeling of fullness you feel in your belly.

It is one of the most common indigestion problems that people face. Not chewing food properly, eating too quickly and overeating are some of the most common causes of bloating.

What Causes Gas To Build Up

Gas pain, bloating, and flatus frequency can be exacerbated by anything that causes diarrhoea or constipation. Gas can also be caused by:

• Overeating (Eating too much, eating too fast)

• Swallowing air while you eat or drink

• Smoking cigarettes

• Eating spicy and oily foods

• Excessive alcohol intake

• Caffeine

• Stress, fatigue and anxiety

Also read: Natural Constipation Cure

1.Chew On Fennel Seeds Or Drink Fennel Tea

Herbal tea

Fennel seeds, scientifically known as Foeniculum vulgare, are quite popular for their digestive properties. They contain compounds called estragole, fenchone, and anethole that exhibit antispasmodic properties, which can help relieve stomach gas and bloat.

Eat a pinch of fennel seeds at the end of a meal to benefit from its gas-reducing oils, This can be particularly helpful if you’ve eaten your fair share of cruciferous vegetables, such as broccoli, and you can already feel the belly-bloating a little bit, (something which is completely natural, by the way). It’s also a nice way to wrap up a big plate of carbs.

For those of you who don’t want to munch on fennel seeds like a chipmunk (though they are kind of delicious), you’ve got options.

You Will Need

• 1/2 to 1 teaspoon of crushed fennel seeds

• 1 cup of water

• Honey (optional)

What You Have To Do

1. Add the crushed fennel seeds to a cup of steaming water.

2. Let it steep for 5 to 10 minutes.

3. Strain and add honey for flavour.

4. Consume this tea daily.

5. Alternatively, you can also chew about half a teaspoon of fennel seeds daily.

2.Sip On Water With Freshly-Squeezed Lemon Juice

Brain boosting drink

Lemons are natural diuretics that exhibit mild laxative properties when mixed with warm water. This can be helpful in the treatment of salt-induced bloating as they reduce the amount of salt inside your body.

The citric acid that gives lemons their puckery taste can help break up or prevent kidney stones, which is one abdominal ailment they can help with. Lemons also are a source of soluble fiber, but to get this benefit.

You Will Need

• 1 teaspoon of lemon juice

• 1 glass of warm water

What You Have To Do

1. Add one teaspoon of lemon juice to a glass of warm water.

2. Consume this solution daily to get relief from stomach bloating.

3. You can also add honey for flavour.

3.Eat Ginger Or Drink Ginger Tea

Healthy spices

Ginger has been used for centuries to cure all kinds of basic ailments. Ginger possesses carminative properties that can help to expel gas and relieve cramps and indigestion. This shows the efficiency of ginger in treating stomach bloating along with its symptoms.

There are a few different ways to effectively get ginger in your system, but unfortunately, those sugary ginger chews aren’t one of them.

Instead, You Will Need

• 1 inch of ginger

• 1 cup of water

• Honey (optional)

What You Have To Do

1. Add ginger to a cup of water in a saucepan.

2. Bring the water to a boil and simmer for 3 to 5 minutes.

3. Strain and consume this daily.

4. You can also add honey to this for flavour.

4.Peppermint Tea

Peppermint tea

Peppermint tea is considered a great remedy to treat a bloated stomach. This herb aids digestion as its ingredients like menthol and menthone have digestive and antispasmodic properties. Peppermint also helps in stimulating the secretion of gastric juice, which in turn, expels gas.

You Will Need

• 1 teaspoon of dry peppermint leaves OR a handful of fresh peppermint leaves

• 1 cup of water

• Honey (optional)

What You Have To Do

1. Add the peppermint leaves to a cup of hot water and bring it to a boil in a saucepan.

2. Simmer for 5 minutes and strain.

3. Add honey for flavour and consume the peppermint tea before it turns cold.

5.Snack On A Banana

Banana for weightloss

Bananas are rich in fiber and also contain high levels of potassium. This makes them a great remedy for salt-induced stomach bloating as the high potassium content in them will regulate the sodium levels in your body.

Ripe bananas are known to aid with digestion and bowel movements, and the potassium found in this fruit manages the fluid levels in your body that are causing the bloating.

You Will Need

1-2 bananas

What You Have To Do

Include one or two bananas in your daily diet.

Also read: How To Eat A Banana For Weight Loss


Yogurt dip

Yoghurt is a natural probiotic that increases the levels of healthy bacteria in your body. These bacteria can accelerate your digestion, which can also help in reducing abdominal bloating.

Yoghurt has always been considered a cooling food for hyperacidity. It contains natural probiotics which replace the bad bacteria in the bowel and improve digestion. Similarly, the calcium and other components that are present in yoghurt can bind to the acid in the stomach and relieve hyperacidity and stomach bloating. If you wish to take charge of your stomach bloating issues, make sure you have a cup full of yoghurt after your lunch and dinner.

Also read: Top 7 Unique Fermented Indian Superfoods

Probiotics are also present in kombucha and sauerkraut. These foods are readily available in our country and are popular in the Western world.

You Will Need

1 cup of plain yoghurt

What You Have To Do

Consume one cup of plain yoghurt.

Also read: 10 Creative Yogurt Based Healthy Snacks

All the remedies listed in this article can be used to cure stomach bloating. You can try these remedies either individually or in combination for faster recovery. Additionally, taking a few precautions can help you avoid the recurrence of this condition.

Top 5 Essential Nutrients That Should Be A Part Of Every Woman’s Diet and their Natural Sources

International Women’s Day (IWD) is celebrated globally on 8 March every year. It is 2021 and now is the time for women who all around the globe deserve a complete nutritional fulfilment of their physical and mental health.

Individual nutritional needs vary according to age and overall health status. Some requirements are specific to women, and they can also change during the lifespan.

Vitamins for different needs

Women’s activity levels and overall health status can affect their dietary needs:

• Very active women

• Women with heavy periods

• Pregnancy and breastfeeding

• A vegan or vegetarian diet

Here are five nutrients that may help protect women from heart disease, as well as lower the risk of other chronic conditions such as osteoporosis, diabetes, breast cancer and high blood pressure, as she ages.

9 Foods and Drinks to Avoid If You Have High Blood Pressure 

15 Top Diabetes Diet Myths Busted

1.NUTRIENT: VITAMIN D (Down to the Bone)

Vitamin D is a fat-soluble vitamin that can be made in our bodies when exposed to sunlight. It’s also found in vitamin D-fortified foods such as milk.

Oat milk

Here is an easy recipe for oats milk

Why is vitamin D important?

It helps our bodies absorb calcium from our diet and supplements we may take. Vitamin D also plays a role in the development and maintenance of healthy bones. It also plays a crucial role in the body’s immunity, bone health, as it helps to absorb calcium for bone strength — cancer prevention, blood sugar regulation and decreasing insulin sensitivity.

Women who don’t get enough Vitamin D could develop brittle bones, or even worse, osteoporosis, as the nutrient helps the body absorb calcium, which helps keep ageing bones strong.

Sources: Women can boost their Vitamin D intake by increasing their dairy products such as milk, yoghurt, cottage cheese, and hard cheese.

2.NUTRIENT: VITAMIN Bs (The Energizers)

The B vitamins include thiamin (B1), riboflavin(B2), niacin(B3), pantothenic acid (B5), pyridoxine (B6), cobalamin (B12) and biotin. These are water-soluble essential nutrients found in many foods, including whole grains, fruits and vegetables.

Why are B vitamins important?

An active woman can burn more than 2,000 calories a day. And B vitamins are essential for producing the energy necessary to meet the demands of everyday life, whether you’re going to the gym, doing laundry, showering or giving a presentation at work.

Vitamin B

Vitamins B6 and B12 reduce a woman’s risk of heart disease by helping to keep homocysteine levels low. High levels of the naturally occurring amino acid raise the risk of heart attacks, stroke and blood clots.

Biotin has long been recognized for its vital role in healthy hair.

9 Superfoods For Thick And Glossy Hair

Folic acid, or folate, is a B-complex vitamin also known as vitamin B9, which is essential during the reproductive years and for expectant mothers. It reduces the risk of fetal complications, especially those involving the spine and brain, helps create red blood cells, and aids protein digestion.

Sources: Women can boost their Vitamin B intake by increasing their intake of leafy green vegetables, citrus, berries, nuts, beans and olive oil. Vitamin B12 is found exclusively in fish, meat, poultry, eggs, milk and foods that are fortified with B vitamins.

3.NUTRIENT: CALCIUM (The Bone Builder)

Calcium is an essential mineral and almost all your body’s calcium is found in your bones and teeth. Typically, a little more than 1% of a women’s body weight is calcium, which certainly helps us understand why we consider it so important.


Why is calcium important?

Since women are four times more susceptible to osteoporosis than men, getting enough is essential for lifelong bone health. The remaining 1% is critical because calcium plays a role in heart and muscle action, blood clotting and normal cell function.

Calcium helps the body make new bone cells, and as women approach menopause, the ability to make new bone cells decreases.

Sources: Drinking milk does not provide enough calcium to make up the difference. Besides dairy products, calcium can also be found in tofu, cereals, soy and rice beverages, green, leafy vegetables such as kale, broccoli and Chinese cabbage, and fish with soft bones such as sardines and salmon as well as fortified foods.

This is the Best Way to Cook Broccoli


These highly specialized fats can’t be made in our body. Omega-3 fatty acids are a form of polyunsaturated fat. Eating a higher amount of fish and Omega-3 fatty acids are linked with a lower risk of heart disease among women.

Fish oil

Why is Omega 3’s important?

Omega 3’s are anti-inflammatory, important for heart and blood vessel health and for reducing circulating triglycerides to lower heart disease risk and help with chronic pain and brain health. They also promote beautiful skin and aid in hormone balance for both men and women. These special fats also support healthy joints and optimize brain operations.

The Ultimate Guide for Treating Chronic Inflammation

Fish, such as mackerel, lake trout, herring, sardines, albacore tuna and salmon, are a rich source of omega-3s, namely EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). This healthy fat may also help slow down the growth of plaque build-up in the arteries and lowers blood pressure.

Foods that fight inflammation 

Sources: Fish oil supplements. Fatty fish like salmon, tilapia or codfish -at least twice a week and Olive oil, which contains monounsaturated fatty acids

5.NUTRIENT: ZINC (Immunity Booster)

Zinc is an essential mineral that women require daily to stay healthy. Most women shy away from zinc-rich foods. This is a problem because zinc plays a role in mood, bone health, immunity, and more.


Why is Zinc important?

Although zinc is needed in small amounts, a zinc deficiency can cause some serious and unpleasant side effects – like hair loss, problems with your sense of taste and smell or poor wound healing. Good sources of zinc include red meat, chicken, seafood, dairy products, legumes and nuts. According to the Office of Dietary Supplements, women need 8 milligrams of zinc each day; 11 milligrams if they are pregnant and 12 milligrams of zinc daily if they are breastfeeding.

How taking a Zinc Supplement helps your body

We firmly believe in a holistic approach to women’s health, which is why we work with you to take care of any medical issues to improve your health and wellbeing.

We build close relationships with our clients, allowing you to be comfortable with our online consultation, to know you are your medical history better. Make your health a priority. To talk to our expert nutritionist, book an appointment with detoxpri today.

Also read: Foods that fight inflammation 

9 Foods and Drinks to Avoid If You Have High Blood Pressure (Plus Healthy Tips too)

Beating high blood pressure with food !

High blood pressure (hypertension) is one of the first signs of heart disease. Left untreated, hypertension can damage your arteries and lead to serious complications like a heart attack.

If your blood pressure remains high over a sustained period, your doctor might prescribe medication to lower it. But even if you take blood pressure medication, you also should work on reducing hypertension by avoiding specific types of foods.

These are the foods to avoid with high blood pressure to keep your heart healthy and lower your risk of heart attack or stroke.

1. Table salt

Salt is one of the most problematic ingredients for people with high blood pressure, and it’s important to make sure you don’t eat too much of it. This may seem easy enough, but salt is quite hard to avoid.

Salt guide

Salt tops the list of foods to avoid with hypertension.

Sodium increases the amount of fluid in your blood, which raises your blood pressure. You should not add any type of salt to your food if you have high blood pressure. No added salt can be considered healthy for a person with high blood pressure.

Tip: Instead, try seasoning your food with flavorful, salt-free herbs and spices. Food may taste bland when you first put down the salt shaker, but your palate will adapt quickly.

Also read: Different types of salt and their uses

2. Salty Snacks

High on the list of high blood pressure foods to avoid lies the salty snacks group. Not only does the high sodium level of these snacks increase hypertension, but their fattiness contributes to weight gain and poor heart health.


Tip: When you must appease that craving for a crisp, salty snack, try eating small portions of low-sodium varieties instead. You also can substitute small servings of unsalted or lightly salted nuts, which provide more nutrition than chips.

Also read: 11 Instant Savory Crepe recipes to kickstart your day the Healthy Way

3. Cured meats

While cured meats can be really tasty, it’s best to avoid them.

Processed meats not only contain excessive amounts of sodium, but they’re usually very fatty and contribute to poor overall health. Before you buy any type of prepared meat—whether Ham, bacon and deli meats are often prepared by soaking them in a brine bath made with saltwater and spices.

Watch out when you go out to eat, and especially when you’re making a sandwich. Sandwiches are high in salt because bread, cheese, condiments, and deli meat all have salt. It is quite easy for one sub or sandwich to have over 2,000 mg of salt.

Processed food

Also read: The healthiest type of bread to pick

Tip: Read the label on packaged lunch meats to view the sodium information. Also, look up the nutrition information for the brand of deli meat your local counter slices so you can make appropriate choices before you build that next sandwich.

4. Canned foods

Many canned vegetables, soups, and other food products are prepared with lots of salt for taste and to preserve the food. Frozen is ok too, but watch for added salt and butter and pick the plain vegetable packs. If you don’t have access to fresh vegetables (or you don’t have time to prepare them), you may reach for the frozen versions instead.


Tip: If you do need to use canned vegetables, you can buy the “no salt added” kind or rinse the vegetables before eating to get rid of the extra salt. Similarly, canned tuna is also often high in salt, so I advise giving that a rinse as well.

5. Sugar

Anyone with hypertension would do well to monitor their sugar intake. Studies of people with diabetes show some correlation between excessive sugar consumption and increased blood pressure. Even if you don’t have diabetes, avoiding added sugar in your diet is a smart decision. To start, avoid soft drinks and canned fruit in syrup.

Tip: Read labels to learn the total sugars contained in a packaged product. Aim to keep your sugar consumption at a minimum, and you may see your blood pressure numbers fall.

Sugar cravings

Also, read 15 Top Diabetes Diet Myths 

6. Alcohol

Avoid the consumption of alcohol while following a strict high blood pressure diet.

Currently, the American Heart Association recommends people with hypertension avoid excessive alcohol consumption—and that includes red wine.

If you drink alcohol, limit yourself to two drinks per day or fewer. Remember that alcohol of any kind also might interact with heart medications you take, so talk with your doctor or pharmacist before you hoist that next pint of beer.


Tip: In unavoidable social situations, hold on to your glass and just do not sip it. Make that one glass last for the entire meal and your head will thank you for the next day.

Also, read 9 Natural Hangover Remedies (Backed by Science)

7. Caffeine and Energy Drinks

Caffeine from any source causes the blood vessels to constrict, which can raise blood pressure. Coffee, energy drinks, sodas, teas—the list of caffeine-containing beverages is long. Before you consume any beverages that aren’t 100% water, read the label to review the caffeine information. Even sugar-free sodas can still contain caffeine, so choose carefully. Energy drinks without caffeine may not be a good choice, either, since some of them are loaded with sugar.

Coffee alternatives

Tip: To improve your energy levels, try exercising regularly instead. It’s better for your overall heart health too.

Also read: Brain-Boosting Beverages Other than Coffee

8. Sauces and condiments

When I tell people to avoid table salt, they often reach for condiments instead—like ketchup, steak sauce, soy sauce, barbeque sauce, or salad dressings. But, if you look at their ingredients, you’ll quickly notice that they have a lot of salt in them, too! Even red and white sauces in Italian dishes have lots of salt, and so does gravy. I call this “hidden salt.”

9. High-fat foods & Processed foods

While high-fat foods may not directly raise your blood pressure, they can pose other problems, like raising your risk for high cholesterol and type 2 diabetes. The mixture of hypertension, diabetes, and high cholesterol can dramatically increase your risk of heart problems.

Similarly, processed foods carry lots of salt. This includes some frozen products, like frozen dinners and pizzas. My best advice here is to avoid these foods in favour of freshly prepared dishes.


Tip: If you have no other choice, look for low-salt or low-sodium versions. Some brands make healthier products for people with hypertension and heart disease. Those products will have the AHA logo printed on them and will have little to no salt added.

Herbs & Spices Suggested dishes to use

Basil Soups, salads, vegetables, fish, and meats

Cinnamon Salads, vegetables, breads, and snacks

Chili powder Soups, salads, vegetables, and fish

Cloves Soups, salads, and vegetables

Dill weed and dill seed Soups, salads, vegetables, and fish

Ginger Soups, salads, and vegetables, and meats

Marjoram Soups, salads, vegetables, beef, fish & chicken

Nutmeg Vegetables, meats, and snacks

Oregano Soups, salads, vegetables, meats, and snacks

Parsley Salads, vegetables, fish, and meats

Rosemary Salads, vegetables, fish, and meats

Sage Salads, vegetables, fish, and meats & chicken

Thyme Salads, vegetables, fish, and chicken

Get Support

If this is a challenge for you, talk to your healthcare provider about referring you to a nutritionist who can help you explore healthy options and cooking tips.

By Priyanshi Bhatnagar

Related: This Is Why You Crave Sugar Immediately After Your Meal + Handy Tips To Stop