Sadhguru recommends 4 common foods to reduce high blood pressure and hypertension

The city life presents both advantages and disadvantages. While everything is available at a single click, no physical movements and stress bring in several health issues. And one of the most common ones is high blood pressure. It is also a result of erratic food habits and reliance on packaged foods, which are loaded with preservatives. What's the solution? Well, as per Sadhguru, the solution is right there in your kitchen; all you need to do is make a move and say yes to healthy living. In a YouTube video of the Isha Foundation, he explained about four common foods that can help reduce high blood pressure and hypertension. Take a look.

According to Sadhguru, black pepper is very highly pranic and if you consume it regularly, it can help clean the arteries. He warns that spices must be used in small quantities and under proven supervision of an expert. When spices are used in large quantities, they lower the hemoglobin content in the blood. According to a study, essential oils of black pepper seeds are known to have antioxidant properties and have inhibitory effects on angiotensin-converting enzyme (ACE), a key enzyme linked to hypertension. The essential oil exhibits strong antioxidant activity and concentration-dependent inhibition of ACE enzyme activity in vitro, which supports a potential mechanism by which black pepper may help manage and prevent hypertension. Also, the compound piperine in black pepper helps increase metabolism, which can support weight management and fat breakdown. Piperine also has antioxidant and anti-inflammatory properties, which help reduce oxidative stress, a factor linked to hypertension. It supports digestion by stimulating stomach acid, helps reduce bloating, and may improve metabolism and fat breakdown, aiding in weight management.

How to consume: One can crush pepper and add them to chai, salads or curries. For better results, mix pepper with turmeric and add to milk or curries.

As per Sadhguru, if you bring 30% fruits in your diet, the chances of lowering the heart or cardiac ailments is high. According to a meta-analysis of multiple cohorts, consuming up to about 530–600 grams of fruit daily (around 3 to 5 servings) reduces hypertension risk by about 6%, with a dose-response effect up to that level of intake. Increasing fruit consumption over time also lowers blood pressure.
How to consume: The best way to consume fruits is to have them raw. It is important to cut them fresh and consume immediately in the form of salad or one can also top them on desserts like chocolate pudding or custard and enjoy.

These seeds are fantastic blood cleansers, informs Sadhguru. They are a good source of protein, vitamins, minerals and are very good for lactating mothers, great for hair, and nail growth. They also help reduce blood pressure and bring down blood sugar levels. He suggests consuming sprouted fenugreek seeds along with sprouted green gram or moong, as it is good for cognitive health. It is said that fenugreek's blood pressure benefits are likely linked to its overall positive effects on metabolic health, including its known properties for reducing blood glucose and LDL cholesterol, which can indirectly support cardiovascular health. They are a good source of iron and magnesium, helping in red blood cell production and improving stamina — especially beneficial for women with low iron levels.
How to consume: Soak them overnight in a cup of water and chew them after drinking the water. One can also sprout them and add to salads or soups.

This is Karruppu Kavuni or black kavuni paddy or rice, it is a unique form of rice, super nutritious and at one time it was said only the kings should eat this, informs Sadhguru. It is a good source of protein, fiber, and iron. As per studies, that it contains around 23 antioxidants and has the highest antioxidant activity. It is said to help protect against heart diseases. It has also been found to have potent anti-inflammatory, anti-cancer effects among the human system. Sadhguru says that it has also been found that this rice can reduce the number of human breast cancers. The high fiber content prevents plaque buildup and supports healthy circulation. Also, the antioxidants and phytonutrients in black rice help cleanse the liver and flush out toxins naturally.
How to consume: One can make steamed rice and enjoy it with dal and sabzi for a wholesome, earthy meal. It can also be turned into a sweet dish like kheer or pudding. Some even mix it with coconut milk, jaggery, or dry fruits for added richness and nutrition. Its chewy texture and deep, nutty flavour make it versatile in both traditional and modern recipes, whether as a comforting porridge, festive dessert, or even a nourishing breakfast bowl that keeps you full and energized for hours. Rich in fibre, minerals, and natural antioxidants, it supports digestion, sustains energy levels, and complements a balanced, healthy lifestyle rooted in mindful, home-style eating.

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Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.