High blood pressure to diabetes: Best foods for common health issues, according to a top US doctor |
We all know that food has a huge impact on health. What we eat has profound effects on our bodies, minds, and overall well-being. But have you ever heard of food being medicine?According to Dr. Saurabh Sethi, a California-based gastroenterologist trained at Harvard and Stanford, the right foods not only nourish us but also heal. “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 said in a video shared on Instagram.The doctor has revealed foods that can improve 6 common health conditions. “These aren’t trendy ‘superfoods.’ They’re supported by research and can make a real difference when used consistently,” he said. Beets for blood pressure
Millions of people across the globe have high blood pressure, or hypertension. This condition is one of the leading causes of chronic illnesses, including heart disease, stroke, and kidney failure, worldwide. It is essential to manage hypertension effectively. Dr. Sethi says beetroot is good for managing high blood pressure. Rich in nitrates, beets help dilate blood vessels, improve blood flow, and reduce blood pressure. A 2017 meta-analysis has shown that beetroot juice can lower systolic blood pressure by 4-5 mmHg. Oats for diabetes
(Pic courtesy: iStock)
Dr. Sethi recommends oats to manage diabetes. Oats are rich in soluble fiber, particularly beta-glucan, which slows down glucose absorption and helps stabilize blood sugar levels. A 2022 study found that regular oat consumption improved insulin sensitivity in type 2 diabetes patients. Foods to treat anxiety and depression
The gastroenterologist also spoke about foods that can improve mental health. To ease anxiety, he recommends sipping chamomile tea. This tea is known for its calming properties. Chamomile contains apigenin, a compound that promotes relaxation by binding to brain receptors. A 2024 study has confirmed that regular consumption of chamomile tea can improve anxiety symptoms. Blueberries are Dr. Sethi’s go-to option for combating depression. This fruit is packed with antioxidants like flavonoids, which help reduce oxidative stress and inflammation linked to mood disorders. A 2024 study found that supplementation with blueberry juice for 20 days significantly reduced depression and anxiety symptoms in healthy adults.Red meat for iron deficiency anemia
Dr. Sethi has recommended red meat to reverse iron deficiency anemia. Red meat is the best source of heme iron, which the body absorbs efficiently. A 3-ounce serving of red meat provides about 2.7 mg of iron, which almost completes the required daily value. He suggests eating lentils for people on a plant-based diet. Lentils offer non-heme iron and are enhanced when paired with vitamin C-rich foods like tomatoes.Turmeric for back pain
If you are struggling with back pain, keep turmeric handy. Turmeric can alleviate back pain, thanks to its active compound, curcumin, which has potent anti-inflammatory properties. Studies have consistently shown that curcumin reduces chronic pain and inflammation.
