NEW DELHI: High blood pressure, or hypertension, isn’t just an adult issue. More children and teenagers are being diagnosed with this condition than ever before. According to the American Heart Association, nearly 4% of children and adolescents in the United States have hypertension. As per a study done by JAMA, 35% of 10 to 12-year-olds and 25% of 13 to 19-year-olds had BP in the stage 1 or 2 hypertension range. Left unchecked, high blood pressure in kids can lead to serious health problems, including heart disease and stroke, later in life. The good news is that there are several effective ways to help reduce the risk and keep a child’s blood pressure in check.

Adding more beets to their diet

Beets are often overlooked in kids’ diets, but they are full of nutrients when it comes to lowering blood pressure. Beets contain nitrates, which are converted into nitric oxide in the body, helping to relax and dilate blood vessels. A study in the Journal of Nutrition found that consuming beetroot juice significantly lowered blood pressure in both adults and children.

Ways to include beets:

Beet smoothies: Blend beets with fruits like apples and berries for a tasty, nutrient-rich drink.

Roasted beet chips: Slice beets thin, season them and bake for a healthy snack alternative.

Beet salad: Combine cooked beets with a little feta cheese and a light vinaigrette for a delicious salad.

Have a proper control over what they eat and what they don’t

Mindful eating involves paying full attention to the eating experience and can help prevent overeating, a known risk factor for high blood pressure. Teaching children to eat slowly and enjoy their food can help them recognise when they are full and reduce their overall food intake

Benefits of pet therapy

Spending time with pets has been shown to reduce stress and lower blood pressure. A study published in the Journal of Pediatric Nursing highlighted that children who interact regularly with pets exhibit lower blood pressure levels and reduced anxiety.

Pet ownership: If possible, consider adopting a pet, such as a dog or cat, to provide companionship and emotional support.

Visit petting zoos: Regular trips to petting zoos or farms can also be a fun and relaxing way for kids to interact with animals.

Introduce fun cooking classes

Cooking classes tailored for kids can encourage healthier eating habits by involving them in meal preparation. Studies have shown that children who participate in cooking are more likely to try new foods and adopt healthier eating patterns, which can lower the risk of high blood pressure.

Fun cooking ideas

Colourful veggie bowls: Let your child pick and prepare a variety of colourful vegetables for a vibrant and healthy meal.

Healthy pizza making: Use whole grain dough and let them top it with a variety of veggies and lean proteins.

Smoothie creations: Teach them how to make their own nutrient-packed smoothies using a mix of fruits, vegetables, and low-fat yoghurt.

Gardening activities

Gardening is not only a fantastic form of exercise but also promotes a connection with healthy eating. According to a study in the Journal of Health, Population and Nutrition, children who participate in gardening are more likely to consume vegetables and maintain a healthier diet.

Starting a garden with your child

Grow your own veggies: Start with easy-to-grow plants like tomatoes, cucumbers, and carrots.

Herb garden: Create a small herb garden on a window slab or balcony to encourage cooking with fresh herbs.

Educational gardening: Use gardening as a teaching tool to educate your child about the benefits of different vegetables and fruits.

What is guided imagery and visualisation?

Guided imagery involves using the imagination to visualise calming and positive scenarios, which can help reduce stress and lower blood pressure. Research published in the Journal of Pediatric Psychology found that children who practised guided imagery showed significant reductions in blood pressure.

Ways to practice guided imagery

Bedtime imagery sessions: Use bedtime as a quiet time to guide your child through relaxing visualizations.

Create a calm space: Dedicate a small area in your home where your child can practice guided imagery whenever they feel stressed.

Use audio guides: Find age-appropriate guided imagery audio tracks that lead children through calming and relaxing scenarios.

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