High blood pressure to diabetes: Best foods for common health issues, according to a top US doctor

By Admin

09 Jul, 2025

We’ve always known that food affects our health. But what if the right foods could actually heal us?

According to Dr. Saurabh Sethi, a California-based gastroenterologist trained at Harvard and Stanford, food isn’t just fuel it’s powerful medicine. “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 shared in a viral Instagram video.

Highlighting research-backed dietary solutions, Dr. Sethi identifies six foods that target some of today’s most common health issues. These aren’t fleeting superfood trends they’re everyday ingredients with healing properties.

1. Beets for High Blood Pressure

High blood pressure (hypertension) is a major global health issue, contributing to heart disease, stroke, and kidney failure. Dr. Sethi recommends beetroot to help manage this condition naturally.

Beets are rich in nitrates, which convert into nitric oxide in the body a compound that helps dilate blood vessels, improve circulation, and lower blood pressure. A 2017 meta-analysis found that beetroot juice can lower systolic blood pressure by 4-5 mmHg, making it a simple yet powerful remedy.

2. Oats for Diabetes Management

Managing diabetes, particularly type 2, requires keeping blood sugar levels in check. Oats are a valuable ally here, thanks to their high soluble fiber content especially beta-glucan.

Dr. Sethi highlights that this fiber slows glucose absorption, leading to more stable blood sugar levels. A 2022 study even found that regular oat consumption improved insulin sensitivity in type 2 diabetes patients. A bowl of oats in the morning could be a game changer.

3. Chamomile Tea for Anxiety

Mental health is as vital as physical health, and food can influence both. For those struggling with anxiety, Dr. Sethi suggests chamomile tea.

This calming beverage contains apigenin, a natural compound that binds to brain receptors to promote relaxation. A 2024 study confirmed that daily consumption of chamomile tea can ease anxiety symptoms, offering a soothing alternative to medication.

4. Blueberries for Depression

Dr. Sethi also points to blueberries as a natural support for depression. These antioxidant-rich berries are packed with flavonoids, which reduce oxidative stress and inflammation two key factors linked to mood disorders.

A recent 2024 study demonstrated that supplementing with blueberry juice for 20 days significantly improved symptoms of depression and anxiety in healthy adults. Adding a handful of blueberries to your diet could be a small step with a big impact.

5. Red Meat or Lentils for Iron Deficiency Anemia

Iron deficiency anemia is common, especially among women. Dr. Sethi recommends red meat as an excellent source of heme iron, which is easily absorbed by the body. Just a 3-ounce serving provides about 2.7 mg of iron nearly meeting daily requirements.

For vegetarians, lentils are a great alternative. Though they contain non-heme iron, pairing them with vitamin C-rich foods like tomatoes can enhance absorption.

6. Turmeric for Back Pain

Dealing with chronic back pain? Dr. Sethi advises turning to turmeric. The key ingredient here is curcumin a potent anti-inflammatory compound.

Numerous studies support curcumin’s role in reducing inflammation and easing pain, making turmeric a natural remedy for chronic conditions like back pain. Add it to warm milk, soups, or curries for both flavor and healing benefits.

Conclusion: Let Food Be Thy Medicine

Dr. Saurabh Sethi’s insights serve as a modern reminder of the ancient saying, “Let food be thy medicine.” From oats to blueberries, our kitchens are filled with powerful tools to boost our health.

By making informed dietary choices, we can not only manage symptoms but also prevent many chronic health conditions. These small shifts in our eating habits can lead to big changes in our well-being naturally, effectively, and deliciously.