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Indian Diet Plan for High Blood Pressure: Foods to Eat & Avoid
written by Dr. Shivani Arora, MBBS
Dr. Shivani Arora, MBBS
Dr. Shivani Arora, General Physician with Over 10 Years of Experience Dr. Shivani Arora, an esteemed alumna of Dayanand Medical College, brings over 10 years of dedicated experience as a general physician. Currently Working at Pulselogy, Dr. Arora is well-versed in a wide range of medical fields, including obstetrics, gynecology, family medicine, and handling medical emergencies. She is also a specialist in managing diabetes and blood pressure. Her extensive background in renowned hospitals and clinics has equipped her with the expertise and compassion to provide exceptional care to her patients
You are what you eat”, this saying is especially true when you have chronic lifestyle disorders like hypertension and Type 2 Diabetes. Over the years, doctors, nutritionists, and researchers have studied various diets to determine how they affect blood pressure.
So how does an Indian diet plan for high blood pressure fit into a healthy lifestyle? Which Indian foods should you eat and avoid to keep your BP in check? Let’s find out!
Table of Contents
High Blood Pressure and the Role of Diet
The food you eat plays a vital role in maintaining your health and keeping your body functioning as it should. Having a balanced and nutritious diet is important to prevent or manage many health conditions and lifestyle disorders like hypertension, Type 2 Diabetes, obesity, and polycystic ovary syndrome (PCOS) .
A balanced diet consists of macronutrients like carbohydrates, proteins, fibre, and fats, as well as micronutrients like minerals, vitamins, antioxidants, and other trace components. Consuming too much or too little of any one nutrient can negatively affect your body.
Your blood pressure is similarly dependent on the foods you consume on a daily basis, particularly the following:
When you have too much sodium in your body, your kidneys retain more water to maintain electrolyte balance. This results in increased blood volume, which leads to increased pressure on the walls of your arteries. Thus, high sodium intake results in elevated blood pressure levels.
Consuming fats like oil, butter, cheese, cream, ghee, etc., raises the cholesterol levels in your blood. High blood pressure can cause minute tears and damage to the inner walls of your arteries, and the excess cholesterol in your food accumulates in these tears. This results in the buildup of plaque, which clogs your arteries and makes them stiff and narrow, further raising your blood pressure levels.
Similar to high blood pressure, high blood sugar levels can cause inflammation and damage to the inner lining of your blood vessels, increasing your chances of developing plaque. Thus, too much sugar in your diet can result in clogged arteries and high blood pressure.
Foods You Should Eat
Fresh fruits and vegetables are high in nutrients like minerals, vitamins, and antioxidants, which are essential for maintaining normal blood pressure levels. Most fresh fruits and vegetables are also high in satiating macronutrients like fibre and protein while having little to no saturated or trans fats that are harmful to your health.
Potassium can help eliminate excess sodium from your body. Thus it is important to include potassium-rich foods in your diet.
Studies have shown that adding fibre to your diet can help lower your blood pressure and cholesterol levels. High cholesterol can lead to the build-up of plaque in your arteries, which can make them clogged, stiff, and narrow, leading to elevated blood pressure levels.
Antioxidants like polyphenols, omega-3-fatty acids, flavonoids, catechins, etc., have powerful anti-inflammatory properties that protect your cells from damage caused by free radicals and the effects of inflammation caused by conditions like hypertension and Type 2 Diabetes. Thus, antioxidants can lower your blood pressure.
Milk is a rich source of bioactive peptides (derived from the digestion of milk proteins) like Valine-Proline-Proline (VPP), Isoleucine-Proline-Proline (IPP), casein, and lactalbumin that have anti-hypertensive properties. Dairy products are also rich in essential minerals like potassium, magnesium, and calcium, which help regulate blood pressure levels. However, whole milk products are high in fats, which can increase your cholesterol levels. Hence, opt for low-fat or non-fat milk products to keep your blood pressure and cholesterol levels down.
For a more extensive list of foods that you should include in your diet, click here.
Foods You Should Avoid
Cut down on salty foods like chips, namkeen, and condiments with high amounts of sodium, which can raise your blood pressure further. Limit the amount of salt you use in your regular cooking, and try switching to salts that have a lower sodium content, like Himalayan salt.
Caffeinated drinks like coffee, sports drinks, sodas, etc., spike your blood pressure as caffeine constricts your blood vessels. Limit your consumption of coffee to one cup a day or switch to drinks with lower caffeine content, like tea.
Foods that have a high fat content, like fast food, deep-fried food, dairy products like cream, butter, etc., can clog your arteries and make them narrower, which can make your hypertension worse. Switch to healthy sources of unsaturated fats like nuts and seeds to keep your cholesterol levels in check.
Store-bought desserts, baked goods, sweets, candies, etc., have high amounts of added sugars, which can damage your blood vessels in the long run. Cut down on your intake of these products to once or twice a week and replace them with sources of natural sugar like fruits in your daily diet. The American Heart Association (AHA) recommends limiting your daily intake of sugar to a total of 24 g for women and 36 g for men.
Long term consumption of alcohol or binge drinking can cause several ill effects on your health, elevated blood pressure levels being one of them.
What is the DASH Diet for Hypertension?
The DASH or “Dietary Approaches to Stop Hypertension” diet is a healthy and balanced diet plan endorsed by the AHA to treat or prevent hypertension. It includes high amounts of nutrients that lower your blood pressure and cholesterol levels like potassium, calcium, magnesium, and fibre. The DASH diet also recommends cutting down on foods that may negatively affect your blood pressure and overall health, like excess sodium, added sugars, and saturated or trans fats.
The DASH diet recommends including the following food groups in your daily diet to improve your blood pressure levels and heart health.
The DASH diet also recommends limiting your consumption of the following foods:
You can read more about the DASH diet and the recommended serving sizes of each food group here.
How Often Should You Eat With Hypertension?
Based on your appetite and required calorie intake (dependent on your BMI, muscle mass, activity levels, etc.) you can consume about 3 to 5 meals a day to maintain normal blood pressure levels. Hunger can cause your blood pressure levels to fluctuate, and also cause irregular heartbeat. You can avoid this by having smaller meals at regular intervals or snacking between major meals.
Indian Hypertension Diet Chart
The following is a sample Indian diet chart for hypertension patients. Make sure you prepare the dishes mentioned with as little fat (oil, butter, ghee, cheese, etc.) and salt as possible. Always consult your doctor or dietitian before formulating a personalized meal plan for yourself.
1. Indian Breakfast For Hypertension
2. Indian Lunch For Hypertension
You can start your meal with a bowl of salad made with roasted chickpeas, tomatoes, cucumbers, onions, carrots, and any other vegetables of your choice.
3. Indian Dinner For Hypertension
You can start your meal with a bowl of beetroot, tomato, pumpkin, or carrot soup.
4. Indian Snacks For Hypertension
5. Indian Drinks For Hypertension
Additional Diet Tips for Blood Pressure Control
Don’t Have Time To Read?
Here’s a 7-day Indian diet plan for high blood pressure, focusing on heart-healthy foods, low sodium, and high potassium content to help manage hypertension.
Day 1:
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:
Additional Tips:
This meal plan is designed to help control blood pressure while offering balanced nutrition and heart-healthy ingredients.
Frequently Asked Questions
Which diet is best for high blood pressure?
The DASH (Dietary Approaches to Stop Hypertension) diet consists of guidelines recommended by the American Heart Association (AHA). The DASH diet is good for lowering blood pressure as well as improving heart health as it is low in sodium and fats while including healthy sources of macronutrients.
Is curd good in high BP?
Yes, curd or yoghurt is a rich source of calcium, protein, and bioactive peptides that can lower your blood pressure levels. However, it is ideal to consume low-fat curd in order to avoid the high concentrations of saturated fats present in whole-milk dairy products.
Which dal is good for high blood pressure?
Lentils like moong dal, urad dal, masoor dal, tur dal, etc. are a great source of potassium and magnesium. Hence, they are a good addition to your diet if you have high blood pressure. Adding green-leafy vegetables can boost the nutritional profile of dal while increasing your intake of minerals and vitamins that are essential for blood pressure control.
Is ghee good for BP patients?
No, ghee or clarified butter has a high amount of saturated fats, which can increase your cholesterol levels. High cholesterol levels increase your chances of developing clogged and narrow arteries caused by plaque build-up. This can increase your blood pressure. Limit your intake of ghee if you have high BP.
Are potatoes good for high blood pressure?
Yes, potatoes and sweet potatoes are both rich sources of potassium and are thus great for blood pressure control. However, refrain from eating potatoes that are cooked using too much oil, butter, cheese, or other forms of fat as it can increase your cholesterol levels. Instead, opt for dishes like baked, oven-roasted, or air-fried potatoes that use very little or no fats.
Which vegetables increase blood pressure?
Most vegetables have a very low sodium content and almost no fat content, thus do not increase your blood pressure levels. However, vegetables that are rich in folate and other B-complex vitamins, such as Brussels sprouts, avocado, broccoli, and green leafy vegetables, can help prevent or treat anaemia, which improves low blood pressure.