High blood pressure is a very common health issue in India. Blame it to the changed lifestyle or pollution or competitive world, most Indians get affected by the stress. This Indian diet plan for high blood pressure will help you manage your hypertension. This Indian diet plan for high blood pressure will also help you in delaying or preventing the related health issue and cardiac ailments.
If your blood pressure usually gets a reading of 140/90 for more than two weeks, then you probably suffer from high blood pressure or hypertension. Most of the times, a person having high blood pressure doesn’t experience any symptoms. In fact many patients may not experience any symptoms at all for years. Very rarely few patients feel dizzy, have headaches and also get nose-bleeds. Chronic hypertension puts a lot of stress on the blood vessels and muscles of the heart.Hypertension if left untreated, can lead to heart attack and stroke.
Causes of High Blood Pressure
There are many factors that can lead to high blood pressure, most of which are indicative of an unhealthy lifestyle. Let’s take a look at the causes of high blood pressure:
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Eating salt in excess
If you consume salt in excess, your blood pressure is most likely to be on the higher side. This is because excessive consumption of salt leads to sodium imbalance in the body. This is followed by fluid retention. This puts pressure on the arteries of the heart and makes the blood pressure rise.
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Lack of Physical Exercise
An inactive lifestyle also contributes to a high blood pressure .Lack of physical activity can make you gain weight and you might become obese over time.
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Lack of Roughage in the Diet
If your diet lacks roughage such as fruits and vegetables, your blood pressure is more likely to rise. This is because fruits and vegetables contain various vitamins and minerals. Nutrients like potassium helps to control the blood pressure levels.
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Obesity
People who are obese or overweight are more prone to get hypertension. The excess weight around their bodies requires more effort for the blood to get circulated. This puts undue pressure on the heart.
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Diabetes
Diabetes can increase the risk of high blood pressure since it narrows down the arteries and causes the blood pressure to rise.
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Drinking Alcohol in excess
Drinking alcohol in excess raises the blood pressure levels and heavy drinkers suffer more than the others.
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Eating too many fats
Consuming lots of fatty and fried foods increases the blood cholesterol levels and makes the blood pressure to rise.
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Too much sugar
Most people are of the opinion that consuming excess salt causes the blood pressure to rise. Well, consumption of excess sugar can also cause high blood pressure. Sugar raises your heart rate and leads to insulin resistance, which can cause a lot of damage.
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Heredity
Many a times, high blood pressure is hereditary and runs in families. If some members of your close family suffer from hypertension, you are most likely to inherit it.
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Smoking
Excessive smoking damages the arteries and raises your blood pressure levels. It hardens the walls of the arteries and makes the blood form clots.
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Aging
As you age, the flexibility of the blood vessels is decreased and this puts more pressure on the heart leading to high blood pressure.
How to Prevent High Blood Pressure ?
In spite of all the above reasons that can cause hypertension, it is possible to control high blood pressure. A few ways by which one can control high blood pressure are:
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- Making dietary changes
- By limiting the intake of salt
- Maintaining a body weight
- By indulging in physical activity regularly
Indian Diet Plan for High Blood Pressure ( DASH Diet)
Here is a sample chart of Indian diet plan for high blood pressure. This Indian diet plan for high blood pressure provides you around 1500 calories and can be followed if you are looking for managing your weight as well as hypertension.
| MENU | AMOUNT | CALORIES (KCAL) | PROTEIN (GMS) |
|---|---|---|---|
| EARLY MORNING | |||
| Roasted Flax seeds / Sunflower seeds | 1 tsp | —– | —— |
| Tea (without sugar) | 1cup | 35 | 4 |
| Marie biscuits |
2 | 56 | – |
| Total calories-91 | Protein – 4 | ||
| BREAKFAST | |||
| Stuffed Carrot / spinach paratha (whole wheat flour) | 2 small | 270 | 7 |
| Curd (Avoid adding salt, you can add jeera powder) | 1 cup / 50 gms | 30 | 1.5 |
| Total calories-300 | Protein-8.5 | ||
| OR | |||
| 2 Egg White omlette with capsicum | (2 egg white ) | 150 | 7 |
| Brown Bread Slice / 1 Roti | 2 no. / 1 no. | 100 | 3 |
| Total calories-250 | Protein-10 | ||
| MID MORNING | |||
| Apple / Banana / Guava / Grape fruit / Orange | 1 med (50- 60 gms) | 40 | — |
| Green Tea (No Sugar) | —- | —- | —— |
| LUNCH | |||
| Vegetable brown rice pulav / Vegetable Oats Upama | 1 soup bowl (50 gms uncooked) | 250 | 3 |
| Cucumber , carrot , beetroot and onion raita | 1 bowl | 75 | 3.5 |
| Mix veg salad | 1 bowl | 30 | 2 |
| Total calories-355 | Proteins-8.5 | ||
| OR | |||
| Chappati / Phulka (little or no fat ) | 3 medium size | 255 | 9 |
| Capsicum / lady finger / parval / torai / Bottle gourd veg | 1 med bowl | 70 | 1.5 |
| Dal / drumstick sambar | 1 med bowl | 130 | 6 |
| Salad | 1 med bowl | 30 | 2 |
| Total calories – 485 | Proteins – 18.5 | ||
| 10 minutes,walk post lunch + 1 cup warm water with lemon / Green tea (no sugar) | |||
| EVENING | |||
| Green tea / Tea / Coffee (without sugar) / beet root juice | 1 cup | 35 | 4 |
| Puffed Rice (unsalted ) / 2 wheat rusks / water melon | 1 bowl | 100 | 3 |
| Total calories-280 | Protein-7 | ||
| DINNER | |||
| whole wheat flour chapati / phulka | 3 medium sized | 255 | 9 |
| Mix veg / drumstick / palak vegetable | 1 med bowl | 70 | 1.5 |
| Curd / kadhi / dal | 1 small bowl | 30 | 1.5 |
| Total calories-435 | Proteins-14.5 | ||
| 10 minutes,walk post lunch + 1 cup warm water with lemon / Green tea (no sugar) | |||
| BED TIME | |||
| Cow’s Milk (no sugar) | 1 cup | 75 | 2 |
| Soaked almonds | 4 no. | 20 | 3 |
| TOTAL | Total calories=1546 | Total protein=50 | |
The above mentioned Indian Diet plan for high blood pressure is a sample plan of what kind of food one must eat in order to control high blood pressure. The foods included in the chart will help you control your blood pressure to great extent.
Indian Foods that Help to control High Blood Pressure
Here are the details of how some of these foods that are included in the sample Indian diet plan for high blood pressure, helps.
- Flax seeds – It helps in lowering the elevated blood pressure. Flax seeds prevent from cardiovascular diseases and helps in lowering bad cholesterol. Read more about Benefits of Flax seeds .
- Sunflower seeds – Sunflower seeds are nutrient packed and they help in lowering high blood pressure. Sunflower eeds also protect against heat diseases.
- Watermelon – Watermelons helps in lowering the elevated blood pressure with an amino acid called L-citrulline. It is packed with lycopene and fiber and helps in promoting heart health.
- Beetroot – The nitrates in beet root improve blood flow by helping the blood vessels to relax. According to an Australian research, Beet root can lower systolic pressure by 5 points within a few hours. Here is a recipe of beet root juice for detoxification . Read more about benefits of beetroot on health .
- Spinach – Spinach is super rich in minerals , specially potassium and helps in maintaining blood pressure near normal.
- Whole grains (brown rice / whole wheat flour / Oats ) – whole grain have multiple health benefits . and maintaining blood pressure near normal is just 1 of them .
Hope you have now understood the importance of including these foods in your Indian diet plan for high blood pressure.
Dietary Changes to Maintain Normal Blood Pressure
In order to maintain normal blood pressure levels, various dietary modifications will have to be made. However, one can easily avoid medication of high blood pressure by taking some precautions while eating:
- Eat a low sodium diet – Eating a low sodium diet doesn’t mean simply adding less salt to your meals; it also indicates consuming less of processed foods. This is because processed foods, canned foods and fast foods contain a high amount of sodium which affects the blood pressure adversely.
- Include lots of fruits and vegetables in your diet – Eat lots of fruits and vegetables since they are rich in potassium and this mineral helps to lower the blood pressure. Fresh fruits are also rich in sodium, magnesium, calcium and anti-oxidants and together these help to control the blood pressure levels. Some useful fruits are apricots, bananas, avocados, melons, oranges, lemons, prunes, grapefruit, dates and raisins.
- Limit your alcohol intake – Most people know that moderate amounts of alcohol can help to lower your blood pressure levels but people interpret this act the way they like. They drink alcohol in excess and this affects the blood pressure adversely. Limit your alcohol intake to a maximum of 2 per day to keep your blood pressure under control.
- Reduce your caffeine intake – Although caffeine raises your blood pressure levels very slowly, it does have a negative effect when consumed regularly. Also, the amount of caffeine you drink also makes a huge difference. One should not drink more than 200 mgs per day. You may take in one shot or divide it in to 2-3 small shots.
- Stop smoking – The nicotine that is emitted from cigarette smoke is really dangerous, not only for your lungs but also for your heart. If you are smoke, you are not only endangering yourself but also all those around you. Quit smoking as soon as you can.
- Eat only whole grains – Eating whole grains is as effective as anti-hypertensive medicines, since they contain lots of potassium and thus help to control blood pressure. They also contain many other nutritious elements such as fiber, selenium, magnesium, folate and iron. One should eat at least 85 Gms of whole grains such as oats, wheat, brown rice, popcorn, quinoa and breakfast cereals.
- Avoid fats – Excess of cholesterol and bad fats clogs the arteries. Limit your intake of fat and consume only good fats. Choose foods that contain omega-3 fatty acids. Try steaming, baking, grilling and boiling over frying foods. Food can easily be cooked with a very small amount of fat. It might not taste as good initially but this is what is good for your heart. Replace full fat yoghurt with low fat yoghurt.
- Eat lean meats – Avoid red meats. Consume chicken and fish that contains omega-3 fatty acids. Bake, roast and grill the poultry but avoid frying. Salmon, tuna and herring are heart-healthy varieties of fish.
- Limit your intake of sugar – Consume only natural sources of sugar such as fruits, raisins, dates and maple syrup. Avoid aerated beverages and packed juices since these contain a lot of sugar. Avoid unnecessary snacking and don’t eat huge portions. Try not to consume foods that contain high fructose corn syrup. This includes ketchups, crackers and soft drinks.
You may be interested in reading –
- How to lower Blood pressure naturally
- Apple cider vinegar for kidney stones
- Indian diet plan for diabetes
- How to lower triglycerides levels in blood
Lifestyle changes to Maintain Blood pressure
Apart from the above dietary changes from your Indian diet plan for high blood pressure , you also need to inculcate certain lifestyle modifications to keep your blood pressure within the normal range
- Exercise daily – Regular physical exercise can go a long way in bringing your blood pressure levels down. It improves the blood circulation and also lifts your mood.
- Watch your weight – Keep a close eye on your weight and make it a point to maintain it within limits. Lose all that extra weight around your waist and prevent yourself from becoming overweight.
- Monitor your blood pressure – You may buy a blood pressure monitor and check your blood pressure regularly to keep track of any irregularities.
- Keep stress at bay – Try to keep stress at bay so that tension and anxiety do not affect your health in any way.
This Indian diet plan for high blood pressure will help you in maintaining your blood pressure near normal. d you can slowly get rid of your medicines as well. In extreme cases, patients might still have to consult a medical practitioner. Some medications along with dietary modifications will help to keep blood pressure under control. Please feel free to leave your doubts and queries in the comment section. We would love to be of help to you.
Hi Payal….
Once again a very useful and helpful post on this essential topic… How I wish you were with our hospital…iam going to share this with all my friends… This is an eye-opener for many of us….I say this because unknowingly we tend to eat fast food at times.. And keep drinking coffee …giving some stupid reason… Like mood off…headache…etc to pacify ourselves… Now I will think twice before indulging.,…
Payal! Pl. Clarify this… In your
Sample diet chart… You say for lunch…veg.brown rice pulav/
Veg.oats upma… 1 soup bowl 50 grms uncooked…
Once again thank you for this useful post/ subject..
usha.
Thank you so much for your appreciations Usha , i feel honoured every time you praise me . yes 50 gms uncooked rice , and dont forget to add plenty of veggies
Hello mam, could please give me some ideas on what foods should/shuldn’t i take for wheezing.. please do help me..My Age is 22.
Hi ,
sorry , i dont hae much idea on it
My father name is vanniarajan.he is kidney transplant patient .he was 63kg in operation time.but now he has become 80kg.doctor is saying to reduce the weight extremely.so I request you to help us.
Hi ,
i m afraid i will not be able to help him , you need to meet some dietician with all his reports .. she can help him better as daily monitooration will be rewuired in his case which is not possible online .
really nice diet plan…a simple man also can follow it…thank u…
Thank you for your appreciation manish !
Hi Payal
Firstly congrats on great work. I personally like a lot your diet plans. I think its very simple & can be followed by anyone easily. Looking for more blogs like it from you.
🙂 thank you for the motivation.
I am having high blood pressure at the age of 24. I do work in a merchant ship. What should i do to control my blood presure
are yourbody stats normal ? maintaining a good fitness , by working out daily along with eating healthy food will help
my bp 196/132 what i can do, plz suggest. my wt 70kg and hight 5.6 inch
losing weight will help .
My mother’s bp is 180/120. Plz suggest me a diet for her. her weight is 53.
above mentioned diet can be considered
Hi I read about BP diet plan.do you provide diet plan weekly consultancy for weight loss
yes , see this – https://www.dietburrp.com/diet-services/
Hello Payal ji,
My name is Gurmeet, I’m 30 years, my weight is 60 kg and I am 5’7″. I’m suffering from high blood pressure from last 6-7 years. I used to ignore it but last 1 year it is getting worsen. I’m an alcoholic and smoker as well till last week but now I quit drinking completely. my bp always stays near sys-140 and dia- 100 . I’m vegetarian. I want a simple north Indian diet chart please advise me , and I am taking patanjli mukta vati is it safe and none adictive please suggest.
Thankyou.
https://www.dietburrp.com/diet-services/ yes you can take it . it is non addictive . dont worry , you need exercises
Nice
Thanks for very healthy&easy diet plan……i am 24yrs working boy.i have hypertension & my bp was 150/100 last week.Now i take medicine regularly.What should I do for lowering my pressure naturally?
I want to make muscles&abs.Can i do heavy exercise in high bp?and plz also suggest for diet in making my muscles. Thank u once again.
follow the diet mentioned above , yes you can exercises .
Hello ma’am, my mother’s bp is 150/100. And her weight is 53 kg. Still she suffering from high blood pressure. her age is 53. Please suggest me a veg diet for her. And doctor said that high bp is because of menopause.
Hi ,
yes this is very much possible . she needs to mind her salt intake . her problem is physiologic . hence food will noit be of much help . just avoid excess salt , ask her to take walks in the morning , do meditation , eat lots of salad and fruits , avoid non veg foods for some time , and foods like pickle , fried foods , papad . ask her to take flax seeds every morning on empty stomach
Diet for control high BP in India in hindi
it is wreitten in english but the plan has all indian food
Diet for control high BP in India in hindi
sir you can follow the diet plan mentioned above
I would say that I am impressed with the work done by Payal ji
Thanks
My Age is 37, Height is 6′-0″, Weight is 85KG
This week I realized that by chance that my BP has gone to 145/97 and maintaining that level for few days.
I am expected to visit doctor for a follow up. and If it doesn’t go down, I will be prescribed with medicines for Hypertension.
Reasons as I get from this page could be :
– My Coffee intake had increase to 3 Mugs per day for the last few weeks
– Fried/Junk Food intake had increased for the last weeks
– Crisps/Chips (Salt Flavor) intake had increased
– Basmati rice intake was high as well
I will follow up the above chart for next 2 weeks before seeing my doctor again.
Do you suggest something else as well?
Thanks
Hi ,
Thank you for reading at dietburrp and appreciating my work . following the above mentioned plan and restricting / limiting your regular salt intake will help in reducing blood pressure .
Hello Mam,
Can i join Gym if My BP is 140/100.??? And how much weight i can lift..during exercise..
what is your age , height and weight ? are you on medicines ? please give the names
Hi, For the first time I was told that my blood pressure is high:(. I am so freaked out and don’t even know how to begin life change. I just turned 41 and I am vegetarian. Only thing I am thinking that I am doing is eating too much salt in my diet and not exercising:(. Beside what you have posted can you share more weekly diet plan.
Hi nikki ,
yes the tips mentioned above will help . regulalr walking for 45 mins every day will be of help . i dnt have a weekly plan yet . but you can ubscribe with us to get one . check this – https://www.dietburrp.com/diet-services/
Hii my name is ishan. I am 5’10” and 26 years old with 86 kg wt. And my bp is like 110/170 max. Time but i don feel anything not even lil bit of bp..so please guide me and also i am a vegetarian..please suggest how to low it
If you lose weight , things will become better . check this – http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi Payal
I have High BP and am suffering from Diabetes. My BP is 140 by 100, I am 44 years old and weight 65kg. Can I opt for ayurvedic medicine? please let me know.
thank you.
Hi Rajesh ji ,
yes you can give it a try . but do not leave your allopathy memdicines completely
Hello Payal,
My name is Shaunak and I’m 36 years old. I’m having High Blood Pressure due to Hypertension and currently taking medicine Olmax CH 40/12.5 once a day since, last few years.
I have been operated for Uretric stricture as well as Kidney related issues. My Height is 6’1, 85 kgs.
I regularly exercise in gym with weight training since, last few years, I reduced from 102 kgs to 85 kgs.
I am eating healthy and measured diet but, the only concern is when i stop taking BP pills my BP shoots above 160/100 mark. I want to get rid of BP pills also my doctor recommended to go for DASH diet. Apart from Dash diet are there other means/alternatives to reduce BP naturally.
Kindly suggest.
Thankyou
Hi ,
yes this DASH diet will help you a long way in reducing your elevated blood pressure. i am glad you are involved with good exercises . these will help you in getting your blood pressure to normal too. meditation and pranayam also help in controlling the blood flow in your blood vessel and hence the blood pressure.
Hi Dr. Payal,
I am a PV patient blood disorder. I hv to control my lipids, urea, creatinine and iron intake as there is excess RBC & HCT. Is this diet good for me.
Hi Sushma ji ,
i am afraid this diet will not meets all your needs . it will cater only a few things. Please see a good dietician in your city , who can check your reports aand plan a personalized diet for you based on your needs .
Is dash diet good for PCOS and weight loss?
Thank you mam
Hi Lakshmi ,
yes it can work fine. you can try this .
Hi Mam,
150/100 bp along with blodd sugar 140 in fasting and 295 after food. Can you please suggest a diet pkannor i coukd follow the above you stated.
Thank fully
Ansil
https://www.dietburrp.com/ check this link to get a personalized diet plan .
Mam salad is also known as poriyal in tamil ah mam