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stress busters An Indian Diet Plan for High Blood Pressure

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high blood pressure diet menu chart

An unhealthy lifestyle – with lack of exercise and improper food habits – has been well-established as one of the factors contributing to hypertension, in addition to stress, weight issues, genetics, and pre-existing medical conditions.

A controlled diet is definitely one way to keep high BP in control and luckily for us, Indian food has a tradition of healthy, wholesome but tasty meals that goes back thousands of years!

To help you enjoy tasty and healthy meals ideal for BP troubles, we’ve mapped out an Indian diet plan for high blood pressure and specific foods suitable for high BP patients.

Points covered

  • Breakfast:The first meal of the day and also the most important! Start your day with:
    • A handful of roasted flax seeds (flax seeds are a super-food and extremely useful in lowering blood pressure) and sunflower seeds (high in nutrients).
    • Have a carrot or spinach paratha made with wheat flour with a side dish of curd. Spinach is rich in potassium (vital for maintaining blood pressure levels in the normal range), while carrots are a rich source of beta carotene, potassium, and Vitamin A. Carrot juice helps maintain normal blood pressure by regulating heart and kidney functions and curd is a low-fat dairy that helps in lowering blood pressure. An all-rounder meal if there ever was one!
    • If not a paratha, you can opt for a 2 egg omelet and a slice of brown bread. Eggs are high in protein, riboflavin and selenium and have a beneficial effect on blood pressure when consumed in moderation.
  • Mid-morning Snack: Instead of munching on chips or some other packaged foods, fresh fruits are a great option for a mid-morning snack. Opt for:
    • Apples, Kiwis (helps reduce both systolic and diastolic blood pressure)
    • Bananas (low in sodium and rich in potassium, which helps lower blood pressure)
    • Guavas (rich in Vitamin C and antioxidants, packed with potassium and soluble fibre)
    • Grape fruits (high in water content, Vitamin A, C, which helps to naturally lower blood pressure)
    • Oranges (packed with Vitamin C, which lowers the risk of developing high BP)
  • Lunch: Lunch is the first full daytime meal and can include meal options like:
    • Vegetable Brown Rice Pulav Or Vegetable Oats Upma – Vegetables commonly added in pulav such as carrots, green beans are a rich source of potassium and are low in fat and high in fibre. Oats are high in fibres that help lower blood pressure and improve digestion.
    • Cucumber, Carrot, Beetroot And Onion Raita – Beetroot has a high nitric content that improves blood flow and relaxes the blood vessels. It is said that a glass of beetroot juice can considerably lower blood pressure. Cucumbers contain a lot of fibre, potassium and magnesium which work effectively for regulating blood pressure. Onions contain quercetin that helps lower blood pressure.
    • Roti / Phulka – Made from wheat flour-Whole-grain foods are a rich source of healthy nutrients, including fibre, potassium, magnesium, folate, iron and selenium, and reduce the risk of high blood pressure.
    • Bhindi / Parval/ Bottle Gourd Sabzi – Bhindi or Okra is rich in magnesium and is a safe but effective way to lower blood pressure. Bottle gourd or Lauki is high in Vitamin C, K and calcium and helps stabilize blood sugar levels and maintains blood pressure.
    • Dal – A staple diet in most Indian households, dal (especially moong dal) or lentils are protein-rich legumes that help reduce high blood pressure.
    • Salads – Generally a salad of tomatoes, onions, cucumber is a side accompaniment in the midday meal in many Indian homes. Tomatoes are rich in lycopene, which has been shown to help reduce blood pressure.
  • Evening Snack: Some healthy food options for a quick munch in the evening:
    • Green Tea / Tea / Coffee Without Sugar Or A Glass Of Beetroot Juice – Green tea helps widen heart arteries by allowing the vessels to relax and allows blood to flow more freely, thus helping maintain normal blood pressure levels.
    • Unsalted Puffed Rice – Puffed rice helps to keep low sodium content and regulates blood pressure levels.
    • Watermelon – Watermelons, in addition to fibres, lycopenes, vitamin A and potassium also contain an amino acid called L-citrulline, which has proven to lower blood pressure.
  • Dinner: The last meal of the day should also be the lightest. So include a wholesome but light diet that will not only leave your stomach full but will also be easy to digest.
    • Roti / Phulka Made From Wheat Flour – As stated above, whole grains play an important role in maintaining/lowering blood pressure.
    • Mix Vegetables / Drumsticks / Palak – Green veggies are a rich source of potassium, drumsticks have a compound called quercetin that naturally reduces blood pressure without side effects. Palak or spinach is low in calories, high in fibre, and packed with heart-healthy nutrients like potassium, folate, and magnesium that are key ingredients for lowering and maintaining blood pressure levels.
    • Dal / Curd / Dahi – Lentils packed with proteins and dahi – the ideal low-fat dairy product – are both useful in lowering blood pressure levels.

Before going to bed, have a glass of warm milk (preferably cow’s milk) and 4 soaked almonds. Eating almonds daily helps reduce blood pressure due to their high potassium content. In addition to being full of calcium, magnesium and potassium milk also contains a special type of protein, called bioactive peptides, which have been shown to have a positive effect on blood pressure control.

This is a broad outline of how an Indian diet plan for high blood pressure can be charted and what foods can be included in order to control high blood pressure. A healthy diet designed to help you maintain normal blood pressure levels or reduce high blood pressure.

Note of caution: This article is for information purposes only. Always consult your doctor before altering any diet plans, medications or in case of any other blood pressure-related troubles.

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Comments (26)


How can an Indian diet help in controlling blood pressure?


I am hypertensive. Should I follow a fixed plan?

BPincontrol Team

Hey, being hypertensive does not mean that you should only eat from a diet chart. Your daily meal should be complete with all nutrients and fibre. So you can have a regular Indian meal - roti, rice, sabzi, dal & salad. Just to be sure, you can always have a second opinion from a nutritionist.


Great that you guys have given a proper daily schedule of meals. More than often that’s the most confusing part.


Can people with high blood pressure eat anything from Indian Cuisine?

BPincontrol Team

Indian diet is considered to be healthy, and you shouldn’t be having any issues with it. You should take care of the oil and ghee consumption, apart from this the Indian diet is full of fibre, proteins, vitamins and perfectly healthy for hypertensive people. All you have to keep in mind is avoiding those food items that can be harmful. For this, you should consult with a nutritionist.


It's good to know that people on a diet can enjoy delicious Indian food!


Good to hear that I don’t have to compromise my favourite dishes!


So good to see Indian food has so many benefits.


I have high blood pressure, which Indian food should I avoid?

BPincontrol Team

Hello, although Indian diet is considered as healthy there are a few food items you should avoid if you are hypertensive. Food items like Spinach, Maida, Pickles, Beetroot, Bread, Methi, & more. We advise you to visit a dietician and get a proper diet curated for you.


What leafy greens are great for high blood pressure?

BPincontrol Team

Hello, it’s great that you are concerned about your health. A lot of green vegetables are actually great for controlling high blood pressure. Indian diet is full of fibre, potassium and magnesium which helps to balance the sodium level. Hence all the green leafy vegetables are very efficient in controlling your blood pressure levels.


Ah! Excellent read makes me happy to see that Indian food is so helpful.


The benefits of eating Indian food are great!


Why is it necessary to keep the blood pressure in control?


Hello, In today’s lifestyle, getting any disease or health issue is expected. People in their 20’s have serious health issues which all points towards their unhealthy lifestyle. Usually, high blood pressure starts at a young age and develops later. So you must take care of your blood pressure, just little steps like consuming salt in moderation is a good start. To know more about why you should keep your blood pressure in control, refer here.


What are the food items that help in controlling blood pressure?


Hello, We are glad that you want to stay healthy there are plenty of food items that can help you stay fit. Flax seeds are the best way to stay fit you can also try fruits- apples, kiwi and grapes. The vegetables such as Bhindi, Parval, and Carrots also help you to control your blood pressure in control. Apart from this, we advise you to visit a physician for the right advice.


Indian Cuisine is full of oil and spices. How can it be healthy?


Hello, We understand your concern, but to be clear Indian Cuisine is considered healthy. Indian Cuisine has a lot of pulses and green vegetables, making it a high protein, vitamin, and filling diet. The properties of specific vegetables help control not only the blood pressure but maintaining a healthy body as well. In general, the Indian diet is very beneficial for everyone, but if you want to know more about the Indian diet, then we advise you to refer to a dietician.


I am diabetic, is Indian diet healthy for me?


Hello, It doesn’t matter if you are diabetic or not, Indian Cuisine is considered healthy, although there might be some alterations you might have to make in your diet. These diet changes vary from body to body, depending on your severity of the issue. For the right suggestions, we advise you to visit a physician. Where the physician can explain the diet better, if you wish to find the nearest physician, you can find it here: Find a physician.


Very helpful way to control my blood pressure.


Nice Read


Indian food is always good for health

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