High blood pressure diet plan for indian. High blood pressure isn’t a problem unique to the Indian population. No, it does not discriminate. In fact, every year, 50% of the people who die from heart disease are from India. That being said, how many Indians have high blood pressure? For Indians, high blood pressure has reached epidemic levels. Research shows that as much as 40% of the people in this country have high blood pressure.
Blood pressure exceeding 140/90 is typically regarded as hypertension, while BP above 180/120 is regarded as severe hypertension. Many times, high blood pressure goes unnoticed. If your blood pressure measurements are consistently 140 over 90 or greater over several weeks, you likely have high blood pressure (hypertension).
If even one of the figures is greater than it should be over a period of several weeks, you might also have high blood pressure. Your heart and blood vessels are subjected to additional strain if you have high blood pressure. Your chance of having a heart attack or stroke rises over time as a result of this added strain. In addition to contributing to heart and renal illness, high blood pressure is a major risk factor for several types of dementia. There may not be a single cause of high blood pressure in the majority of persons.
If you consume too much salt, don’t eat enough fruits and vegetables, aren’t active enough, are overweight, or drink too much alcohol, you run a higher chance of developing these conditions. Following a high blood pressure meal plan can help you lower your blood pressure while lowering your risk of heart attack and stroke by altering your eating habits.
For people with high blood pressure, we develop a better diet plan that includes foods with less salt, frequent exercise, and the use of prescription medications that can help lower blood pressure. You might be able to lower your blood pressure and cut back on the medications you need to treat high blood pressure by establishing a few new eating habits, such as calculating calories and paying attention to portion sizes.
This Indian diet plan for high blood pressure comprises a variety of nutritious foods that you can eat by adhering to the designated times. This eating plan was developed using weak guidelines that are simple to follow and repeat in order to lower blood pressure.
Blood Pressure Diet: 5 Indian Recipes That May Help Manage Blood Pressure
Who doesn’t enjoy eating samosas, kachoris, and other types of fried food? Plus, it is a treat in every bite when paired with our morning chai. However, if you believe that eating these fried meals daily is okay, you should reconsider. All of these fried foods and high-sugar foods can often have a negative impact on our health and cause high blood pressure. It is one of the most prevalent lifestyle-related disorders that affects millions of people globally and is also known as hypertension. According to the British Journal of Nutrition, controlling high blood pressure is essential for reducing cardiovascular morbidity and mortality. Numerous studies have shown that making lifestyle changes like losing weight, cutting back on salt, and changing one’s diet can lower blood pressure.
On the other hand, the diet can be supplemented with items like calcium and potassium. However, we have some Indian recipes for you to try if you are unaware of what other foods you may create to lower blood pressure. These meals are simple to prepare and might aid in lowering blood pressure.
Here Are 5 Indian Recipes That May Help Control Blood Pressure:
1. Jowar Roti
A millet that is rich in minerals, fiber, protein, and antioxidants is called jowar, commonly referred to as sorghum. Its high potassium concentration can also aid in blood pressure control. This flatbread is more satisfying and healthier than your typical wheat roti.
2. Cucumber Raita
Dahi is a necessity throughout the summer, and when cucumber is added, it gets even more refreshing. Because cucumber is 95% water, it keeps us hydrated, removes toxins, and improves digestion. It cooks in just 10 minutes and is a quick and simple meal.
3. Dahi Bhindi
A well-known dish is dahi bhindi from Rajasthan. It takes about 30 minutes to prepare and is simple. Bhindi is well-known for containing a number of vital components that help regulate blood pressure. Make this recipe with as little oil as you can.
4. Moong Dal Chilla
Moong dal, high in fibre, potassium, and iron, is one of the ideal desi recipes to try out. Moong dal chilla is a traditional Indian breakfast, essentially a savoury pancake cooked with moong dal pulp, onions, chillies, and other ingredients.
5. Rajma Salad
If you have any leftover rajma, we have just the right recipe. You’ll need half a cup of rajma, onions, tomatoes, cabbage, spring onions, walnuts, and peanuts to make a rajma salad out of it. Lemon, salt, and pepper are all that are required for flavour. Try it out today!
Diet Chart For High Blood Pressure Patients
High Blood Pressure Diet Chart Food Chart for High BP Patients What To Eat And Avoid To Manage High Blood Pressure Healthy Food for High BP Patients
Diet Chart for High BP Patients
|Breakfast (8:00-8:30AM)||2 paratha(aloo/mooli/onion) with 2 tsp groundnut chutney|
|Mid-Meal (11:00-11:30AM)||1 banana|
|Lunch (2:00-2:30PM)||1 cup rice+2 chapathi+fish-tuna (100gm) curry+cabbage and green peas sabji|
|Evening (4:00-4:30PM)||1 cup boiled green gram sprouts with lemon+ 1 cup green tea|
|Dinner (8:00-8:30PM)||3 chapathi+1/2 cup bitter gourd(karela) sabji+1/2 cup vegetable salad|
|Breakfast (8:00-8:30AM)||1/2 cup Oats in 1 glass toned milk|
|Mid-Meal (11:00-11:30AM)||1 wedge(100gm) watermelon|
|Lunch (2:00-2:30PM)||4 chapathi+1/2 cup cluster beans curry+1/2 cup capsicum paneer sabji+ 1 glass buttermilk|
|Evening (4:00-4:30PM)||Avocado(50gm) whole wheat bread(3 slices) sandwich+ 1 cup green tea|
|Dinner (8:00-8:30PM)||3 chapathi+1/2 cup Snake gourd sabji+1/2 cup vegetable salad|
|Breakfast (8:00-8:30AM)||3 rice dosa+1/2 cup sambhar+1tsp pudina chutney|
|Mid-Meal (11:00-11:30AM)||100gm pomegranate|
|Lunch (2:00-2:30PM)||1 cup rice+2 chapathi+1/2 cup yam (jimikand) curry+1/2 cup ivy gourd(parmal) sabji+1 glass buttermilk|
|Evening (4:00-4:30PM)||3 Cracker biscuits+ 1 cup tea/milk(toned)|
|Dinner (8:00-8:30PM)||3 chapathi(multigrain-wheat;jowar;bajra)+lauki sabji+1/2 cup vegetable salad|
|Breakfast (8:00-8:30AM)||Vegetable sandwich with 4 whole wheat bread slices+cucumber,tomato, onion,lettuce|
|Mid-Meal (11:00-11:30AM)||1 medium size apple|
|Lunch (2:00-2:30PM)||1 cup rice+2 chapathi+1 portion(100gm) grilled/stewed-tuna fish+1/2 cup rajmah curry|
|Evening (4:00-4:30PM)||1 bowl unsalted pop corn+1 cup tea/milk(toned)|
|Dinner (8:00-8:30PM)||3 chapathi+1/2 cup raw banana sabji+1/2 cup vegetable salad|
|Breakfast (8:00-8:30AM)||1 cup broken wheat upma with vegetables+1 glass toned milk/1 cup tea|
|Mid-Meal (11:00-11:30AM)||100gm musk melon|
|Lunch (2:00-2:30PM)||4 chapathi+1/2 cup french beans curry+1/2 cup colocasia(arbi) sabji+ 1 glass buttermilk|
|Evening (4:00-4:30PM)||1/2 cup Sweet potato salad+ 1 cup green tea|
|Dinner (8:00-8:30PM)||3 chapathi+ 1/2 cup ridge gourd(thori) sabji+1/2 cup vegetable salad|
|Breakfast (8:00-8:30AM)||4 rice Idly+ 1/2 cup sambhar+1 tsp coconut chutney+1 glass milk/ 1 cup tea|
|Mid-Meal (11:00-11:30AM)||1 medium size pear|
|Lunch (2:00-2:30PM)||4 chapathi+1/2 cup lauki dal+1/2 cup green peas and panner sabji+1 glass butter milk|
|Evening (4:00-4:30PM)||1 small fistful (40 gm) of peanuts,almonds,walnuts+1 cup green tea|
|Dinner (8:00-8:30PM)||3 chapathi+ 1/2 cup bhindi sabji+ 1 cup vegetable salad|
|Breakfast (8:00-8:30AM)||1 cup roasted oats upma with vegetables+1 glass toned milk/1 cup tea|
|Mid-Meal (11:00-11:30AM)||1 medium size guava|
|Lunch (2:00-2:30PM)||1 cup rice+2 chapathi+aloo brinjal sabji+1/2 cup tomato dal+1 glass buttermilk|
|Evening (4:00-4:30PM)||1 cup boiled bengalgram with lemon+ 1 cup green tea|
|Dinner (8:00-8:30PM)||3 chapathi(multigrain-wheat;jowar;bajra)+1/2 cup tinda sabji+ 1/2 cup vegetable salad|
Do’s And Dont’s While Following Diet Plan of High Blood Pressure
Add these food items and habits in your lifestyle if you are following high blood pressure diet plan :
- Eat less salt
- Include more fruits and vegetables
- Include whole grain cereals
- Maintain a healthy weight.
- Include lean meat, fish and poultry.
- Include low fat dairy products.
Try to avoid these habits if you are following high blood pressure diet plan:
- Sedentary lifestyle
- Sleep deprived
Food Items You Can Easily Consume In High Blood Pressure Diet Plan
- Banana: These portable, easy-peel fruits aren’t just sweet and low in sodium; they’re also rich in potassium which helps lower blood pressure.
- Spinach: This green leafy delight is low in calories, high in fiber, and packed with nutrients like potassium, folate, magnesium – key ingredients for lowering and maintaining blood pressure levels.
- Celery: eating as few as four celery stalks a day can reduce high blood pressure. It contains phytochemicals known as phthalides that relax the muscle tissue in the artery walls, enabling increased blood flow and, in turn, lowering blood pressure.
- Oatmeal: Eating a diet high in fiber & whole grains helps your body maintain a healthy blood pressure and oatmeal does just that! It helps reduce both your systolic and diastolic pressure.
- Avocado: The oleic acid found in avocados can reduce high blood pressure and cholesterol levels.
- Watermelon: It contains an amino acid called L-citrulline, which has proven to lower blood pressure.
- Beetroot: This crimson root veggie is rich in nitrates, which is thought to relax blood vessels and improve blood flow.
- Oranges: This super rich vitamin fruit – is another food you must indulge in to lower your blood pressure.
Indian Diet Plan for High Blood Pressure: Foods to Eat & Avoid
You must maintain vitals, take medications, and keep an eye on your health at all times if you have diabetes, hypertension, or any other chronic disease. To better manage your condition if this overwhelms you, turn to Phable, India’s Top BP & Sugar Management App. Take control of your health by keeping in touch with your doctor, ordering medications, and doing much more from the comfort of your home.
“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!
High Blood Pressure and the Role of Diet
Your health and the proper functioning of your body are directly impacted by the food you consume. Obesity, Type 2 Diabetes, hypertension, and polycystic ovarian syndrome (PCOS) are just a few of the health issues and lifestyle illnesses that can be prevented or managed by eating a balanced, nutritious diet.
In addition to micronutrients like minerals, vitamins, antioxidants, and other trace components, a balanced diet includes macronutrients like carbs, proteins, fiber, and fats. Your body can suffer if you eat too little or too much of any one nutrient.
Your everyday diet, especially the following, has an impact on your blood pressure in a similar way:
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.
- Excess sugar
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
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.
- Foods rich in potassium
Potassium can help eliminate excess sodium from your body. Thus it is important to include potassium-rich foods in your diet.
- Foods rich in fibre
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.
- Foods rich in antioxidants
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.
- Low-fat dairy products
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.
Foods You Should Avoid
- Overly salty foods
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.
- Saturated and trans fats
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.
- Added sugars
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.
- Whole grains
- Fresh fruits and vegetables
- Lean meats, poultry, and fish
- Low-fat or non-fat dairy products
- Nuts, seeds, dry beans, and peas
The DASH diet also recommends limiting your consumption of the following foods:
- Sodium (limit consumption to 2300 mg, which amounts to 6 g of table salt per day)
- Fats and oils
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?
You can eat three to five meals a day to maintain a normal blood pressure level, depending on your appetite and needed calorie intake (which depends on your BMI, muscle mass, degree of activity, etc.). Your blood pressure may change as a result of hunger, and your heartbeat may become erratic. By eating smaller meals more frequently or nibbling in between main meals, you can prevent this.
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
- Stuffed cabbage and dal (lentil) paratha made with bajra (pearl millet) flour is filled with the goodness of lentils, whole grains, and high potassium from cabbage.
- Oats upma, made with oat bran and vegetables like carrots, broccoli, beans, etc. will give you a nutritious breakfast. The soluble fibre in oats keeps you full for a long time while also lowering your cholesterol levels.
- Ragi (finger millet) and spinach idli, made by substituting sooji (semolina) with ragi when making the batter and adding ground spinach to the batter just before steaming the idlis.
- Berry and banana smoothie bowl, made by blending frozen berries of your choice and bananas with low-fat milk or yoghurt and oats, topped with dry fruits, and seeds of your choice.
- A boiled potato or sweet potato with hard-boiled eggs and a slice of whole-wheat toast.
2. Indian Lunch For Hypertension
- One bowl of dahi bhindi (okra) with two bajra rotis.
- One bowl of brown rice and sambar, rasam, or dal made with green leafy vegetables.
- One bowl of dalia (broken wheat) pulao with rajma (kidney beans) curry.
- One portion of grilled or poached skinless chicken with boiled brown rice.
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
- One bowl of vegetable curry (pumpkin, brinjal, bitter gourd, bottle gourd, etc.) with green peas pulao.
- One bowl of chicken gravy with two whole wheat rotis.
- Steamed or grilled fatty fish like salmon, tuna, cod, etc. with one bowl of boiled brown rice and stir-fried vegetables
- One bowl of chole (chickpeas) or soyabean nuggets curry with two bajra or jowar (sorghum) rotis.
You can start your meal with a bowl of beetroot, tomato, pumpkin, or carrot soup.
4. Indian Snacks For Hypertension
- One bowl of sprouted moong (mung bean or green gram) chaat.
- One bowl of boiled sweet corn with a pinch of pepper or garam masala.
- One bowl of low-fat yoghurt with berries, bananas, apples, etc.
- A square of dark chocolate, weighing about 25 to 30 g.
- One mid-size seasonal fruit that is high in potassium, such as bananas, apricots, oranges, pomegranates, grapefruit, a cup of berries, a slice of watermelon, etc.
5. Indian Drinks For Hypertension
- Pomegranate juice, made by blending the seeds without any added sugar.
- Fresh coconut water, without any added sugar.
- Beetroot juice, made by blending a beetroot with some water and mint or ginger for taste.
- A cup of black tea, green tea, or hibiscus tea, made without milk or sugar.
- Juice of citrus fruits like oranges or grapefruits or lemon water.
- A glass of non-fat or low-fat milk.
Additional Diet Tips for Blood Pressure Control
- Having a meal plan for high blood pressure and planning your meals in advance can help you make healthy diet choices that improve your blood pressure and heart health.
- Try to record your food intake in a journal or an app on a daily basis. This can help you track your fibre, potassium, sodium, and fat intake.
- Instead of salt, use more spices like ginger, garlic, cinnamon, cumin, etc. along with fresh or dried herbs to make your food more flavourful. This will help you keep your salt intake within the recommended range of 6 g a day.
- Instead of deep-frying food in fats like oil, butter, or ghee, use cooking techniques like grilling, roasting, air-frying, sauteing, etc. to prepare your food. This will help cut down on your saturated fat intake and keep your cholesterol levels in check.
- Eat fresh fruit or dark chocolate for dessert instead of sweets or baked goods that are high in added sugars. This will help you avoid inflammation caused by high blood sugar levels.
- Snack on homemade snacks like popcorn or makhana (fox nuts) instead of store-bought chips or namkeen. This will lower your intake of saturated and trans fats, thus lowering your blood cholesterol levels.
Don’t Have Time To Read?
- The food you eat plays a vital role in maintaining your health, including your blood pressure levels.
- Sodium, fats, and sugars are some of the foods that you consume daily, which can have a negative impact on your blood pressure levels if consumed in excess.
- Foods high in potassium, fibre, antioxidants, low-fat dairy, and fresh fruits and vegetables can help keep your blood pressure down.
- Avoid foods with high-fat content, excess sodium, added sugars, caffeine, and alcohol if you have high blood pressure.
- The American Heart Association recommends following the DASH (Dietary Approaches to Stop Hypertension) diet to treat or prevent high blood pressure.
- Depending on your body’s caloric requirement, you can have three to five meals in a day to keep your blood pressure levels stable.
- Use more spices to add flavour to your cooking instead of salt; use fewer quantities of fats like oil, butter, ghee, or cheese when cooking; swap out foods that are high in added sugars with fresh fruits for desserts; and eat homemade snacks like popcorn or makhana instead or store-bought chips or namkeen.