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Foods And Dietary Changes Helps To Control High Blood Pressure

Written and reviewed by
Dt. Neha Suryawanshi 93% (18497 ratings)
M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai  •  14 years experience
Foods And Dietary Changes Helps To Control High Blood Pressure

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.
Indian diet plan for high blood pressure

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.
Indian diet plan for high blood pressure

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.
Indian diet plan for high blood pressure

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.

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.

Indian diet plan for high blood pressure 

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.

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