Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
Table of Contents
Healthy diet chart for high blood pressure patients
Why High Blood Pressure Needs Dietary Attention
Lots of people suffer with high blood pressure and don’t even notice it. You feel fine most days. But quietly, your heart keeps working with great hindrance.
By the age it builds up by eating too much salt, junk and processed food and lack of physical exercise and not taking rest properly. Life gets busy, and food choices take the hit.
The good news is, food can fix a lot. You don’t need anything fancy.by simple diet you can easily overcome the high blood pressure issue.
What Is High Blood Pressure
Blood pressure causes by when your blood move through arteries very high speed it gives strain that known as hypertension that’s why you should take hypertension diet plan for your body. Doctors usually call it high when it goes above 130 over 80.
You won’t feel it right away. That’s the tricky part. But slowly it starts affecting your heart, kidneys, and even your eyes. There are lots of reasons why it happened, but it mostly depends on what you eat and how much stress you carry through your work or life.
The Role of Diet in Managing Hypertension
Food is important aspect for your hypertension. If you are consuming too much sodium, then it makes your body hold on to water which cause high blood pressure. Potassium and magnesium are helps to relax your blood vessels in your body.
If you want a diet for your blood pressure, then you need to create a balance in your meal. You should add more fruits and vegetables and use less processed stuff. Curd, dal, rice, grains — these calm your system.
You can enjoy your meal. Just flavour it differently. You should add lemon or herbs instead of more salt which help you to your blood pressure.
Foods That Help Lower Blood Pressure Naturally
You should use fruits and vegetables in your foods to lower pressure because it helps in your blood pressure and help in overall health. You can use bananas, oranges, beetroot, spinach, papaya because they have potassium and fiber which help you in your blood pressure. They help your heart relax.
Using milk product then helps you to give calcium to your body. You should take oats, brown rice and millets because it helps to give you fiber and magnesium and it helps keep your BP stable
If you eat eggs or fish, that’s okay. Drink coconut water to regulate high blood pressure while heaviness in your body.
You should add walnuts, flaxseeds, almonds in your diet because it has good fats. Drink water through the day.
Foods to Avoid during High Blood Pressure
Salt is the big one. It hides in snacks, pickles, sauces, soups — even bread sometimes. You can use small amounts according to your taste and take Low-sodium diet for high BP.
If you take Fried food, red meat, sweets and soft drinks because it will make things worse that’s why you should avoid too much caffeine or alcohol which it causes high blood pressure.
You can use coriander, garlic, basil or mint if you want to flavour.
One-Day Sample Diet Chart for High Blood Pressure (Indian Style)
- Morning 7 AM
Warm water with flaxseeds - Breakfast 8 AM
Vegetable oats upma with milk - Mid-Morning 11 AM
A medium cup of papaya or banana - Lunch 1 PM
Brown rice, dal, sautéed spinach and salad - Evening 4 PM
Roasted chana or fruit smoothie - Dinner 7 PM
Millet roti, mixed vegetable curry, and curd - Before Bed 9 PM
Warm water or herbal tea
It’s a simple blood pressure control diet — easy to follow, no heavy cooking, no fancy rules. It keeps you light but full.
Additional Lifestyle Tips to Control Blood Pressure
- You should try do physical activity like walking. Not too long but at least try for 15 minutes in morning which help to regulate blood pressure naturally. You can do Yoga, breathing or stretching because it can calm your mind too.
- Sleep is important but we always neglect that because of our busy schedule but by simply sleeping properly can change your BP issue easily.
- Don’t try to change everything overnight. Just start somewhere and stick with it.
Common Mistakes
You should not skip your meals because it just makes BP swing up and down.
People use too many “low sodium” salts, thinking they’re safe. Most still have sodium. And relying only on medicine without changing food habits doesn’t work for long.
Herbal and Natural Remedies (With Caution)
Garlic and beetroot juice — they help some people. But don’t replace your regular medicine with them. Always first consult with your doctor.
Natural doesn’t mean it fits everyone that’s why you should use carefully.
When to Consult a Dietitian
You should talk to a dietitian before taking diet for you. Dietitian can help you to make a hypertension diet plan that helps in your daily life routine.
It is very helpful if you have diabetes or kidney issues in your body. You should make plain according to your body and nutritional need for your body.
Yes, one small cup is fine. Just don’t have too many.
Yes. Banana contains potassium which help you to balance sodium level in your body.
About one teaspoon total; from everything you eat.
Yes, one boiled is fine. You should avoid frying because it can cause high blood pressure in your body.
You can use olive mustard oil or canola oil but use only small amounts. You should not reuse oil after frying.
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