A Detailed Guide on High Blood Pressure Diet

Aditi Shenai

December 7, 2022

In recent years, the idea of staying “busy” has become more popular than ever, with people leading increasingly engaging and occupied lives. It has increased the popularity of fast, effortless and time-saving ready-to-eat and semi-cooked dishes.

After dealing with work and managing their kids, most people find it challenging to find time for cooking. With all the innovations in the workplace, there is little time left to experiment with cooking.

Consequently, people often turn to fast foods or ready-to-cook meals. Unfortunately, despite their healthful claims, these ready-to-eat or semi-cooked dishes are usually high in salt and sodium.

If you have high blood pressure, it is essential to change your lifestyle to manage it. It may mean limiting your salt intake, which is a quick way to lower your blood pressure. It may be difficult, as salt has likely been a part of your diet for a long time, but understanding how it affects your health can help you make healthier decisions.

Your blood pressure should stay around 120/80 mm Hg. Other lifestyle changes, such as reducing saturated fat, eliminating refined sugar, and increasing physical activity, can also help you manage this condition.

This article offers suggestions and information for a practical strategy for controlling blood pressure.

High Blood Pressure or Hypertension: An Overview 

Hypertension, commonly known as high blood pressure, is a persistent medical condition in which the force of the blood against the walls of the arteries is abnormally elevated. 

The heart pumps the blood through the vessels, applying pressure to the arteries as it passes through. The amount of pressure depends on the force of the blood, and when this pressure is too high, it can have a detrimental effect on the body, leading to hypertension.

Research indicates that various factors, such as high sodium intake, cholesterol, age, obesity, and inactivity, may contribute to high blood pressure. Therefore, two readings are vital to measuring blood pressure: the systolic reading (when the heart pumps blood) is 120mm Hg, and the diastolic reading (when the heart is relaxing) is 80mm Hg. This range of 120/80 mm Hg is the normal blood pressure range.

Unfortunately, many people with high blood pressure do not show any symptoms. Because of this, it often remains untreated or undiagnosed. However, if one experiences acute headaches, blurry vision, shortness of breath, dizziness, or excessive sweating, these may be signs and symptoms of high blood pressure. 

Studies have shown that high blood pressure increases the risk of cardiovascular diseases and strokes. For this reason, one must stay aware of one’s blood pressure levels. Monitoring pressure levels with gadgets or instruments and visiting the doctor can help manage blood pressure.

The HealthifyMe Note

When beginning a high-blood-pressure diet, one must make gradual, achievable modifications to one’s lifestyle. To ensure that these changes are beneficial to one’s health, it is essential to obtain assistance from a dietician. With their expert assistance, you can create a balanced diet that fits your requirements.

Recommendations for a High Blood Pressure Diet

Foods to Eat

  • Dairy products- You can include low-fat, skimmed, greek yoghurt, unsweetened dairy products, flax, soy, and double-toned milk. Desserts made out of these are accepted. 
  • Pulses- Masoor dal, pinto beans, kidney beans, garbanzo beans.
  • Vegetables- All fresh vegetables, leafy and non-leafy. Spinach, broccoli, asparagus, tomatoes, mushroom, cucumber, okra, eggplant, non-starchy. 
  • Cereals and grains- Atta, brown rice, oats, quinoa, and barley are low in sodium. 
  • Oil and fats- Olive oil, groundnut oil, coconut oil, mustard oil, sesame oil, flax oil, canola oil, rapeseed oil, and oleic oil. (Especially cold pressed) 
  • Nuts and seeds- All are allowed—an excellent source of MUFA and PUFA.  
  • Non-veg- Fish- salmon, sardines, herring, mackerel. Meat- chicken.
  • Egg white portion only.
  • Fruits- Green apples, apricot, avocadoes, blackberries, cherries, oranges, peaches, papaya, kiwi, watermelon, dried dates, mango, pomegranate, guava, pears, sweet lime.

Foods to Avoid

  • Dairy products- Exclude ice creams, chocolate milk, sugar yoghurts, cheese, cow’s or buffalo’s milk, and products made from them. 
  • Pulses- Faba bean, fried daal products, bhujias, fried besan items, etc., are high in salt/sodium.
  • Vegetables- Avoid canned vegetables.
  • Cereals and grains- Avoid all processed maida products.
  • Oils and fats- Salted butter
  • Nuts- Avoid salted nuts.
  • Non-veg- Fish roe, shellfish, crab, dried fish, tinned fish, shark, swordfish, prawn, hilsa. Meat- Red meat, organ meat, processed meat products. 
  • Egg- Yolk

High Blood Pressure Diet – Sample Meal Plan Options

According to various studies, high sodium intake gets associated with high blood pressure. Therefore, low-sodium foods are recommended for people suffering from high blood pressure or hypertension. Wherein the amount of sodium consumed is kept to a minimum.


  • Vegetable oats poha
  • Vegetable suji with walnuts
  • Omelette (2 egg whites), milk, and 4-5 almonds


  • Sprouts salad
  • Fruit chaat
  • Whole fruit ( guava, apple, etc.)


  • Chicken curry, rice, raita, and cucumber salad
  • Pumpkin and rice, rainbow salad, and oats ladoo
  • 2-3 roti with bitter gourd sabzi and curd


  • Whole corn
  • Banana walnut lassi 
  • Unsalted popcorn 


  • Cabbage and dal paratha with raita
  • Multigrain roti with plantain sabzi and dal 
  • Coconut cauliflower curry, rice, dahi bhindi

Combat Hypertension/High Blood Pressure like a Pro

According to studies, hypertension can harm the kidneys, eyes, and brain, raising the risk of heart attack or other cardiovascular conditions. Therefore, it’s essential to regularly check your blood pressure if you want to avoid such situations. In addition, monitoring your metabolic health is also necessary if you want to prevent hypertension. 

HealthifyMe assists users in recording, tracking, and analysing 80+ key metabolic parameters from home if you can’t visit your doctor frequently. Blood pressure is one of the many parameters this software can track over time.

To maintain healthy blood pressure, HealthifyMe’s experienced health professionals recommend limiting alcohol consumption to no more than one drink daily.

In addition, smoking is a known contributor to high blood pressure, so quitting will help bring down your numbers. High blood pressure can have various causes, including stress, so it is vital to relax and find ways to manage better and resolve stressful situations. Being overweight or obese can also lead to elevated blood pressure, so maintaining a healthy weight is essential. Eating nutritious foods, exercising regularly, and drinking plenty of water can help.

For those looking to combat lifestyle diseases such as diabetes and high blood pressure, a “super” way to do so is to focus on fitness and metabolic health. Those who are fitness-minded and desire to reduce their blood pressure or lose weight can easily incorporate any premium plans into their busy lives.

With a smart scale, users can better understand necessary body composition measurements, like weight, fat percentage, BMI, BMR, and muscle mass. This tool helps to lose the right amount of weight, which is especially beneficial for those who are obese and suffer from hypertension.

The Pro Plan

It includes sensors, body monitors, an AI assistant to guide you at every turn, and a biosensor system with a Continuous Glucose Monitor (BIOS). Your designated trainers and nutritionists focus on the remaining 23% of inquiries that require human judgement, leaving the AI assistant to handle the remaining 77% of your queries.

In addition, people with diabetes and hypertension now have much simpler access to glucose monitoring because of the new CGM device.

Without giving up your favourite meals, HealthifyMe can assist you in becoming your fittest self. The most recent fitness plan will supply the proper hypertension diet chart after considering your routines, nutritional preferences, and lifestyle choices.

As a result, it is simpler for you to follow along and get to know the outcomes faster. But remember that managing your hypertension is personal to you, so you need a particular diet strategy. 

The coaches at HealthifyMe will work with you to craft a personalised hypertension diet plan after learning exactly how your body responds to various foods.

The individualised diet and exercise programme considers several variables that affect your hypertension, including your dietary preferences, food allergies, food intolerances, lifestyle choices, BMI, metabolism, genetic predispositions, and medical history. The Pro Plan aims to create recommendations tailored to your health issues.


Poor eating habits, weight gain, stress, and a weak gut can all contribute to worsening high blood pressure. The best way to prevent and manage this condition is to have a balanced diet full of fruits, vegetables, lean proteins, and whole grains.

Additionally, one should consider making lifestyle changes, exercising, and maintaining good mental health to keep blood pressure levels normal and improve overall well-being.

Frequently Asked Questions (FAQ)

Q. Which diet is best for high blood pressure?

A. A balanced diet is ideal, with any required adjustments based on personal preferences. For example, individuals with high blood pressure are advised to eat a diet reduced in salt and sugar. Moreover, individuals can lower blood pressure by eating a low-fat diet high in fibre, such as wholegrain rice, bread, pasta, and lots of fruits and vegetables. 

Q. What is the best breakfast for high blood pressure?

A. A superb strategy to control high blood pressure for those with hypertension is eating breakfast. The most important meal of the day can get utilised to manage your HBP by selecting a nutritious alternative. Oatmeal, eggs, yoghurt, berries, fruit smoothies, whole grain bread, English muffins, fruits, and veggies are a few breakfast options.

Q. What are the ten best blood pressure-lowering foods?

A. Citrus fruits, salmon, pistachios, pumpkin seeds, berries, amaranth, celery, carrots, chia seeds, yoghurt, etc., are some foods that help lower blood pressure. In addition, broccoli, tomatoes, beets, spinach, and other green leafy vegetables help lower high blood pressure.

Q. Is coffee good for high blood pressure?

A. Researchers indicate that coffee may increase blood pressure. Your blood pressure may increase if you consume more than 4 cups of coffee daily. Consider reducing your intake of coffee, tea, or other caffeinated beverages like cola and energy drinks.

Q. What foods trigger high BP?

A. Table salt, certain spices and condiments like red chilli powder can raise blood pressure. In addition, fried foods, foods heavy in saturated and trans fats, fast food, salty snacks, and canned and frozen foods can shoot blood pressure.

Q. Can lack of sleep cause high blood pressure?

A. Heart disease and excessive blood pressure are connected to insomnia. Insufficient sleep over time can also result in bad habits for your heart, such as higher stress levels, less drive to exercise, and unhealthy eating choices. In addition, reducing elevated blood pressure is essential for good quality sleep.

Q. What drinks help lower blood pressure?

A. Drinks such as skimmed milk, tomato juice, beet juice, herbal tea, and pomegranate juice assist in lowering high blood pressure. 

Q. What is the fastest way to lower blood pressure naturally?

A. There are many natural ways to lower high blood pressure. Without the use of medications, one can reduce blood pressure by losing weight, exercising frequently, eating a balanced diet, consuming less salt, limiting alcohol, giving up smoking, and reducing stress.

About the Author

M.Sc in: Dietetics and Applied Nutrition from Manipal University. Worked: All over India and have been involved in helping set up nutrition departments in start ups. Interested in lifestyle based nutrition. Mantra: A healthy lifestyle isn't a choice to be made or discarded, it's a way of life!

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