If your blood pressure usually gets a reading of 140/90 for more than two weeks, then you probably suffer from high blood pressure or hypertension. Most of the times, a person having high blood pressure doesn’t experience any symptoms. In fact many patients may not experience any symptoms at all for years. Very rarely few patients feel dizzy, have headaches and also get nose-bleeds. Chronic hypertension puts a lot of stress on the blood vessels and muscles of the heart. Hypertension if left untreated, can lead to heart attack and stroke. 

Causes of High Blood Pressure

There are many factors that can lead to high blood pressure, most of which are indicative of an unhealthy lifestyle. Let’s take a look at the causes of high blood pressure:

1. Eating salt in excess

2. Lack of Physical Exercise

3. Lack of Roughage in the Diet

4. Obesity

5. Diabetes

6. Drinking Alcohol in excess

7. Eating too many fats

8. Too much sugar

9. Heredity

10.Smoking

11. Aging

12. Stress

How to Prevent High Blood Pressure?

In spite of all the above reasons that can cause hypertension, it is possible to control high blood pressure. A few ways by which one can control high blood pressure are:

1. Making dietary changes

2. By limiting the intake of salt

3. Maintaining a body weight

4. By indulging in physical activity regularly 

Indian Diet Plan for High Blood Pressure (DASH Diet)

Here is a sample chart of Indian diet plan for high blood pressure. This Indian diet plan for high blood pressure provides you around 1500 kilo-calories and can be followed if you are looking for managing your weight as well as hypertension.

EARLY MORNING: 1 tsp Roasted Flax seeds / Sunflower seeds / Soaked almonds 3-4 + Tea (without sugar)1 cup + Marie-biscuits –2                                   

BREAKFAST: Stuffed Carrot / spinach  paratha (whole wheat flour)2 small + Curd (Avoid  adding salt, you can add jeera powder) 1 cup / 50 gm  

OR 2 Egg White omelette with capsicum + 2 Brown Bread Slice / 1 Roti                                       

MID MORNING: Apple / Banana / Guava / PEAR / Orange 1  (50- 60 gms) + Green Tea (No Sugar)   

LUNCH: Vegetable brown rice pulav / Vegetable Oats Upma 1 soup bowl (50 gms when uncooked) + Cucumber, carrot, beetroot and onion raita-1 bowl + Mix veg salad 1 bowl   

OR Chapatti / Phulka (little or no fat ) 2 medium size + Capsicum / lady finger / parval / torai / Bottle gourd  vegetable 1 medium  bowl + Dal /  drumstick sambhar 1 med bowl + Salad 1 med bowl

EVENING: Green tea / Tea / Coffee (without sugar) / beet root juice 1 cup + Puffed Rice (unsalted ) / 2 wheat rusks  /water melon 1 bowl

DINNER: whole wheat flour chapatti / phulka 2 medium sized + Mix veg / drumstick  / palak vegetable 1 medium bowl + Curd / kadhi / dal 1 small bowl

BED TIME: Cow’s Milk (no sugar)1 cup

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
  • Sunflower seeds 
  • Watermelon 
  • Beetroot 
  • Spinach 
  • Whole grains (brown rice / whole wheat flour / Oats ) 

Hope you have now understood the importance of including these foods in your Indian diet plan for high blood pressure.

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:

1. 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.

2. 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.

3. 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.

4. 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.

5. 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.

6. 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.

7. 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.

8. 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.

9. 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 ketchup, crackers and soft drinks.

Apart from the above dietary changes from your Indian diet plan for high blood pressure, you also need to inculcate certain lifestyle modifications to keep your blood pressure within the normal range:

1. Exercise daily – Regular physical exercise can go a long way in bringing your blood pressure levels down. It improves the blood circulation and also lifts your mood.

2. Watch your weight – Keep a close eye on your weight and make it a point to maintain it within limits. Lose all that extra weight around your waist and prevent yourself from becoming overweight.

3. Monitor your blood pressure – You may buy a blood pressure monitor and check your blood pressure regularly to keep track of any irregularities.

4. Keep stress at bay – Try to keep stress at bay so that tension and anxiety do not affect your health in any way.