Healthy Diet Chart for High Blood Pressure Patients

What is High Blood Pressure?

High blood pressure, also referred to as hypertension is a condition where the flow of blood pushing against the artery wall is consistently high. High blood pressure is also at times referred to as a silent killer, as the condition has no symptoms until it becomes severe. 

High blood pressure is a significant health concern in India, the prevalence is estimated to be around 25-30%. Additionally, the prevalence is higher in urban areas compared to rural populations. According to the World Health Organization, 1 in 4 adults in India has hypertension.

Blood pressure is measured in millimetres of mercury (mm Hg). The definition of high blood pressure varies depending on the region. The below-mentioned blood pressure reading in India is considered high blood pressure:

• A top number of 140 mmHg or above.
• A bottom number of 90 mmHg or higher.

In India, a number of 120-129/80 mmHg is considered pre-hypertension and readings between 120/90 mmHg or lower is considered normal.

High blood pressure can lead to several severe health problems including heart disease, stroke, kidney disease, vision issues, and more. 

Did you know? Approximately 46% of adults have hypertension and are unaware they have it. (World Health Organization).

What are the Causes of High Blood Pressure?

The amount of blood the heart pumps and how hard it is for the blood to move through the arteries determines the blood pressure. If the heart is pumping more blood and the arteries are narrow, it leads to high blood pressure. The exact cause of blood pressure is unknown, though it is associated with primary hypertension and other lifestyle factors or underlying medical conditions.

Primary Hypertension: Primary hypertension is a condition where there is no identifiable cause of high blood pressure. Primary hypertension is also referred to as essential hypertension and grows gradually over time. Several contributing factors include ageing, plaque buildup in the arteries, chronic stress (link between stress & high blood pressure), etc.

Secondary Hypertension: Secondary hypertension results from underlying medical conditions or a specific cause. It appears suddenly and can spike blood pressure. Several conditions that can lead to secondary hypertension include thyroid problems, obstructive sleep apnea, kidney disease, blood vessel problems, cough & cold problems, etc.

Other factors that can cause high blood pressure include:

• Unhealthy Diet:

  An unhealthy diet or diet high in salt/sodium can cause the body to retain water which increases blood volume & puts extra pressure on the blood vessels. 

• Obesity:

  Excess body weight can put a load on the heart resulting in hormonal & metabolic changes in the body that may contribute to high blood pressure.

• Chronic Stress:

  Persistent stress can cause the body to stay in a constant state of alert releasing hormones like adrenaline and cortisol resulting in temporary blood pressure spikes.

Other factors include lack of physical activity, excessive alcohol or smoking, certain medications, sleep deprivation, and more.

Read More: Why Indian Moms Age Faster — And How to Help Her Stay Healthy

How to Reduce High Blood Pressure?

Management of high blood pressure involves a combined approach involving lifestyle change and medication. A hypertension specialist or cardiologist specialises in the management of hypertension and recommends medication based on the blood pressure reading and the underlying condition. 

Lifestyle Changes to Lower Blood Pressure:

Lowering blood pressure naturally is not quite common, but it is possible. Lifestyle changes like maintaining a healthy weight, eating a healthy diet, cutting down on salt (less than 1,500 mg/day), consuming potassium (3,500 – 5,000 mg/day), maintaining an active lifestyle, limiting alcohol, and more can help lower blood pressure naturally, particularly stage 1 hypertension. 

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Medications to Lower Blood Pressure:

A hypertension specialist or cardiologist may recommend certain medications to lower blood pressure. 

• Diuretics:

  These medicines help reduce fluid and excess sodium from the body. 

• ACE Inhibitors:

  Angiotensin-converting enzyme inhibitors help block the production of the angiotensin II hormone and help avoid blood vessel narrowing. 

• Other medicines:

  Include calcium channel blockers, beta-blockers, angiotensin II receptor blockers, and more.

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Food to Eat During Hypertension:

Following a healthy diet is usually recommended by specialists to manage and lower high blood pressure. Also, certain foods can help manage and lower blood sugar naturally, especially when included as part of a balanced diet. Some of the foods to include in your everyday diet to manage hypertension include: 

• Leafy Greens:

  Leafy greens like spinach and Swiss chard are good sources of potassium (potassium rich foods) and magnesium which help keep blood pressure levels normal.

• Nuts & Seeds:

  Nuts and seeds are high in nutrients, fibre, and arginine, which help relax blood vessels and result in managing high blood pressure.

• Citrus Fruits:

  Citrus fruits like orange, lemon, and grapefruit, are packed with vitamins, minerals, and plant compounds that help keep the heart healthy and reduce the risk of various heart diseases. 

• Fatty Fish:

  Fatty fish are a good source of omega-3 fats which are known to offer significant heart benefits. Additionally, consuming fatty fish may help reduce inflammation resulting in lower blood pressure. 

• Berries:

  Berries are a good source of antioxidants, adding them to the diet can increase the level of nitric oxide in the blood which helps control the production of molecules that restrict blood flow. 

• Other foods to eat during hypertension include carrots, eggs, broccoli, yoghurt, lean meats, and more.

Also Read: Benefits & Side Effects of Muskmelon (Kharbuja)

Food to Avoid During Hypertension:

There are certain foods that can raise the blood pressure levels in the body and should be avoided. Food to avoid or limit to manage blood pressure include:

• Salty Foods:

  Sodium is a major contributor to blood pressure spikes. Consuming excess salt affects the fluid balance in the body and makes the body retain more water increasing blood pressure.

• Processed & Fatty Meats:

  Processed meats are high in saturated fat and salt, which are known to increase blood pressure and cholesterol.

• Sugary Foods & Drinks:

  Consuming excess sugar is linked to weight gain and insulin resistance resulting in raising blood pressure. 

• Alcohol:

  Excess alcohol consumption is not directly linked to spiking blood pressure but it can reduce the effectiveness of blood pressure medications. 

• Caffeinated Beverages:

  Consuming excessive amounts of caffeine can also cause a temporary increase in blood pressure.

• Other foods to avoid include trans fats, saturated fats, frozen meals, processed foods, red meats, certain dairy products, etc.

Also Read: Benefits & Side Effects of Jamun (Indian Blackberry)

7-Day Diet Chart for Hypertension Patient

Monday

• Breakfast: Oatmeal with banana slices & low-fat milk. 
• Mid-morning: A handful of unsalted almond (soaked almonds or raw almonds-which helps loose weight faster) or a small bowl of watermelon.
• Lunch: 2 chapatis, 1 cup cluster beans curry, ½ cup paneer sabji & cucumber salad.
• Evening: A small bowl of roasted chana or sprouts & 1 cup of green tea. 
• Dinner: 1 bowl of vegetable khichdi, curd & sautéed lauki.

Tuesday

• Breakfast: 3 idlis, sambhar, & 1 tablespoon of pudina chutney.
• Mid-morning: Coconut water or a small bowl of pomegranate.
• Lunch: 1 cup rice, 2 chapatis, ½ cup jimikand curry, ½  cup ivy gourd (health benefits & side effects of ivy gourd) & salad.
• Evening: Apple slices or 1 cup of tea/milk. 
• Dinner: 3 multigrain chapatis, lauki sabzi, & 1/2 cup vegetable salad.

Wednesday

• Breakfast: Vegetable sandwich & 1 cup of buttermilk.
• Mid-morning: A pear or orange. 
• Lunch: 1 cup masoor dal, 2 bajra chapati, mixed veg sabzi & raw papaya salad.
• Evening: 1 bowl of unsalted popcorn & 1 cup of green tea.
• Dinner: 1 bowl of vegetable soup, 1 wheat chapati & palak sabzi.

Thursday 

• Breakfast: Vegetable poha & one glass of toned milk.
• Mid-morning: Herbal tea & 2 whole-wheat crackers.
• Lunch: 1 cup toor dal, 2 whole wheat chapati, baingan bharta & tomato salad.
• Evening: 1 small bowl of boiled sweet corn with lemon & coriander.
• Dinner: Grilled fish or paneer, steamed broccoli & 2 chapati.

Friday

• Breakfast: Vegetable dalia & 1 glass of low-fat milk.
• Mid-morning: 1 small bowl of mixed fruits. 
• Lunch: Barley khichdi, 1 bowl of curd & carrot-beet salad.
• Evening: 1 small bowl of roasted makhana.
• Dinner: 3 chapati, ½ cup bhindi sabji & 1 cup vegetable salad.

Saturday

• Breakfast: 2 ragi dosa + coriander chutney
• Mid-morning: 1 medium size guava.
• Lunch: Grilled tofu, vegetable pulao & cucumber raita.
• Evening: 1 small bowl of fresh fruit chaat.
• Dinner: 1 bowl of vegetable soup, 1 wheat wrap with grilled veggies.

Sunday

• Breakfast: 2 paratha aloo/onion & 1 glass low-fat lassi.
• Mid-morning: Handful of watermelon seeds.
• Lunch: 1 cup rajma, 1 small bowl brown rice & salad with beetroot.
• Evening: ½  cup sweet potato salad & green tea.
• Dinner: 2 multigrain chapatis, 1 cup grilled chicken curry/paneer & veg salad.

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FAQs

Can high BP cause dizziness?

Yes, high blood pressure can cause dizziness.

Does high BP cause heart attacks?

Yes, high BP can lead to heart attack. 

Can high BP cause nose bleeding?

High BP does not directly cause nose bleeding. 

Can high BP cause paralysis?

Yes, high BP can cause paralysis.