Diet & Nutrition 4 MIN READ 7468 VIEWS May 15, 2016

Diet Plan To Control High Blood Pressure

Written By Latika Gupta

Diet Plan To Control High Blood Pressure

With people getting into inactive and sedentary lifestyles, diseases like high blood pressure are becoming quite prevalent. But is there any way to control it? Well tweaking your diet will certainly help!

Often neglected by many, the common high blood pressure can be a serious health hazard if not taken care of in time. High blood pressure or we can say hypertension is one of the most common risk factors that lead to chronic health problems like heart disease and kidney disease, apart from several other health issues that it may come along with. 

According to a research one in four adults in India is suffering from the problem of high blood pressure, out of which some are aware of their condition, while others have completely neglected it.

There is no sure shot way to cure high blood pressure permanently, but there are options to control it through medication, health diet and active daily life among others. 

In this situation, the person suffering from high blood pressure is the best one to help themselves in many ways, one of them being taking a healthy diet to control high blood pressure. But most of the people are unaware of the healthy diet needed to control high blood pressure. So here we help you in understanding what exactly healthy diet to control blood pressure means, what all options you have and also how to make your own diet plan to control high BP

What does a healthy diet to control high Blood pressure mean?

Now this can be summarized easily in the blow provided points for your better understanding. 

  • Reduce the amount of fat you are including in your diet, which mostly comes in the form of fried food. Instead, either grill, stew or bake your food as much as possible. 
  • Stick to unsaturated fats (Monounsaturated & Polyunsaturated) as much as possible as they are known to lower the LDL (Bad Cholesterol) and maintain HDL (Good Cholesterol)
  • Include low fat dairy products in your diet, like low fat milk, yogurts and cottage cheese along with other non-fat dairy products.
  • Reduce the amount of sugar you are consuming on daily basis. Try fruits sweetened with natural fruit extracts and replace your beverage with unsweetened fresh fruit juice. 
  • Increase the amount of fiber in your diet with at least 5 helping of fresh fruits and vegetables every day. 
  • Rely mostly on wholegrain and fiber enriched breads along with wholegrain cereals in the form of shredded weight flakes, bran flakes and oatmeal. 
  • Limit your salt intake and one of the best ways of doing so is to replace salt with spics, herbs and other salt free dressings while cooking or on your dinner table. 
  • Drink alcohol in moderation, however if you are facing no problem with drinking then a drink or two daily can help you in controlling stress, which also reduces blood pressure. If taken in moderation, alcohol can have some positive effects on your health. Here moderate drinking refers to 1 drink per day for women and 2 for men. 

For a person suffering from high blood pressure, a healthy diet refers to a low calories and low fat diet as the key to lower your blood pressure is to lose that excess weight. In cases when a person is already maintaining a healthy weight, but still suffering from high blood pressure moderating their daily diet can certainly help in lowering blood pressure without any medication. 

Experts suggest that anyone who is suffering from high blood pressure must include potassium rich dietary supplements in their daily diet along with magnesium and fish oils, before it takes any ugly turn for their health. While supplements can be a great idea to meet your daily nutritional needs, it is often advisable to find all your required natural nutrients in healthy foods that are included in your healthy diet plan for lowering blood pressure.

It is always advisable that a person suffering from high blood pressure should consult with their doctor first before visiting a nutritionist to get their diet plan formulated as per their health requirements. Only after their doctors consultation can a nutritionist decide on what all foods they should be including in their diet or what needs to be avoided. 

Apart from diet, another important aspect that plays a key role in bringing the blood pressure down is how active their lifestyle is. Exercise to control blood pressure is very important so do some physical activity like morning walk, to maintain a healthy and active lifestyle. 

Additionally, learning some stress management skills and techniques, such as, yoga, meditation or Tai Chi can help greatly in long run to fight not only high blood pressure but other lifestyle diseases as well, which mostly affect the person who gets stressed easily. 

One Day Sample Diet Plan To Control High Blood Pressure 


Meal Time

What To Eat

Breakfast (9:00 AM) Half cantaloupe with 1 cup Greek yogurt, whole wheat English muffin, tea/coffee(without sugar)
Mid Morning Snack (12:00PM) 1 cup of sugar snap peas and 1 or 2 apricots
Lunch (2:30PM) Bowl of fresh (vegetable/chicken) salad in fat free dressing of your choice, ½ whole-wheat bagel smeared with non-fat ricotta cheese 
Mid Evening Snack (5:30PM) Bowl of fresh cherries
Dinner (8:30PM) Fresh salad made of green veggies, fresh basil and strawberries, seared salmon with blueberry balsamic bliss and quinoa
Dessert (10:00PM) Grilled pineapple slices
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