{"id":11228,"date":"2016-05-15T18:19:04","date_gmt":"2016-05-15T18:19:04","guid":{"rendered":"http:\/\/localhost\/hk-blog\/diet-plan-to-control-high-blood-pressure-bid-4478\/"},"modified":"2026-01-28T11:45:56","modified_gmt":"2026-01-28T06:15:56","slug":"diet-plan-to-control-high-blood-pressure-bid-4478","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/diet-plan-to-control-high-blood-pressure\/bid-4478\/","title":{"rendered":"<strong>High Blood Pressure Diet Plan<\/strong>"},"content":{"rendered":"\r\n<p>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, following a specialised <strong>high blood pressure diet<\/strong> will certainly help!<\/p>\r\n\r\n\r\n\r\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.healthkart.com\/connect\/diet-plan-to-control-high-blood-pressure\/bid-4478\/#What_is_High_Blood_Pressure_or_Hypertension\" >What is High Blood Pressure or Hypertension?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.healthkart.com\/connect\/diet-plan-to-control-high-blood-pressure\/bid-4478\/#Discussing_the_Cure_for_High_Blood_Pressure\" >Discussing the Cure for High Blood Pressure<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.healthkart.com\/connect\/diet-plan-to-control-high-blood-pressure\/bid-4478\/#What_Does_a_High_Blood_Pressure_Diet_Mean\" >What Does a High Blood Pressure Diet Mean?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.healthkart.com\/connect\/diet-plan-to-control-high-blood-pressure\/bid-4478\/#One_Day_Sample_Diet_Plan_to_Control_High_Blood_Pressure\" >One Day Sample Diet Plan to Control High Blood Pressure\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.healthkart.com\/connect\/diet-plan-to-control-high-blood-pressure\/bid-4478\/#Customising_a_High_Blood_Pressure_Diet\" >Customising a High Blood Pressure Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.healthkart.com\/connect\/diet-plan-to-control-high-blood-pressure\/bid-4478\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_High_Blood_Pressure_or_Hypertension\"><\/span><strong>What is High Blood Pressure or Hypertension?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<p>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.\u00a0<\/p>\r\n\r\n\r\n\r\n<p><em>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.<\/em><\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Discussing_the_Cure_for_High_Blood_Pressure\"><\/span><strong>Discussing the Cure for High Blood Pressure<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<p>There is no sure shot way to cure high blood pressure permanently, but there are options to control it through medication, healthy diet and active daily lifestyle among others.\u00a0<\/p>\r\n\r\n\r\n\r\n<p>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 a healthy diet to control blood pressure means, what all options you have, and how to make your own diet plan to control high BP.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Does_a_High_Blood_Pressure_Diet_Mean\"><\/span><strong>What Does a High Blood Pressure Diet Mean?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<p>Now this can be summarised easily in the below provided points for better understanding:<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li>Fats that mostly come in the form of fried food are extremely unhealthy trans fats, and are among the <strong>high blood pressure foods to avoid<\/strong>. Instead, grill, stew or bake your food as much as possible.<\/li>\r\n\r\n\r\n\r\n<li>Stick to unsaturated fats (monounsaturated &amp; polyunsaturated) in <strong>food for high blood pressure<\/strong>. This is because they are known to lower the LDL (bad cholesterol) and maintain HDL (good cholesterol).<\/li>\r\n\r\n\r\n\r\n<li>Include low fat dairy products in your diet, like low fat milk, yoghurts and cottage cheese along with other non-fat dairy products.<\/li>\r\n\r\n\r\n\r\n<li>Reduce the amount of sugar you are consuming on a daily basis, and instead rely on <strong>fruits for high blood pressure <\/strong>that are highly beneficial. Try foods sweetened with natural fruit extracts and replace your beverage with unsweetened fresh fruit juice.<\/li>\r\n\r\n\r\n\r\n<li>Increase the amount of fibre in your diet with at least 5 helping of fresh fruits and vegetables every day.<\/li>\r\n\r\n\r\n\r\n<li>Rely mostly on wholegrain and fibre-rich breads along with wholegrain cereals in the form of shredded weight flakes, bran flakes and oatmeal.\u00a0<\/li>\r\n\r\n\r\n\r\n<li>Limiting your salt intake can also be one of the ways to control <strong>high blood pressure<\/strong>. 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.\u00a0<\/li>\r\n\r\n\r\n\r\n<li>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.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"One_Day_Sample_Diet_Plan_to_Control_High_Blood_Pressure\"><\/span><strong>One Day Sample Diet Plan to Control High Blood Pressure\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<figure class=\"wp-block-table\">\r\n<table>\r\n<tbody>\r\n<tr>\r\n<td><strong>Meal Time<\/strong><\/td>\r\n<td><strong>What To Eat<\/strong><\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Breakfast (9:00 AM)<\/td>\r\n<td>Half cantaloupe with 1 cup Greek yoghurt, whole wheat English muffin, tea\/ coffee (without sugar)<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Mid Morning Snack (12:00 noon)<\/td>\r\n<td>1 cup of sugar snap peas and 1 or 2 apricots<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Lunch (2:30 PM)<\/td>\r\n<td>Bowl of fresh (vegetable\/chicken) salad in fat free dressing of your choice, \u00bd whole-wheat bagel smeared with non-fat ricotta cheese\u00a0<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Mid Evening Snack (5:30 PM)<\/td>\r\n<td>Bowl of fresh cherries<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Dinner (8:30 PM)<\/td>\r\n<td>Fresh salad made of green veggies, fresh basil and strawberries, seared salmon with blueberry balsamic bliss and quinoa<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Dessert (10:00 PM)<\/td>\r\n<td>Grilled pineapple slices<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/figure>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Customising_a_High_Blood_Pressure_Diet\"><\/span><strong>Customising a High Blood Pressure Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<p>For a person suffering from high blood pressure, a healthy diet refers to the one with low calories and low fat. The key to lowering blood pressure is to lose excess weight. In cases when a person is already maintaining a healthy weight and suffering from high blood pressure, moderating the daily diet can certainly help in lowering blood pressure without any medication.<\/p>\r\n\r\n\r\n\r\n<p>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.<\/p>\r\n\r\n\r\n\r\n<p>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 doctor\u2019s consultation can a nutritionist decide on what all foods they should be including in their diet or what needs to be avoided in order to reduce the <strong>causes of high blood pressure<\/strong>.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<p>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. These can help you reduce the <strong>symptoms of high blood pressure<\/strong>.<\/p>\r\n\r\n\r\n\r\n<p>Additionally, learning some stress management skills and techniques such as yoga, meditation or Tai Chi can help greatly in the long run to fight high blood pressure. These are also helpful in avoiding or fighting other lifestyle diseases that mostly affect the person who gets stressed easily.<\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>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, following a specialised high blood pressure diet will certainly help! What is High Blood Pressure or Hypertension? Often neglected by many, the common high blood pressure can be a [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":16494,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[442,458],"tags":[],"secondary_tag":[23,109],"class_list":{"0":"post-11228","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-diet-and-nutrition","8":"category-lifestyle-changes","9":"secondary_tag-diet","10":"secondary_tag-motivation","11":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>High Blood Pressure Diet Plan You Must Follow - HealthKart<\/title>\n<meta name=\"description\" content=\"Did you know that a high blood pressure diet can help you control and prevent hypertension? 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