Indian diet plan for high blood pressure

Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Brown Rice
Lentils
Chickpeas
Spinach
Tomatoes
Garlic
Onions
Bell Peppers
Broccoli
Carrots
Beets
Oranges
Bananas
Apples
Kiwi
Salmon
Chicken Breast
Turkey
Low-Fat Yogurt
Cottage Cheese
Almonds
Walnuts
Flaxseeds
Olive Oil
Whole Grain Bread
Quinoa
Sweet Potatoes
Cauliflower
Celery
Green Beans
Mushrooms
Papaya
Low-Fat Milk
Diet plan overview
The Indian diet plan for high blood pressure focuses on heart-healthy options. The key is to include foods that are low in sodium and rich in potassium. Typical meals might include moong dal, which is low in sodium, and potassium-packed fruits like bananas and oranges.
Meals are prepared with minimal oil and more steaming or boiling to reduce fat intake, and the use of spices like turmeric and garlic not only enhances flavor but also offers health benefits. Incorporating whole grains like oats and barley helps in maintaining a healthy heart.

Foods to eat
Whole Grains: Brown rice, whole wheat, and oats to maintain healthy blood pressure.
Leafy Greens: Spinach, kale, and fenugreek which are high in potassium and magnesium.
Berries: Blueberries, strawberries, and raspberries rich in antioxidants and low in sodium.
Beans and Lentils: Rich in fiber and protein, helping in lowering blood pressure.
Garlic and Onions: Natural blood thinners that also add flavor without the salt.
✅ Tip
Foods not to eat
Salt and Salty Snacks: Reduce intake of salt and avoid packaged snacks.
Fatty Meats: High in saturated fats, these can elevate cholesterol and blood pressure.
Full-Fat Dairy: Opt for low-fat or non-fat dairy alternatives instead.
Sugary Treats: Cakes, candies, and sweetened beverages can increase blood pressure.
Alcohol: Limit consumption as it can raise blood pressure.
Main benefits

📊 50% of Americans said they follow a specific diet or eating pattern (Source)
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Meal plan suggestion
Day 1
- Breakfast:Low-Fat Yogurt with Bananas and Flaxseeds
- Lunch:Brown Rice with Chickpeas, Spinach, and Tomatoes
- Dinner:Grilled Salmon with Steamed Broccoli and Carrots
- Snack:Apple slices with Almonds
Day 2
- Breakfast:Cottage Cheese with Kiwi and Walnuts
- Lunch:Quinoa Salad with Bell Peppers, Celery, and Low-Fat Yogurt Dressing
- Dinner:Baked Chicken Breast with Sweet Potatoes and Green Beans
- Snack:Orange slices
Day 3
- Breakfast:Whole Grain Bread with Cottage Cheese and Sliced Tomatoes
- Lunch:Lentil Soup with Carrots and Celery
- Dinner:Turkey Stir-Fry with Mushrooms, Bell Peppers, and Cauliflower
- Snack:Papaya chunks
Day 4
- Breakfast:Low-Fat Milk with Flaxseeds and an Apple
- Lunch:Brown Rice with Spinach, Garlic, and Onions
- Dinner:Grilled Salmon with Steamed Beets and Broccoli
- Snack:Kiwi slices with Almonds
Day 5
- Breakfast:Low-Fat Yogurt with Papaya and Walnuts
- Lunch:Chickpea Salad with Tomatoes, Bell Peppers, and Olive Oil
- Dinner:Baked Turkey with Sweet Potatoes and Green Beans
- Snack:Orange slices
Day 6
- Breakfast:Cottage Cheese with Bananas and Flaxseeds
- Lunch:Quinoa Salad with Spinach, Celery, and Low-Fat Yogurt Dressing
- Dinner:Grilled Chicken Breast with Steamed Carrots and Broccoli
- Snack:Apple slices with Almonds
Day 7
- Breakfast:Low-Fat Milk with Kiwi and Walnuts
- Lunch:Lentil Soup with Onions, Garlic, and Carrots
- Dinner:Baked Salmon with Steamed Cauliflower and Beets
- Snack:Papaya chunks
Want to learn more?
⚠️ Keep in mind
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Listonic team
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