Diet Chart For High Blood Pressure (Hypertension)

Diet Chart for High Blood Pressure (Hypertension)

EARLY MORNING (6–7 AM)

- Warm water

- 1 tsp soaked flaxseeds or chia seeds

- OR 1 small clove garlic (crushed)

BREAKFAST (8–9 AM)

- Vegetable oats / dalia

- Vegetable poha (less salt)

- 2 multigrain rotis + vegetable sabzi

- Idli with sambhar (low salt)

- 1 bowl fruit (banana/apple/papaya)

- 1 cup low-fat milk or curd

MID-MORNING (11–12 PM)

- 1 fruit (orange/guava/watermelon)

- OR coconut water

- OR 5–6 soaked almonds

LUNCH (1–2 PM)

- 2 multigrain rotis or brown rice

- Dal / rajma / chana

- Green vegetables (lauki, tori, spinach, beans)

- Curd or buttermilk (no added salt)

- Salad (cucumber, carrot, beetroot)

EVENING SNACK (4–5 PM)

- Roasted chana / makhana

- Fruit chaat (no salt)

- Green or herbal tea

DINNER (7–8 PM)

- 2 rotis + vegetable sabzi

- Vegetable soup + paneer/tofu

- Khichdi with vegetables (low salt)

BEDTIME (Optional)

- Warm turmeric milk (low fat)

FOODS TO AVOID

- Extra salt (limit < 5 g/day)

- Pickles, papad, chutneys

- Namkeen, bakery items

- Fast food, packaged food

- Excess tea/coffee

- Alcohol and smoking

BEST FOODS FOR BP CONTROL

- Banana, orange, coconut water

- Lauki, spinach, beetroot

- Garlic

- Flaxseed, chia seeds

- Oats and millets

- Low-fat milk and curd

IMPORTANT LIFESTYLE TIPS

- Walk 30–40 minutes daily

- Reduce stress (yoga, pranayama)

- Maintain healthy weight

- Check BP regularly

- Sleep 7–8 hours