Ramesh Sharma, a 52-year-old marketing professional in Delhi, was diagnosed with hypertension during one of those routine health check-ups. After monitoring for a few days, he found his blood pressure would hover around 150/95 mmHg. He worked late, mostly ate at restaurants, hardly exercised and ate packaged snacks.
His doctor put him on low dose medication and suggested a change in diet as well as moderate exercise.
Over the next three months, Ramesh cut down his salt intake by not having pickles, namkeen and processed foods. He ate out less. He replaced white rice with millet three days a week and doubled the intake of vegetables, especially leafy greens. Instead of having fried snacks in the evening, he had fruits or roasted chana. He restricted alcohol to a very occasional drink. He also lost 4 kg and managed to get his blood pressure reading down to 128/82 mmHg. He had more stamina and fewer headaches. The medication was continued but the dosage was not increased, a good example of how diet can be an ally in long-term control of BP.
Diet remains one of the most potent, yet underrated, methods of controlling blood pressure, especially in the Indian context, where changing food habits is not easy. The good news is that it is not necessary to eat costly exotic fruits or apply torturous dietary restrictions to get rid of hypertension. With gradual and consistent alterations to one’s Indian food-based diet, blood pressure can be kept at a safe level.
Why is diet a major factor in hypertension?
Numerous factors influence blood pressure, and among them are salt intake, body minerals, weight, insulin resistance and chronic inflammation. The urban Indian diet is still rich in salt, refined carbs, saturated fats, and ultra-processed foods, none of which are good for hypertension. Diet is a major factor in hypertension because what you eat directly affects blood vessel function and fluid balance, with high sodium increasing pressure and potassium, fruits, vegetables and low-fat dairy helping to lower it.
1. Lower salt but intelligently
The daily salt intake of Indians is almost twice that of the recommended maximum, mainly coming from pickles, papads, packaged snacks, restaurant food and hidden sodium in seasonings. Keeping salt to less than 5 grams a day will lead to a considerable decrease in blood pressure. Do not lose flavour, instead add herbs, lemon, garlic, ginger, curry leaves, mustard seeds and spices to the food to pep it up without a sodium overload.
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2. Vouch for potassium-rich foods
Potassium has the property of neutralising the effect of sodium and relaxing the walls of blood vessels. Among Indian foods, the high potassium content of bananas, coconut water, spinach, bottle gourd, pumpkin, sweet potatoes, lentils and yogurt is effective. A diet rich in vegetables and fruits is a complementary discipline that helps in controlling blood pressure.
3. Right carb selection
Unrefined carbohydrates bring about a rise in insulin levels, which can aggravate high blood pressure. Millets (ragi, jowar, bajra), brown rice, oats and whole wheat should form the major diet while replacing rice, maida, and sugary foods.
Millets have been marketed as eco-friendly and are also a source of magnesium, the mineral that regulates blood pressure.
4. Unrefined fats are the focus
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Exceeding the limit of bad fats leads to the hardening of arteries. Instead of snacks that are deep-fried and made with vanaspati, use nuts, seeds, groundnut oil, mustard oil and a little ghee as healthy fats. Omega-3 oils, found in walnuts, flaxseeds and fatty fish, help reduce inflammation and keep the heart healthier.
5. Protein intake control
A protein-rich diet helps in the upkeep of muscle and metabolic health. Dals, legumes, curd, moderate paneer, eggs, and fish can be included; red and processed meat should be excluded as they are linked to an increased cardiovascular risk.
A sample plate for hypertension
Morning: Warm water + soaked almonds or walnuts
Breakfast: Vegetable oats/ragi dosa with less salt
Mid-morning: Fruit such as papaya or banana
Lunch: Brown rice or millet roti, dal, sabzi, curd
Evening: Roasted chana or fruit instead of fried snacks
Dinner: Light meal, vegetable khichdi or stir-fried vegetables with protein
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Hydration: Water, coconut water; avoid drinking too much tea/coffee
A hypertension diet is not about deprivation but eating the right food. Indian food, when prepared in a proper way, can be heart-friendly and tasty at the same time. The secret is in portion size, cooking methods, and the right ingredients.
(Kathuria is a clinical dietician)