Diet and Food Guidance for High Blood Pressure

Diet is one of the strongest tools for lowering blood pressure. A DASH-style pattern, rich in fruit, vegetables and low-fat dairy, has been shown in studies to lower it.

Eat more of

• Vegetables, fruit and leafy greens
• Whole grains such as oats, millets, brown rice and whole wheat
• Pulses, beans, nuts and seeds
• Low-fat curd or milk
• Potassium-rich foods such as banana, tomato, potato with skin and coconut water. If you have kidney disease or take certain medicines, ask your doctor first.

Eat less of

• Salt: aim for under about 5 g (one teaspoon) a day, or less if your doctor advises. Hidden salt in pickles, papad, namkeen, sauces, bread and instant foods adds up.
• Fried and processed foods, fast food and bakery items
• Sugary drinks and sweets
• Red and processed meat
• Alcohol and excess caffeine

Practical tips

• Read labels for sodium.
• Season with herbs, lemon, ginger and spices instead of salt.
• Cook at home when you can.
• Avoid salt substitutes that contain potassium unless your doctor agrees.

Ayurvedic dietary view

Light, fresh, freshly cooked food with limited salt and sour foods is traditionally advised. This is a traditional approach, and it fits well with modern salt-reduction advice.

Key point

Cutting salt and adding fruit and vegetables can lower pressure within weeks, but it does not replace prescribed medicine.

Before your appointment

Bring your home blood pressure log, with dates and times. List all medicines and supplements, including painkillers, herbal products and any Ayurvedic preparations. Note symptoms such as headache, chest pain or breathlessness, family history, salt intake, alcohol, sleep and any pregnancy plans. Ask about your target pressure, tests, medicines and the warning signs that mean you should call 112 or 102.