High Blood Pressure Diet Plan
High blood pressure diet plan in the DASH style: 7 days of low-salt Indian or global meals full of dal, low-fat dairy, fruit and vegetables. Free.
Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated
How food can bring blood pressure down
In clinical trials, the DASH diet (Dietary Approaches to Stop Hypertension) — rich in pulses, whole grains, fruit, vegetables and low-fat dairy, and lower in saturated fat, sugar and salt — reduces blood pressure, and eating less salt lowers it even more. The WHO advises under 5 g of salt daily (roughly one level teaspoon), but most Indians consume about double that. The generator removes salty foods such as khakhra and papad, prioritises calcium- and fibre-rich foods, and includes a weight-loss deficit if you select it.
Hidden sources of salt
| Food | Why it counts |
|---|---|
| Papad, pickles, chutney powders | A lot of salt in every spoonful |
| Namkeen, chips, bhujia | Fried fat on top of salt |
| Packaged soups, sauces, instant noodles | A whole day’s salt in a single serving |
| Bread, cheese, processed meat | Salt you don’t notice in daily staples |
Foods that can help
- Fruit and vegetables — potassium-rich options include oranges, spinach, tomatoes, coconut water and banana (check with your doctor first if you have kidney disease)
- Whole grains, beans and dal
- Low-fat curd and milk
- Small portions of seeds and nuts
Other useful steps: lose any excess weight, walk briskly for 30 minutes on most days, cut down on alcohol and avoid smoking. Continue any blood-pressure medicine your doctor has prescribed.
Your questions, answered
What is the daily salt limit for high blood pressure?
Under 5 g a day altogether — about one level teaspoon — counting the salt already present in packaged foods, pickles, papad and bread.
Is pink or rock salt a healthier choice?
No. Sea, pink and rock salt are all mainly sodium chloride and affect blood pressure in the same way. Simply use less salt of any kind.
Is medicine always needed for high blood pressure?
With mildly raised blood pressure, exercise, weight loss and diet can sometimes be enough. Many people need medicine as well — never stop taking it without your doctor’s advice.
References: WHO: Salt reduction · NHLBI: DASH eating plan
Checked against the sources listed above. This is general health information and not medical advice — please ask your doctor or a registered dietitian what suits you.
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Our editors write every tool explainer and guide in plain language from current guidelines and research, and list the sources on the page.
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