Blood Pressure Diet By Lovneet Batra

While we deal with the latest killer on the prowl, Covid19 and look for ways to tackle it, let’s look at an old foe, something that has been around for ages and has been known as the ‘silent killer’- High Blood Pressure.  However, unlike the no r very little information we have on COVID19, its causes and it’s possible cure and management, we have a lot of information about High Blood Pressure. 

High blood pressure or ‘hypertension’ is a condition that develops when the force of the blood against the walls of the arteries is too high for the blood to be pumped out into other places that depend on it. Ofcourse, that means, everywhere in the human body. 

When we measure blood pressure, we take a look into how much blood is passing through the  blood vessels and compare it with the amount of resistance it meets, while the heart is pumping.

A high blood pressure situation happens when your arteries become narrower and it is more difficult for the blood to pass through them because of the resistance. Over a long term, this condition can and more often than not, leads to heart diseases and strokes.

Normal blood pressure looks like 120/80mmHg

High blood pressure situation happens when your blood pressure starts maintaining levels above 130/80mmHg

Usually hypertension is defined as blood pressure above 140/90, and is considered severe if the pressure is above 180/120mmHg. 

The reason why high blood pressure is called a silent killer is because it’s symptoms merge with a lot of conditions that are easily solved by taking rest or with over the counter medications. But let us look at the ones that happen more often if you’re suffering from high blood pressure -headache, dizziness, impaired vision, failing memory, shortness of breath, extreme thirst and GI disturbances. If these are happening at  regular intervals for more than 3 days, get your blood pressure checked.

High blood pressure can strike any time , especially if your family and genes have a history of high bllod pressure and coronary diseases. If you’re someone with stress and obesity problems, you are more susceptible to high BP. The prevalence of high blood pressure in persons with BMI greater than 30  is 38% for men and 32% for women.

If you’re male and lead an inactive lifestyle, high blood pressure can strike you well before 45 years of age. In women, high blood pressure is generally noted to strike after 45 years. However, if you’re an overweight woman leading an inactive lifestyle and unhealthy eating habits, you will also not be able to stay off the BP radar too long.

How do we control high blood pressure?

High sodium is only one factor that needs to be reduced in your attempt to manage high blood pressure. Stop adding more salt to your food after it has been prepared/served. However, follow these tips as well to lower your BP. 

Tip 1 : Increase potassium intake 

Potassium is a sodium regulator and helps the body flush out the sodium via urine. It relaxes the walls of the blood vessels , letting the blood flow more freely. 

Rich Sources: Amaranth,rajmah, moth beans, soyabean, banana, dates, coconut, garden cress seeds, pistachios, cow milk and khoa

Tip 2 : Increase Calcium

Calcium is important for healthy blood pressure because it helps blood vessels tighten and relax when they need to. It’s also crucial for healthy bones and the release of hormones and enzymes we need for most body functions.

Rich Sources: Milk and its products(paneer, khoa), sesame seeds, almonds, radish leaves, mustard leaves, amarath leaves, soyabean and amaranth

Tip 3 : Increase Magnesium

Magnesium plays an important role in regulating blood pressure. It supports many processes in the body, including muscle and nerve function, the immune system, and protein synthesis.

Rich Sources: Amaranth, lentils, banana, peas, ground nuts, pine seeds and sunflower seeds

Tip 4 : Get on the DASH DIET (Dietary Approaches to Stop Hypertension)

Consume a diet rich in fruits, vegetables, lentils, whole grains  and low fat dairy products

What to ditch immediately for high blood pressure patients


  • Alcohol & Blood Pressure


Alcohol consumption is frequently correlated with high energy intake and obesity. It may also be an indication of increased physiological stress, and thus indirectly influence the blood pressure.It may directly affect terminal arterioles or venules.  


  • Caffeine & Blood Pressure


It can affect the increase in both Systolic Blood Pressure and Diastolic Blood Pressure.


  • Salt and Salt cured foods


Cut it out- Salt at the table. salted or smoked fish and meat. salted nuts, chips, salted popcorns, salted snacks, breads, breakfast cereals(cornflakes, oats), ketchup, chilli sauce, soya sauce, garlic sauce, pickles and chutneys, ajinomoto, processed cheese butter, mayonnaise, and salad dressings.

Notable points :

High blood pressure during pregnancy or gestational hypertension is common. Harmful, but common. If youre not getting this treated or not managing this, you and the baby are in danger. Gestational Hypertension can lead to pre-eclampsia stroke, preterm delivery, and low birth weight.

To manage this you must take more folic acid which you can find in Makkai, Lentils, Ladies finger, jackfruit, dates, guava pink flesh,mango, beetroot, sesame seeds, sunflower seeds and sugarcane juice

As always, talk to your gynaecologist before increasing the intake of any nutrient that has not been prescribed by them. Your blood reports will determine how much youre eating and what you should be eating. 

If you’re looking for a nutrition plan during your pregnancy and post pregnancy healthy weight loss, don’t hesitate to call us on +91 84470 02584.