How diet lowers blood pressure
The DASH diet (Dietary Approaches to Stop Hypertension) — plenty of vegetables, fruit, whole grains, pulses and low-fat dairy, with less salt, sugar and saturated fat — lowers blood pressure in clinical trials, and cutting salt lowers it further. The WHO recommends less than 5 g of salt a day (about one level teaspoon), yet most Indians eat around twice that. The generator removes salty items such as papad and khakhra, puts fibre- and calcium-rich foods first, and adds a weight-loss deficit if you choose it.
Where the salt hides
| Food |
Why it matters |
| Papad, pickles, chutney powders |
Very high in salt per spoon |
| Namkeen, chips, bhujia |
Salt plus fried fat |
| Packaged soups, sauces, instant noodles |
A day’s salt in one serving |
| Bread, cheese, processed meat |
Hidden salt in everyday foods |
Foods that help
- Vegetables and fruit — potassium-rich choices include banana, coconut water, tomatoes, spinach and oranges (ask first if you have kidney disease)
- Dal, beans and whole grains
- Low-fat milk and curd
- Nuts and seeds in small portions
Also helpful: losing extra weight, 30 minutes of brisk walking most days, limiting alcohol and not smoking. Keep taking any blood-pressure medicine your doctor prescribed.
Frequently asked questions
How much salt should I eat with high blood pressure?
Less than 5 g a day in total — about one level teaspoon — including the salt already in bread, papad, pickles and packaged foods.
Is rock salt or pink salt better for BP?
No. Rock, pink and sea salt are all mostly sodium chloride and raise blood pressure the same way. Use less of any salt.
Can diet alone control high blood pressure?
For mild high blood pressure, diet, weight loss and exercise may be enough. Many people also need medicine — never stop it without your doctor.
Sources: WHO: Salt reduction · NHLBI: DASH eating plan
Reviewed for accuracy against the sources above. This page is general information, not medical advice — talk to your doctor or a registered dietitian about your own needs.
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