An Indian diet plan for high blood pressure
Almost everyone told to cut salt starts with the shaker on the table, which is where the least of it is. The real sources are elsewhere in the kitchen.
Where the salt is hiding
- Pickle — one spoon can carry a large share of a day's sodium
- Papad — salted before it reaches you
- Namkeen, bhujia and chips
- Packet masalas and instant noodle sachets
- Bakery bread and biscuits
Removing pickle and papad from daily use usually does more than cooking without salt.
Potassium is the half nobody mentions
Banana, coconut water, spinach, beans and curd help blood pressure by a different route. Adding these matters alongside taking salt away — unless you have kidney trouble, in which case potassium needs your doctor's guidance.
What stays the same
Rice, roti, dal and sabzi are all fine. This is a seasoning and snacking problem, not a reason to change what the household cooks.
Build a lower-salt week, free Tick high blood pressure during setup and the plan adjusts. From the food you already eat.Common questions
How much salt is allowed with high blood pressure?
Most guidance sits near 5 g of salt a day, which is about one level teaspoon from all sources. Your doctor sets your own target.
Is pickle bad for blood pressure?
Daily pickle is one of the largest sodium sources in a typical Indian diet. Occasional is a different matter.
More guides
This is general food guidance, not medical advice. If you are pregnant, taking medication or managing an illness, show any plan to your doctor first.