BLOOD PRESSURE DIET (Therapeutic Diet)
(Focused on Hypertension Control – Indian/Kerala Friendly)
⚠️ General Principles Before A–Z
• Salt: Maximum 5 grams/day (1 teaspoon total including cooking)
• Oil: 2–3 teaspoons/day (prefer cold-pressed oils)
• Water: 2.5–3 liters/day (unless kidney restriction)
• Avoid: Pickles, papad, bakery, processed foods, excess tea/coffee
• Cooking Method: Steam, boil, sauté lightly, pressure cook, bake
A – ASH GOURD (Kumbalanga)
Preparation:
• Juice: Blend fresh ash gourd with little jeera powder
• Curry: Light coconut milk curry (less salt)
• Stew: With moong dal
Consumption Time:
• Morning empty stomach juice (150 ml)
• Lunch as curry
Joining Foods:
• Moong dal
• Red rice
• Curry leaves
Benefit: Natural coolant, reduces BP & body heat
B – BANANA (Nendran / Robusta – moderate)
Preparation:
• Raw banana steamed
• Ripe banana as mid-meal
• Banana stem thoran (excellent)
Consumption Time:
• 11 AM snack
• 4 PM snack
Joining Foods:
• Buttermilk
• Sprouted green gram
Benefit: High potassium balances sodium
C – CARROT
Preparation:
• Raw salad
• Carrot-beet juice
• Light sauté
Consumption Time:
• Breakfast salad
• Evening juice
Joining Foods:
• Lemon
• Flax seeds
Benefit: Rich in antioxidants & fiber
D – DRUMSTICK (Moringa)
Preparation:
• Moringa leaf thoran
• Drumstick sambar (less salt)
• Leaf powder in buttermilk
Consumption Time:
• Lunch
Joining Foods:
• Toor dal
• Brown rice
Benefit: Reduces inflammation & supports heart
E – ELAICHI (Cardamom)
Preparation:
• Crush in warm water
• Add to herbal tea
Consumption Time:
• Morning herbal drink
Joining Foods:
• Tulsi
• Cinnamon
Benefit: Mild BP-lowering spice
F – FLAX SEEDS
Preparation:
• Dry roast & powder
• Add to curd
Consumption Time:
• Breakfast
Joining Foods:
• Oats
• Buttermilk
Benefit: Omega-3 fatty acids
G – GARLIC
Preparation:
• Raw 1 clove crushed
• Garlic chutney (low salt)
Consumption Time:
• Morning before breakfast
Joining Foods:
• Warm water
• Honey (optional small amount)
Benefit: Natural vasodilator
H – HIBISCUS TEA
Preparation:
• Boil dried hibiscus petals
• No sugar
Consumption Time:
• Evening 5 PM
Joining Foods:
• Cinnamon
Benefit: Clinically shown to reduce BP
I – INDIAN GOOSEBERRY (Amla)
Preparation:
• Amla juice
• Amla powder in warm water
Consumption Time:
• Morning
Joining Foods:
• Honey (small)
• Turmeric pinch
Benefit: Rich vitamin C
J – JEERA (Cumin)
Preparation:
• Jeera water (boiled overnight soaked seeds)
Consumption Time:
• Morning empty stomach
Joining Foods:
• Lemon drops
Benefit: Improves digestion & weight control
K – KERALA RED RICE
Preparation:
• Pressure cook
• No excess salt
Consumption Time:
• Lunch
Joining Foods:
• Vegetable curry
• Dal
Benefit: Fiber rich, low glycemic
L – LEMON
Preparation:
• Lemon water
• Salad dressing
Consumption Time:
• Morning / Lunch
Joining Foods:
• Warm water
• Mint
Benefit: Supports vessel elasticity
M – METHI (Fenugreek)
Preparation:
• Soaked seeds overnight
• Sprouts
Consumption Time:
• Morning
Joining Foods:
• Buttermilk
Benefit: Controls cholesterol
N – NUTS (Almonds, Walnuts)
Preparation:
• Soaked overnight
Consumption Time:
• Morning 5–6 pieces
Joining Foods:
• Fruits
Benefit: Healthy fats
O – OATS
Preparation:
• Cook with water
• Add vegetables
Consumption Time:
• Breakfast
Joining Foods:
• Flax seeds
• Carrot
Benefit: Beta-glucan fiber
P – POMEGRANATE
Preparation:
• Fresh fruit
• Fresh juice (no sugar)
Consumption Time:
• Mid-morning
Joining Foods:
• Apple
Benefit: Improves artery health
Q – QUINOA (Optional)
Preparation:
• Boiled like rice
Consumption Time:
• Lunch
Joining Foods:
• Vegetable curry
Benefit: High protein & fiber
R – RAAGI
Preparation:
• Ragi porridge (no sugar)
• Ragi dosa
Consumption Time:
• Breakfast / Dinner
Joining Foods:
• Coconut chutney (low salt)
Benefit: Calcium & fiber
S – SPINACH
Preparation:
• Lightly steamed
• Palak dal
Consumption Time:
• Lunch
Joining Foods:
• Garlic
Benefit: Nitrates improve vessel dilation
T – TURMERIC
Preparation:
• Golden milk (low fat milk)
Consumption Time:
• Night
Joining Foods:
• Black pepper
Benefit: Anti-inflammatory
U – URAD DAL
Preparation:
• Idli (less salt)
Consumption Time:
• Breakfast
Joining Foods:
• Sambar
Benefit: Protein support
V – VEGETABLE SOUP
Preparation:
• Mixed vegetables boiled
• No stock cubes
Consumption Time:
• Dinner
Joining Foods:
• Pepper
Benefit: Light night meal
W – WATERMELON
Preparation:
• Fresh slices
Consumption Time:
• Afternoon
Joining Foods:
• Mint
Benefit: Natural vasodilator (L-citrulline)
X – XYLITOL (Natural sweetener)
Preparation:
• Replace sugar in tea
Consumption Time:
• Limited use
Benefit: Sugar control support
Y – YOGURT (Low fat)
Preparation:
• Plain curd
• Buttermilk
Consumption Time:
• Lunch
Joining Foods:
• Jeera powder
Benefit: Gut health improves BP regulation
Z – ZUCCHINI
Preparation:
• Light sauté
• Steamed
Consumption Time:
• Dinner
Joining Foods:
• Garlic
Benefit: Low sodium vegetable
DAILY SAMPLE TIMETABLE (BP Therapeutic Model)
6:00 AM – Warm jeera water + garlic
7:30 AM – Oats / Ragi + nuts
11:00 AM – Banana / Pomegranate
1:30 PM – Red rice + dal + moringa/spinach + curd
4:30 PM – Hibiscus tea
7:00 PM – Vegetable soup + steamed veggies
9:00 PM – Turmeric milk
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