Blood pressure diet plan
Blood pressure diet plan with less salt, not less taste
A blood pressure diet lowers sodium and increases vegetables, fruit, whole grains and legumes. The WHO recommends under 5 g of salt a day, about one teaspoon, and most of it hides in pickles, papad, namkeen and processed food. Praksha shows you practical swaps for Indian meals.
Who this is for
- You have hypertension or borderline high blood pressure
- You eat a lot of pickles, papad, namkeen or packaged food
- You also have diabetes, cholesterol or kidney concerns
What your plan focuses on
Hidden salt
Finding where the salt in your day really comes from.
Flavour without salt
Herbs, spices and cooking methods that keep food tasty.
More fruit, vegetables and legumes
A plate that supports healthy blood pressure.
Weight and routine
Modest weight loss and regular habits help blood pressure.
Food guidance
Usually emphasised
- Vegetables, fruit and legumes
- Whole grains
- Curd or buttermilk (without added salt)
- Home-cooked food with measured salt
Usually limited
- Pickles, papad and namkeen
- Packaged and processed foods
- Extra salt at the table
- Excess alcohol
This is general guidance. Your own plan is personalised to your reports, medication and food preferences.
What we track
- Home blood pressure readings
- Weight and waist
- Cholesterol and blood sugar
- Kidney markers as advised
Please note
If you have kidney disease, potassium-rich foods may need to be limited. Your plan takes this into account, so please share all your reports.
Frequently asked questions
How much salt is safe?
The WHO advises less than 5 g of salt a day, about one teaspoon, from all sources including packaged food.
Do I need to avoid pickles and papad completely?
Not necessarily. They are high in salt, so the plan sets small, occasional portions that fit your day.
Can diet replace my BP medicine?
No. Diet helps lower blood pressure and may reduce what you need, but only your doctor can change your medication.
Will food taste bland?
No. Plans use spices, herbs and cooking methods that keep food flavourful.
Related conditions
Ready to start?
Tell us a little about your health goal and Praksha will get back to you on WhatsApp.
Book Your Consultation
Share a few details about your health goals. Our team will review your information and guide you toward the right nutrition plan.