High Blood Pressure

The primary goal here is to reduce sodium (salt) and saturated fats which stiffen arteries.

• Salt Sources:

  • Pickles (Achar): These are extremely high in salt and oil. Avoid mango, lime, and chili pickles entirely or use homemade versions with zero salt/oil.

  • Papads & Fryums: Even roasted papads contain high amounts of sodium bicarbonate (baking soda) and salt.

  • Preserved Chutneys: Store-bought sauces, ketchup, and schezwan chutneys.

• Processed Indian Snacks: Avoid Namkeen, Bhujia, Sev, and salted biscuits. These are high in trans fats and salt.

• Refined Flours (Maida): Foods like Naan, Bhature, Samosas, and Biscuits cause insulin spikes, which can retain sodium in the body.

• Frozen & Canned Foods: Frozen peas or ready-to-eat curries often use salt as a preservative.

• Excess Caffeine & Alcohol: Limit chai/coffee intake to 1-2 cups a day.

Focus on the DASH principle (Dietary Approaches to Stop Hypertension), adapted for Indian kitchens.

• Potassium-Rich Foods (Nature's Beta-Blockers):

  • Fruits: Bananas (Kela), Coconut water (Nariyal pani), Pomegranates (Anar), and Oranges.

  • Vegetables: Sweet potatoes (Shakarkandi), Spinach (Palak), and Tomatoes.

• Whole Grains (Fiber):

  • Switch from plain wheat roti to Multigrain Atta or millets like Jowar (Sorghum), Bajra (Pearl Millet), and Ragi (Finger Millet). These are high in fiber and keep blood pressure stable.

  • Oats & Dalia: Excellent for breakfast (e.g., Vegetable Dalia or Oats Upma).

• Vegetable Proteins:

  • Include Moong Dal, Masoor Dal, and Chana. Kidney beans (Rajma) and Chickpeas (Chole) are good but must be cooked with very little oil and salt.

• Seeds & Nuts (Magnesium):

  • Flaxseeds (Alsi), Chia seeds, and unsalted Walnuts/Almonds help relax blood vessels. Add powdered flaxseed to your chapati dough.

• Garlic & Onion:

  • Raw garlic (Lahsun) contains allicin, which is known to lower blood pressure.

Recommended Herbs:

• Arjuna: The bark of the Arjuna tree is the most potent cardiac tonic in Ayurveda. It strengthens the heart muscle. (Often taken as Arjunarishta or tea).

• Ashwagandha: An adaptogen that reduces cortisol (stress hormone), indirectly lowering BP.

Ayurvedic Diet Tips:

• Avoid Sour (Amla), Salty (Lavana), and Pungent (Katu) tastes as they aggravate Pitta and increase pressure.

• Favor Sweet (naturally sweet like grains/fruit), Bitter (Karela/Methi), and Astringent tastes.

• Triphala: Taking Triphala powder at night helps regulate digestion and detoxifies the system, reducing the load on the heart.