Written & medically reviewed by Dr. Sanjay Anbu, MBBS· Last reviewed
Cutting salt and eating more fruit, vegetables and wholegrains genuinely lowers blood pressure. The DASH eating pattern is proven to help — and it fits well with a balanced Indian diet.
Cut salt: aim well under one teaspoon a day; avoid pickles, papad, processed and packaged foods
Eat more fruit, vegetables, dal and wholegrains
Potassium-rich foods (banana, coconut water, vegetables) help — unless you have kidney disease
Low-fat dairy and nuts (unsalted)
Limit alcohol; cut sugary and fried foods
When to see a doctor urgently
A reading of 180/120 or higher, or symptoms — urgent
People with kidney disease should not increase potassium without advice
Do not stop BP medicine when improving diet — adjust with your doctor
Salt is the big lever. Most Indians eat far more salt than needed, largely hidden in processed foods. Diet works alongside any prescribed BP medicine. MedDroid gives general information, not a personalised plan.
Frequently asked questions
What foods lower blood pressure?
Fruit, vegetables, dal, wholegrains, low-fat dairy and potassium-rich foods, combined with a low-salt diet (the DASH pattern), lower blood pressure.
How much salt is safe?
Aim for less than about 5 g (one teaspoon) of salt a day. Much of it is hidden in pickles, papad, namkeen and packaged foods.
Does eating less salt really help?
Yes — reducing salt lowers blood pressure for most people, and the effect is greater in those who are salt-sensitive.
Reviewed by Dr. Sanjay Anbu, MBBS. MedDroid is an AI medical assistant and can make mistakes. It provides general health information, not a diagnosis or medical advice — always consult a qualified clinician. In an emergency, contact your local emergency number immediately.