7-Day DASH Diet Chart For Hypertension by Nutritionist

Hypertension, or high blood pressure is when the pressure in your vessels is consistently too high to the extent of (140/90 mmHg or higher). What you eat directly affects your blood pressure. This makes a diet chart for hypertension a key factor in managing and preventing hypertension.

Although reducing salt intake is often recommended for hypertension, cutting down on sodium alone is not enough. You need a combined approach of a well-balanced diet that has essential nutrients like potassium, magnesium, and fiber.

This is why the DASH diet (Dietary Approaches to Stop Hypertension) is considered one of the best dietary patterns for controlling high blood pressure.

By following a structured dash diet for hypertension by a certified nutritionist and dietitian constantly for months, you can effectively manage it.

What is the DASH Eating Plan?

The DASH (Dietary Approaches to Stop Hypertension) eating plan is a heart-healthy diet designed to help lower and manage high blood pressure. It is low in saturated fat, cholesterol, and total fat, while being rich in fruits, vegetables, whole grains, lean proteins (fish, poultry), nuts, and low-fat or fat-free dairy products. 

7-Day DASH Diet Chart for Hypertension Control

Here's a comprehensive 7-day diet plan for high blood pressure by Dt. Saurabh Kaushik including the best foods that lower blood pressure. 

Day 1 Foods for High BP

Breakfast:

• 1 bowl vegetable upma (with carrots, peas, and capsicum)
• 1 glass low-fat milk (without sugar)
• 5 soaked almonds

Mid-Morning Snack:

• 1 apple
• 5 walnuts

Lunch:

• 1 cup brown rice
• 1 bowl dal (lentil curry)
• 1 cup sautéed spinach
• 1 cup curd

Evening Snack:

• 1 bowl roasted chana (chickpeas)
• Green tea

Dinner:

• 2 multigrain rotis
• 1 cup lauki (bottle gourd) sabzi
• 1 cup low-fat curd

Day 2 High Blood Pressure Diet Foods

Breakfast:

• 2 moong dal chillas with mint chutney
• 1 glass buttermilk

Mid-Morning Snack:

• 1 banana (small)
• 5 cashews

Lunch:

• 1 cup mixed vegetable khichdi (brown rice + dal)
• 1 bowl cucumber-tomato raita

Evening Snack:

• 1 handful fox nuts (makhana) roasted in ghee
• Herbal tea

Dinner:

• 2 jowar rotis
• 1 bowl palak paneer
• 1 cup curd

Day 3 Dash Diet Plan for Hypertension

Breakfast:

• 1 bowl poha with peanuts and veggies
• 1 cup low-fat curd

Mid-Morning Snack:

• 1 handful mixed seeds (flaxseeds, pumpkin seeds, sunflower seeds)

Lunch:

• 2 rotis (whole wheat)
• 1 cup rajma (kidney bean curry)
• 1 bowl mixed salad

Evening Snack:

• 1 banana smoothie (with low-fat milk and flaxseeds)

Dinner:

• 1 bowl vegetable quinoa pulao
• 1 cup low-fat curd

Day 4 Hypertension Diet Plan

Breakfast:

• 1 bowl ragi porridge with jaggery
• 5 soaked almonds

Mid-Morning Snack:

• 1 guava

Lunch:

• 1 cup brown rice
• 1 cup mixed dal
• 1 bowl bhindi sabzi

Evening Snack:

• Roasted peanuts with lemon and chaat masala

Dinner:

• 2 bajra rotis
• 1 cup methi (fenugreek) sabzi
• 1 bowl curd

Day 5 Diet Plan for Hypertension Patient

Breakfast:

• 1 bowl dalia (broken wheat porridge) with nuts
• 1 cup green tea

Mid-Morning Snack:

• 1 orange

Lunch:

• 1 cup quinoa
• 1 bowl sambar (lentil soup)
• 1 bowl vegetable stir-fry

Evening Snack:

• 1 handful roasted chana

Dinner:

• 2 rotis (whole wheat)
• 1 bowl chole (chickpea curry)
• 1 cup low-fat curd

Day 6 Hypertension Diet Plan

Breakfast:

• 1 bowl besan chilla with tomato chutney
• 1 cup buttermilk

Mid-Morning Snack:

• 1 handful walnuts

Lunch:

• 1 cup millet (bajra) khichdi
• 1 bowl vegetable raita

Evening Snack:

• 1 glass coconut water

Dinner:

• 1 bowl stuffed capsicum with paneer
• 1 jowar roti

Day 7 Foods for High BP

Breakfast:

• 1 bowl methi thepla (made with whole wheat flour)
• 1 cup curd

Mid-Morning Snack:

• 1 pomegranate

Lunch:

• 2 rotis (whole wheat)
• 1 cup dal palak
• 1 bowl cucumber salad

Evening Snack:

• 1 handful almonds

Dinner:

• 1 bowl vegetable dalia
• 1 cup curd

How this Diet Chart for Hypertension is Effective?

This 7-day DASH diet chart for hypertension by Aura The Diet Clinic follows a science-backed approach to manage high BP naturally with lasting results. 

• High in Potassium & Magnesium: Potassium-rich foods like bananas, spinach and lentils included in the diet chart for hypertension reduces the effects of sodium and relax blood vessels. This ultimately lowers blood pressure. 

• Low in Sodium: This diet only has foods that lower blood pressure, eliminating high sodium foods like processed foods, pickles, salty snacks and more. This way it helps you control sodium intake, preventing water retention and high BP spikes.

• Rich in Fiber & Whole Grains: Whole grains like brown rice, millets, and oats are key part of this dash diet chart. They promote heart health by reducing cholesterol levels and improving blood circulation.

• Consists of Lean Proteins & Healthy Fats: Sources like paneer, fish, nuts, and seeds provide essential fats and proteins without increasing bad cholesterol, ensuring balanced BP levels.

• Encourages Hydration & Natural Diuretics: Aura’s diet chart for hypertension includes coconut water, lemon water, and herbal teas that flush out excess sodium and maintain electrolyte balance.

• Balanced Nutrient Intake: Overall, the dash diet for hypertension include balanced meals like fruits, vegetables, legumes, and dairy. Thus, it ensures a well-rounded intake of essential vitamins and minerals that improves overall heart health.

Comprehensive Dash Diet Food List for High Blood Pressure

When you have hypertension, the most important factor that influence your diet is what to eat when BP is high. The key is to focus on foods that help lower blood pressure and provide the right balance of nutrients. The best foods for high blood pressure are rich in potassium, fiber, and healthy fats while keeping sodium intake low.

Here’s a detailed chart of what to eat for high blood pressure, making it easier to choose the right foods for better health.

Food Group	Recommended Foods that Lower Blood Pressure
Whole Grains (6-8 servings/day)	Brown rice, Whole wheat roti, Oats, Dalia (broken wheat), Quinoa, Whole grain bread, Whole wheat pasta, Barley (jau), Ragi (finger millet), Bajra (pearl millet)
Vegetables (4-5 servings/day)	Spinach (palak), Fenugreek leaves (methi), Bottle gourd (lauki), Bitter gourd (karela), Broccoli, Carrots, Cauliflower, Tomatoes, Cucumbers, Bell peppers, Green beans, Pumpkin, Cabbage
Fruits (4-5 servings/day)	Bananas, Apples, Oranges, Pomegranates, Papaya, Watermelon, Guava, Berries (strawberries, blueberries), Grapes, Pears
Low-Fat Dairy (2-3 servings/day)	Skimmed milk, Low-fat yogurt (curd/dahi), Low-fat paneer
Lean Proteins (6 or fewer servings/day)	Skinless chicken, Fish (salmon, rohu, surmai), Eggs (in moderation), Tofu, Lentils (dal), Chickpeas (chana), Kidney beans (rajma), Black gram (urad dal)
Nuts, Seeds & Legumes (4-5 servings/week)	Almonds, Walnuts, Flaxseeds, Chia seeds, Sunflower seeds, Pumpkin seeds, Peanuts, Peas, Sprouts
Healthy Fats & Oils (2-3 servings/day)	Olive oil, Mustard oil, Sesame oil, Avocado, Nuts (in moderation)
Herbs & Spices (Sodium-Free Flavor Enhancers)	Turmeric, Garlic, Ginger, Cinnamon, Black pepper, Cardamom, Cumin seeds, Coriander, Cloves
Beverages	Coconut water, Lemon water (without sugar), Herbal teas, Buttermilk (chaas - unsalted)

Foods to Avoid with High Blood Pressure

Now that you have learned about foods that lower blood pressure, it's equally important to know what to avoid for high BP. 

Eliminating or cutting down on processed foods is important, especially those high in unhealthy fats, salt, and sugar. Fatty meats should be avoided, as they can contribute to high cholesterol and blood pressure levels. Additionally, limiting the intake of beverages containing alcohol is essential.

Tips for Following the DASH Diet for Hypertension

• Include vegetables in both lunch and dinner to maximize nutrient intake.
• Reserve your snack time for fruits and nuts instead of processed snacks.
• Avoid fruit smoothies or shakes with added sugar to prevent unnecessary calorie intake.
• For all dairy products, make sure to have low-fat or fat-free options like skimmed milk and low-fat yogurt.
• Avoid salted nuts and opt for plain popcorn, makhanas, and unsalted almonds as healthier snack choices.
• For every food you have, read labels and make sure it has 5% to 10% sodium only to keep your intake in check.

Final Thoughts

This DASH diet chart for hypertension is not restrictive or difficult to follow. You can always opt for the best alternatives, foods with similar nutrient content, while maintaining variety in your meals. The key factor to keep in mind is monitoring your sodium intake, as it plays a crucial role in managing high blood pressure.

If you need a customized DASH diet plan that includes foods to lower blood pressure and aligns with your current health needs, feel free to contact us anytime for expert guidance.