5 Indian Foods to Help Manage High Blood Pressure

Explore some healthy Indian food recipes that are both nutritious and can help manage high blood pressure.


Maintaining a proper balance of sodium and potassium is important

In the pursuit of optimal health, dietary choices play a pivotal role, and when it comes to managing high blood pressure, incorporating the right foods can be transformative.

The risk of high blood pressure is greater in South Asian heritage people.

Fortunately, Indian cuisine offers a treasure trove of ingredients that not only tantalise the taste buds but also hold the potential to support cardiovascular well-being.

We shed light on culinary choices that embrace both tradition and science to offer a delicious and heart-healthy approach to hypertension management.

From nutrient-rich lentils to vibrant spices and wholesome grains, these culinary gems not only reflect the cultural diversity of India but also serve as invaluable allies in the quest for maintaining optimal blood pressure levels.

Jowar Roti

5 Indian Foods to Help Manage High Blood Pressure - jowar

Made from sorghum flour, Jowar Roti is a popular alternative to wheat-based roti for those who are gluten intolerant or looking for a healthier option.

It can also help manage high blood pressure as it is a good source of potassium, which helps balance the body’s sodium levels.

Maintaining a proper balance of sodium and potassium is important for regulating blood pressure, making it a great food option when undertaking the DASH diet.

Ingredients

  • 1 cup fine jowar flour
  • 1 cup water
  • ¾ tsp salt
  • ½ cup jowar flour (for rolling)

Method

  1. Bring water to a gentle boil in a medium pot, then add salt and flour. Turn off the heat.
  2. Mix the ingredients with a slotted spoon and cover the pot for five minutes. While waiting, cut a piece of parchment paper measuring 7 inches by 7 inches.
  3. Transfer the dough to a mixing bowl and knead it thoroughly until a smooth ball forms. Divide the dough into four parts, shaping each into a round ball and covering them with a damp paper towel.
  4. Preheat a pan to low-medium heat. Take one dough ball, roll it in dry flour for an even coating, and place it on the parchment paper.
  5. Roll the dough into a 6-inch circle. Carefully transfer the Roti onto the pan, applying a small amount of water to the top surface with a silicone brush. Cook for around three minutes.
  6. Once the water has dried, use a flat spatula to carefully flip the Roti. Cook the bottom side for four minutes or until fully cooked with light golden spots.
  7. Place the cooked Roti. Repeat the rolling and cooking process for the remaining Roti.
  8. Stack the Rotis and wrap them in paper towels or a clean kitchen towel to keep them soft.

This recipe was inspired by Ministry of Curry.

Raita

5 Indian Foods to Help Manage High Blood Pressure - raita

This popular condiment is often served as a cooling accompaniment to spicy Indian dishes.

While raita itself may not directly manage high blood pressure, its components and the inclusion of yoghurt can contribute to a heart-healthy diet, which may have positive effects on blood pressure.

Raita is high in fibre, especially when vegetables like cucumber are added.

A high-fibre diet is associated with better heart health, and it may contribute to the management of blood pressure.

Ingredients

  • 1 Cucumber
  • 1 cup yoghurt
  • ½ tsp Kashmiri red chilli powder
  • 1 tsp roasted cumin powder
  • ½ tsp chaat masala powder
  • Salt to taste
  • 1 tbsp mint leaves, chopped

Method

  1. Start by washing the cucumber thoroughly. Afterwards, peel and finely chop it, or grate the cucumber.
  2. In a bowl, whisk the yoghurt until it becomes smooth. Incorporate the cucumber into the yoghurt.
  3. Add the ground spice powders, salt and mint leaves to the mixture. Ensure thorough combining.
  4. Serve the prepared dish and consider garnishing it with additional mint leaves for added freshness.

This recipe was adapted from Veg Recipes of India.

Dahi Bhindi

5 Indian Foods to Help Manage High Blood Pressure - dahi

Dahi Bhindi is a flavourful and nutritious dish consisting of okra cooked in a spiced yoghurt sauce.

When it comes to managing high blood pressure, okra contains essential nutrients like potassium and magnesium.

Both of these minerals are known to have potential benefits for blood pressure regulation. Potassium, in particular, can help balance sodium levels and promote healthy blood pressure.

The use of various spices and herbs in Dahi Bhindi, such as cumin, coriander and turmeric, not only enhances the flavour but also adds potential cardiovascular benefits.

Ingredients

  • 2 cups okra, chopped
  • 1 + 2 tbsp oil
  • ½ tsp cumin seeds
  • ½ tsp fennel seeds
  • 1 dried red chilli
  • ½ cup red onion, finely chopped
  • 1 tsp ginger paste
  • 1 tsp garlic paste
  • 1 Green Chilli, finely chopped
  • 1 cup tomatoes, chopped
  • Salt to taste
  • ¼ tsp turmeric
  • 1 tsp red chilli powder
  • 1 tsp coriander powder
  • ½ cup plain yoghurt, whisked until smooth
  • ¾ cup water
  • ½ tsp garam masala
  • ½ tsp dried fenugreek leaves, lightly crushed

Method

  1. Heat two tablespoons of oil in a pan over medium heat. Once the oil is hot, add chopped okra and sprinkle salt. Mix thoroughly and allow it to cook until the okra becomes tender, stirring occasionally.
  2. Transfer the cooked okra to a plate and set it aside.
  3. In the same pan, add the remaining tablespoon of oil. Once it’s hot, add cumin seeds, fennel seeds and dried chilli. Let the seeds sizzle.
  4. Add chopped onion, ginger paste, garlic paste and green chilli. Fry until the onion turns light brown, and the raw smell of ginger and garlic dissipates.
  5. Add tomatoes and cook until the tomatoes are soft and mushy. While stirring, use the back of the spoon to mash the tomatoes.
  6. Incorporate turmeric powder, red chilli powder, coriander powder and the remaining salt. Cook for a minute or until fat starts to ooze out from the sides.
  7. Pour in water and bring the sauce to a boil. Lower the heat and simmer for five minutes.
  8. Ensure the heat is at the lowest setting. Gradually add the yoghurt while continuously stirring the sauce.
  9. Return the heat to medium then add garam masala and dried fenugreek leaves, mixing thoroughly.
  10. Add the cooked okra and simmer for two minutes then remove from the heat and serve.

This recipe was inspired by Spice Up The Curry.

Moong Daal Chilla

Moong Daal Chilla is a healthy Indian breakfast that combines split yellow lentils with simple herbs and spices.

Not only are they gluten-free but they can also help manage high blood pressure.

This breakfast pancake is typically low in saturated fat. Diets low in saturated fat are recommended for heart health, and they can contribute to the prevention and management of high blood pressure.

Ingredients

  • 1 cup split yellow lentils
  • 3 cups water (for soaking)
  • 2 Green Chillies, finely chopped
  • 1 tsp ginger, grated
  • ½ cup red onion, finely chopped
  • 3 tbsp coriander leaves, chopped
  • Salt to taste
  • ¼ tsp turmeric
  • ½ tsp Kashmiri red chilli powder
  • Water, as needed
  • 4 tsp oil

Method

  1. Rinse the lentils then add three cups of water and soak for at least three hours.
  2. After soaking, drain the water and transfer the lentils to a blender. Add about half a cup of water and blend until a smooth batter is formed.
  3. Transfer the batter to a bowl and add green chilli, ginger, onion, coriander powder, salt, turmeric and red chilli powder. Mix well, adjusting the consistency with water as needed.
  4. Heat a non-stick pan over medium heat. Add some oil and wipe it clean with a paper towel.
  5. Once the pan is hot, reduce the heat to low. Take a ladle full of batter and pour it into the centre of the pan. Use the same ladle to spread the batter in a circular motion. Increase the heat to medium-high.
  6. Drizzle about a teaspoon of oil at the edges and centre of the chilla. Cook on one side for a couple of minutes until golden spots appear on the top. Flip the chilla using a spatula, press down and cook the other side for two minutes.
  7. Once both sides are well-cooked, transfer the chilla to a plate. Repeat the process for the remaining batter, wiping the pan with a paper towel between each chilla.
  8. Serve immediately with chutney or tomato ketchup.

This recipe was inspired by Piping Pot Curry.

Brown Rice Pulao

Incorporating vegetables like carrots and green beans into pulao not only enhances its flavour but also provides a rich source of potassium.

These vegetables are low in fat and high in fibre, contributing to a heart-healthy diet.

Additionally, the inclusion of oats in the pulao boosts its fibre content, which is beneficial for managing high blood pressure and promoting better digestion.

Ingredients

  • 1 cup brown rice
  • 2½ cups water
  • 1 tbsp oil
  • 1 Onion, finely chopped
  • 3 Green chillies, chopped
  • 1 tbsp ginger-garlic paste
  • 1 Carrot, chopped
  • 1 cup peas
  • Salt to taste
  • 2 tsp chilli powder
  • 1 tbsp coriander powder
  • 1 tsp turmeric
  • 2 tsp garam masala
  • Mint leaves, finely chopped
  • Coriander leaves, finely chopped

Whole Spices

  • 1 tsp black cumin seeds
  • 1 tsp fennel seeds
  • 4 Cardamom
  • 4 Cloves
  • 1 Bay leaf
  • 1 Mace

Method

  1. Wash the rice and soak for 30 minutes. Afterwards, drain the rice and set it aside.
  2. In a large pot, heat oil and add whole spices, letting them sizzle. Add onions and salt, frying for three minutes.
  3. Add ginger-garlic paste and sauté for a minute. Incorporate all spice powders and mix thoroughly.
  4. Add vegetables and toss them well, cooking for a few minutes.
  5. Introduce water, drained rice, coriander and mint leaves. Mix the ingredients well. Bring the mixture to a boil, then simmer and cover the pan with a lid. Allow it to cook for 15 minutes on very low heat.
  6. Open the pan, fluff the rice with a fork, cover again, and set it aside for five minutes. Serve.

This recipe was inspired by Yummy Tummy Aarthi.

Embracing a heart-healthy lifestyle can be a delightful journey through the diverse and flavourful landscape of Indian cuisine.

These five dishes provide a strategic approach to managing high blood pressure.

By making informed dietary choices, one can savour the vibrant tastes of India while taking significant strides toward maintaining optimal blood pressure and fostering overall cardiovascular well-being.

Dhiren is a journalism graduate with a passion for gaming, watching films and sports. He also enjoys cooking from time to time. His motto is to “Live life one day at a time.”



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