low salt recipes, low sodium recipes, recipes to reduce blood pressure. We all regularly use the words ‘blood pressure’ when we feel even slightly ill, without really understanding what they mean. Blood pressure (B.P) is merely the pressure exerted on blood vessels by circulating blood due to the rhythmic beating (contraction and relaxation) of the heart. That means normal blood pressure is not something to be worried about – if your heart is beating your blood will exert pressure on the blood vessels.
![rajma brown rice recipe | low salt rajma chawal | healthy rajma pulao | instant one pot Indian rajma brown rice]()
rajma brown rice recipe | low salt rajma chawal | healthy rajma pulao | instant one pot Indian rajma brown rice
What is a cause for worry is when a person has high blood pressure (or hypertension). In such a case his heart has to exert more force to pump almost the same quantity of blood within the same time. The two parameters for this are Systolic B.P, which is the pressure exerted during the contraction of the heart, and is always high; and Diastolic B.P, which is the pressure exerted during the relaxation of the heart, and is comparatively low. Normal blood pressure readings are less than 120 (high end) and over 80 (low end) (120/80). High blood pressure in an adult is defined as blood pressure equal to or greater than 140 mm Hg systolic pressure or equal to or greater than 90 mm Hg diastolic pressure.
Hypertension uncontrolled causes heart to work harder and can damage the blood vessels, brain, kidneys and eyes.
jowar roti recipe | jowar ki roti | jowar bhakri | healthy jowar roti | sorghum roti | Use just a pinch of salt, or omit it entirely, when making jowar roti to help lower blood pressure.
![jowar roti recipe | jowar ki roti | healthy jowar roti | sorghum roti]()
jowar roti recipe | jowar ki roti | healthy jowar roti | sorghum roti
High blood pressure or hypertension is more and more prevalent these days, especially among younger people. Apart from stress and obesity, one of the reasons for this is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes.
Recipes to lower blood pressure
Bajra and Jowar are rich in Potassium. Potassium is critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes.
![Bajra Roti]()
Bajra Roti
Kerala's famous vegetable, mixed vegetable thoran is a good low salt subzi to control blood pressure.
Matki good to lower blood pressure
sprouted masala matki sabzi recipe | sprouted moth masala | matki sprouts curry | healthy snack | Half serving of this recipe can be enjoyed by diabetics as well as heart patients. Not being high in sodium sprouted masala matki sabzi can be enjoyed by high blood pressure. Senior citizens should over boil the matki to make this matki sprouts curry easily chewable.
![sprouted masala matki sabzi recipe | sprouted moth masala | matki sprouts curry | healthy snack]()
sprouted masala matki sabzi recipe | sprouted moth masala | matki sprouts curry | healthy snack
There is 15% of Potassium daily requirement in one cup of cooked Rajma. Potassium is critical for those with High Blood Pressure as it lessens the impact of sodium. Have the rajma salad recipe that is an ideal Lower Blood Pressure Salads Recipe.
rajma salad recipe | healthy rajma salad | Indian style kidney bean salad | Use just a pinch of salt, or omit it entirely, when making rajma salad to help lower blood pressure.
![rajma salad recipe | healthy rajma salad | Indian style kidney bean salad]()
rajma salad recipe | healthy rajma salad | Indian style kidney bean salad
Read here for the top foods that lower blood pressure and include them in your diet.
Restrict the intake of salt to ¼ tsp – 1½ tsp per day depending on the severity of high blood pressure. Here is a list of Indian foods that will help you maintain your blood pressure or even better to reduce your blood pressure.
How to measure salt levels in your recipes
The low blood pressure recipes in this section have been designed to use minimum salt yet retaining its taste and flavour. In most of the recipes we have measured and used the minimum amount of salt required to make a dish appetizing, however you can decrease or increase the salt according to the daily sodium limit prescribed to you. However in other recipes, you can follow a thumb rule – 1/8 to ¼ teaspoon of salt for a serving of 4. When salt to taste is mentioned in the recipe, then follow the above guideline of salt usage.
![Low Salt Multigrain Bread | low sodium High Fiber Multigrain Bread | Heart-Healthy Multigrain Bread | Blood Pressure-Friendly Multigrain Bread]()
Low Salt Multigrain Bread | low sodium High Fiber Multigrain Bread | Heart-Healthy Multigrain Bread | Blood Pressure-Friendly Multigrain Bread
Ranging from breakfast options,soups and Salads to rotis, subzis and international cuisine, the recipes use low-sodium ingredients, limited amount of oil and are devoid of high-sodium processed foods.
Cabbage and Dal Paratha , Dahi Bhindi , Jowar Pyaz ki Roti , Mili Jhuli Subzi and many more recipes are a true treasure for hypertensives. For those who want to please their palate for pickle, can try Carrot Pickle and Green Chilli Pickle . So tuck the salt out of sight, and start reducing your sodium intake. Eat healthy to keep your blood pressure in check.
![dahi bhindi recipe | healthy dahi bhindi recipe | Rajasthani dahi bhindi | okra with yogurt]()
dahi bhindi recipe | healthy dahi bhindi recipe | Rajasthani dahi bhindi | okra with yogurt
Levels of High Blood Pressure
The easiest and most reliable way to find out if you have high blood pressure is to have your B.P checked regularly. Blood pressure is measured in millimetres of mercury (mm Hg). The average ideal B.P levels are 120/80 for young people, and 140/90 for older people. Levels equal to or higher than these indicate that you may be suffering from mild, moderate or severe B.P. It is very important to initiate the right treatment once you discover what level of high B.P you suffer from.
Level
of
Severity |
Systolic B.P |
Diastolic B.P |
TREATMENT |
Mild B.P (most
commonly
occurring
stage) |
140-160 |
90-100 |
Canbe easily brought back to normal with some life style management,
diet modification and proper medication. |
|
Moderate B.P -
progre-ssive stage and
predis-poses
one to several other compli-cations
like heart
disease and diabetes
|
160-200 |
100-120 |
Should undergo regular blood pressure checks, take required medication, reduce weight, restrict sodium intake,
and make appropriate lifestyle
modifications.
|
| Severe B.P (highest risk stage) |
Above 200 |
Above 120 |
Once a person’s B.P reaches this level, it is very difficult to bring it back to normal. A person with such high B.P must be very cautious about medications, and maintain the right sodium and potassium ratio in his diet. Lifestyle modifications are also required.
|
Enjoy our low salt recipes, low sodium recipes, recipes to reduce blood pressure and other low blood pressure articles below.
Lower Blood Pressure Accompaniments Recipes
Lower Blood Pressure Breakfast Recipes
Lower Blood Pressure Desserts Sweets Recipes
Lower Blood Pressure International Recipes
Lower Blood Pressure Rice, Pulao Recipes
Lower Blood Pressure Rotis, Parathas Recipes
Lower Blood Pressure Salads Recipes
Lower Blood Pressure Soups Recipes
Lower Blood Pressure Subzis Recipes
Happy Cooking!