High Blood Pressure Low Salt Indian Recipes | Low Sodium vegetarian recipes to reduce blood pressure |

What Is High Blood Pressure (Hypertension)?

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 Chawal is one of the most famous rice preparations in North India, specially the Delhi region. It is a convenient option to carry in lunch boxes too, as it is satiating and flavour-packed. Here is a healthy rajma pulao, a wholesome version of this North Indian rice delicacy made using brown rice and with lower salt content, to make it suitable for those with high blood pressure.
 

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.

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. 

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 is excellent for lowering blood pressure because jowar (white millet) is naturally rich in potassium, magnesium, and fiber, all of which play a key role in maintaining healthy blood pressure levels. Potassium helps balance excess sodium in the body, reducing tension in blood vessel walls, while magnesium improves blood flow and prevents arterial stiffness. Jowar is also gluten-free and low on the glycemic index, making it gentle on digestion and supportive of heart health. When prepared with restricted salt, as in this recipe, jowar roti becomes even more BP-friendly. Its high fiber content helps reduce cholesterol, prevent blood pressure spikes, and promote steady energy levels. Eating freshly made jowar rotis regularly can be a powerful, natural way to support cardiovascular health and manage hypertension.

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.

Moong is beneficial for blood pressure regulation.

moong soup recipe | moong soup for  blood pressure, diabetes, hypothyroidism, heart, PCOS | healthy pregnancy soup |

For individuals with high blood pressure, moong soup can be an ideal choice when salt is restricted. The potassium and magnesium in moong help regulate blood pressure and support healthy circulation. The use of olive oil and minimal salt ensures that the dish remains heart-friendly. Additionally, the antioxidants in moong protect against oxidative stress, further benefiting heart health.

Sukha Moong Recipe | Gujarati Dry Moong is a nutrient-dense, low-fat, high-protein dish that supports several health conditions while being light and delicious. Made from whole green gram (moong), it is rich in fiber and plant-based protein, which helps regulate blood sugar levels, making it ideal for diabetics. Its low glycemic index and high fiber content aid in weight management and hormonal balance, benefiting those with hypothyroidism. The use of minimal oil and heart-friendly spices like turmeric, cumin, and mustard seeds helps improve cholesterol levels and support heart health. Being naturally low in sodium, it’s also suitable for those managing high blood pressure. Moreover, moong is rich in folate, iron, and antioxidants, which are essential for healthy pregnancy and fetal development. Lightly spiced with turmeric, coriander, and lemon juice, this wholesome Gujarati dish nourishes the body while keeping it light, balanced, and full of flavor.

Indian Recipes to lower blood pressure

So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes. 

bajra roti recipe | bajre ki roti | healthy pearl millet roti | Rajasthani bajra roti | Sajje Roti |

Though bajra is grown only in certain parts of Rajasthan, bajra rotis are relished all over the state. Thickly rolled bajra rotis are cooked over "kanda" (cow dung cakes) in the villages. That is the authentic way of preparing them because it imparts a smoked flavour to the rotis.

Bajra Roti

Kerala's famous vegetable, mixed vegetable thoran is a good low salt subzi to control blood pressure.

Oats good blood pressure control

oats upma | oats upma with vegetables | healthy Indian oats upma |  quick oats upma for diabetes, heart,  blood pressure |

Oats Upma is an excellent choice for those managing diabetes, heart health, hypothyroidism, and blood pressure. Made with quick cooking oats, a rich source of soluble fiber (beta-glucan), it helps control blood sugar levels, reduce cholesterol, and improve digestion. The use of olive oil instead of saturated fats supports heart health, while the addition of turmeric, mustard seeds, and curry leaves provides anti-inflammatory and antioxidant benefits. Ingredients like carrots, green peas, and onions add essential vitamins and minerals, supporting thyroid balance and overall metabolism. By keeping salt restricted and using fresh coriander for garnish, this wholesome dish becomes a perfect, light, and nourishing meal for those looking to maintain steady energy levels and healthy weight management.

oats dosa recipe | oats dosa for weight loss, heart, diabetes, high blood pressure, hypothyroidism |  protein rich oats dosa  healthy breakfast | Indian oats dosa with urad dal |

For those with hypothyroidism or high blood pressure, oats dosa is equally beneficial. Oats contain complex carbohydrates that release energy slowly, preventing fatigue and maintaining stable blood sugar—important for thyroid function. Additionally, its low sodium and high fibercontent aid in managing blood pressure naturally. The fermentation process enhances digestibility and gut health, while pairing it with sambhar adds protein, antioxidants, and essential minerals. Light, crisp, and wholesome, this oats dosa is a heart-friendly, thyroid-supportive, and diabetic-safe breakfast that nourishes from the inside out.

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.

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 is a fairly quick salad to make. The ingredients to make rajma salad are rajma, onions, tomatoes, spring onions, shredded lettuce and an olive oil dressing. 
Once you have soaked and boiled the rajma for kidney bean salad, all you need to do is throw in some chopped veggies and a dash of lime and pepper for spice. Serve rajma salad fresh to avoid sogginess, and enjoy the blend of textures and flavours in every mouthful. 

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 |

The Low Salt Multigrain Bread is a wholesome alternative to regular bread, crafted using whole wheat flour, ragi, jowar, bajra, and nutrient-dense seeds such as flaxseeds, sesame seeds, and melon seeds. This combination creates a High Fiber Multigrain Bread that is naturally rich in minerals, plant protein, antioxidants, and complex carbohydrates. The recipe uses only ¼ tsp salt, making it a suitable choice for individuals who need to watch their sodium intake. The inclusion of quick-cooking oats further boosts the beta-glucan fiber content, known for supporting heart and digestive health.

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 is a Rajasthani dahi bhindi which is a healthy dahi bhindi recipe. Ingredients used to make dahi bhindi are extremely simple and basic. Made from ladies finger (bhindi), low fat curds and Indian spices, this Rajasthani dahi bhindi is very tasty.
Dahi bhindi is the simplest sabzi recipe that can be included to your daily fare. Here, we have made few changes and made it healthier. The bhindis are steamed, we have used low fat curds and less oil to make it healthy dahi bhindi. If you are looking for a healthy and nutritious sabzi, this recipe is for you!!

dahi bhindi recipe | healthy dahi bhindi recipe | Rajasthani dahi bhindi | okra with yogurt

Indian Drinks to lower blood pressure 

amla ginger juice, detox juice |  amla juice for diabetes, heart, blood pressure, weight loss | how to make amla juice at home | how much amla juice to drink daily |

Regarding blood pressure, this juice is generally beneficial due to its high potassium content from amla, which helps regulate fluid balance and prevent blood pressure spikes. Ginger also helps relax blood vessels and improve blood flow. However, individuals with high blood pressure should reduce or skip the salt in the recipe, as excess sodium can raise BP levels. When made without salt, Amla Ginger Juice becomes a refreshing, BP-friendly tonic that supports detoxification and keeps blood vessels healthy. Overall, this powerful juice is a natural, healing drink that supports diabetes, heart health, weight loss, and blood pressure management when prepared correctly and consumed in moderation.
 

garlic vegetable soup recipe |  healthy clear vegetable soup for heart, diabetes, weight loss, PCOS, hypothyroidism  | mix vegetable garlic soup |

Garlic is great for the heart and circulatory system. The quercetin in onions promotes the production of HDL (good cholesterol) and reduces total cholesterol in the body. The sulphur in onions acts as a blood thinner and also prevents blood clotting. This in turn will reduce blood pressure and be good for heart, diabetic patients.

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.

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!