The other day, I had a slight headache and just didn’t feel like myself. I decided to visit the doctor. He checked my blood pressure — 160/100. Oh no! That’s high. Yes, I have high blood pressure.
But don’t worry — the doctor is really good. He prescribed some medicines and I’ve been taking them regularly. I even avoid sprinkling extra salt on food. Still, my blood pressure isn’t coming down to normal.
“It’s okay,” I thought. My neighbour told me once you start BP medicines, you have to take them lifelong anyway. And honestly, going to the doctor again feels tiresome… and expensive. So I skipped it.
But is that the right approach?
I know I’m not alone. Many of you are probably in the same boat. But here’s the thing: regular check-ups are important. Your doctor might need to adjust your dosage or even change your medication. Constant high BP can quietly damage your heart, kidneys, and brain.
And that’s not all — your diet plays a major role. Visiting a qualified dietitian isn’t as expensive as you think. In fact, it might just save your life. Let me walk you through some common dietary mistakes we unknowingly make and how to fix them:
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❌ 1. Restaurant or Outside Food
Even if it doesn’t taste salty, there’s hidden salt to make it flavorful.
✔ Remedy: Always request the chef or server to prepare your meal with less salt.
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❌ 2. Frozen Foods
Salt is used as a preservative to freeze food.
✔ Remedy: Choose frozen options with 600 mg sodium or less per serving.
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❌ 3. Salty Snacks
Chips, khakhra, mathri, bhelpuri… they’re everywhere!
✔ Remedy: Make your own snack — roasted poha or homemade bhel with jeera powder, black pepper, chaat masala, lemon juice, or amchur instead of salt.
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❌ 4. Pickled Foods
Again, loads of hidden salt.
✔ Remedy: Use fresh green chutneys with lemon juice, tamarind, curd, or amla for that tangy punch.
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❌ 5. Papad
It’s dried with added salt.
✔ Remedy: Best to avoid completely.
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❌ 6. Bread
It doesn’t taste salty, but it is!
✔ Remedy: Skip white bread. Opt for whole grain or homemade versions if needed.
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❌ 7. Packaged Soups
Usually full of salt and preservatives.
✔ Remedy: Prepare fresh homemade soups with herbs and spices, no cornflour or sauces.
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❌ 8. Canned Juices and Sauces
Loaded with hidden salt.
✔ Remedy: Choose fresh chutneys over store-bought sauces.
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❌ 9. Processed Meats
These rely heavily on salt for preservation.
✔ Remedy: Choose fresh meat, fish, or chicken instead.
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❌ 10. Pizzas
Salt in the crust, cheese, sauce — it adds up.
✔ Remedy: If you must, opt for a thin-crust version with more veggies and less cheese.
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❌ 11. Beer, Wine, and Alcohol
These affect blood pressure and overall heart health.
✔ Remedy: Limit or avoid altogether, especially if you already have high BP.
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❌ 12. Cheese (Processed or Aged)
High in salt content.
✔ Remedy: Use fresh paneer, goat cheese, or mozzarella in moderation.
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❌ 13. Condiments (Soy Sauce, Ketchup, Dressings)
Often packed with sodium.
✔ Remedy: Choose vinegar, lemon juice, or tamarind water for flavor.
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Final Thoughts
High blood pressure is serious, but manageable. Don’t ignore it. Don’t self-medicate. And don’t believe everything your neighbour says!
Regular medical follow-up and a low-sodium, heart-friendly diet can go a long way in protecting your health.
If you think you’re doing everything right but your blood pressure is still high — maybe it’s time to check again. And maybe, it’s time to consult a dietitian.
Your health is worth it. ❤️
