Dash Diet - An Indian Diet Plan For High Blood Pressure

By Asfia Fatima, Chief Dietitian at Clearcals

TL;DR

• Managing high blood pressure can feel overwhelming, but the Hint app offers a personalized DASH diet plan tailored to help you.
• With just a few taps, you can access a custom Indian meal plan designed to control your blood pressure, reduce the risk of heart disease, and prevent complications.
• Below, you’ll find key details, dos and don’ts, general tips, and frequently asked questions to guide you in managing your blood pressure.
• For additional queries, feel free to contact us at support@clearcals.com anytime!

How to Subscribe to Hint Pro and Hint Premium

1. Download and Install the Hint App:

   Search for "Hint" on the Apple App Store or Google Play Store, download, and install it on your device.

2. Create an Account or Log In:

   Open the app, create an account, and provide your profile details, including age, gender, height, weight, and physical activity level.

3. Choose a Subscription Plan:

   Select "Subscribe to Hint Pro" and pick a plan (monthly, quarterly, or yearly). Review the features and benefits, including your personalized Indian DASH diet plan.

   Alternatively, you can opt for the Hint Premium subscription, which includes unlimited consultations with expert dietitians in addition to the personalized DASH diet plan.

4. Enter Payment Information and Confirm:

   Complete the subscription process, and enjoy instant access to your personalized DASH diet plan and other exclusive features.

Overview

Struggling to manage your high blood pressure? You’re not alone. If you or someone in your family has hypertension, following a proven diet like the DASH diet can make a significant difference.

The DASH diet has been one of the best ways to control blood pressure for years.

And now, with the Hint app, you can receive a personalized DASH diet plan in minutes, ensuring that your meals are tailored to your unique dietary preferences.

This plan focuses on heart-healthy foods such as fruits, vegetables, and low-fat dairy while limiting saturated fats and sodium.

Following this plan for at least three months can significantly help manage high blood pressure, lower the risk of heart disease, and even reduce dependence on medications.

Key Benefits

1. Controls blood pressure levels
2. Prevents complications from high blood pressure
3. Reduces the risk of heart disease
4. Long-term use can reduce reliance on hypertension medications
5. Track your sodium, potassium, and fiber intake using the Diet Summary in the Hint app
6. Access additional features with Hint Pro and Hint Premium

Diet Types

The DASH Diet plan is available in three variations to accommodate different dietary preferences:

1. Vegetarian Diet Plan for High Blood Pressure

This plan includes plant-based foods and dairy products, excluding meat, fish, eggs, and other animal products.

2. Ovo-Vegetarian Diet Plan for High Blood Pressure

This version includes eggs but excludes meat, fish, and other animal products.

3. Non-vegetarian Diet Plan for High Blood Pressure

This plan allows for meat, fish, and seafood in addition to vegetarian foods and eggs.

🥗 Sample Indian DASH Diet Plan for High Blood Pressure

The DASH (Dietary Approaches to Stop Hypertension) diet emphasizes low-sodium, high-potassium, magnesium, and fiber-rich foods.

This Indian dash die plan incorporates traditional ingredients while supporting heart health and blood pressure control.

🕕 Early Morning (6:30 AM) — Lukewarm Water

• 1 glass lukewarm water with lemon or soaked fenugreek seeds
• Optional: 1 tsp soaked chia or flaxseeds for added fiber

🍌 Pre-Workout Fruit (6:45 AM)

• 1 small banana, papaya slice, or orange — rich in potassium and antioxidants

🚶 Morning Walking Workout (7:00 AM)

• 30–40 minutes of brisk walking or yoga with deep breathing (pranayama)

🍽️ Breakfast (8:30 AM)

• 1–2 moong dal chillas with tomato chutney (no salt added)
• 1 glass low-fat milk or unsweetened almond milk
• 3–4 soaked almonds or walnuts

🧂 Avoid table salt; use herbs like coriander, mint, or curry leaves for flavor.

🥜 Morning Snack (11:00 AM)

• 1 bowl mixed fruit salad (apple, pear, guava, pomegranate)
• 1 cup unsalted roasted makhana or puffed rice

🍛 Lunch (1:00 PM)

• 1 cup brown rice or 2 multigrain phulkas
• 1 cup masoor dal or chana curry (prepared with minimal oil and salt)
• 1 bowl cooked green vegetables (like spinach, lauki, or beans)
• 1 bowl curd (low-fat and plain)

🧂 Avoid pickles, papad, and salted buttermilk.

☕ Evening Snack (4:30 PM)

• 1 glass unsweetened buttermilk or coconut water
• 1 bowl sprouted moong salad with lemon, coriander, cucumber, and black pepper

🍽️ Dinner (7:30 PM)

• 1 cup vegetable daliya khichdi or millet upma
• 1 bowl stir-fried veggies with garlic and curry leaves
• Small bowl of curd with crushed flax seeds

🛌 Bedtime Beverage (9:30 PM)

• 1 cup warm low-fat milk with a pinch of turmeric or cinnamon
• Optional: 1 soaked fig or prune for fiber

📱 Track your sodium, potassium, and fiber intake with the Hint app. Use the “Create Your Recipe” feature to log your meals and monitor your daily DASH goals.

Do's and Don'ts for the DASH Diet

Do's:

• Track your sodium intake using the Hint app's Diet Summary to ensure you stay within healthy limits.
• Start your day with a glass of lukewarm water and cinnamon to boost circulation.
• Stay hydrated—use the Hint app’s Water Tracker to ensure proper fluid intake.
• Include heart-healthy snacks like nuts and seeds to manage blood pressure.
• Follow the plan’s recommended portion sizes and meal timings for optimal results.
• Monitor your blood pressure and log your meals using the Hint app to see how your diet impacts your health.

Don'ts:

• Avoid processed and high-sodium foods, such as packaged snacks.
• Cut back on foods high in saturated fats like red meat and whole milk products.
• Limit consumption of sugary drinks and aerated beverages.
• Don’t skip meals or mid-morning snacks—keep your energy stable throughout the day.
• Refrain from smoking and excessive alcohol consumption.

General Tips

1. Monitor your blood pressure weekly and maintain a consistent schedule.
2. Include whole grains, fruits, and vegetable juices in your diet for fiber and potassium.
3. Use the Hint app to log your meals and track your nutrient intake, especially sodium and potassium.
4. Regular physical activity, even light exercise like walking, helps maintain healthy blood pressure levels.

Frequently Asked Questions

1. What is the DASH Diet?

DASH stands for Dietary Approaches to Stop Hypertension. It’s a clinically proven diet that helps reduce blood pressure by focusing on heart-healthy foods and limiting sodium and fats.

2. What should be the normal blood pressure level?

A normal reading is 120/80 mmHg. To learn more, read our comprehensive blog on hypertension.

3. How does the DASH Diet control blood pressure?

The diet emphasizes foods rich in potassium, calcium, and magnesium, all of which help lower blood pressure. It also limits sodium and unhealthy fats.

4. Can eggs be included in the DASH Diet?

Yes, eggs are a good source of protein and can be included in the diet.

5. How does exercise affect blood pressure?

Moderate aerobic exercises like walking, cycling, or swimming help lower blood pressure. Avoid high-intensity workouts that can cause spikes in blood pressure.

6. Is green tea good for high blood pressure?

Yes, green tea is low in caffeine and can help reduce blood pressure. Limit your intake to 2-3 cups per day.

7. Can high blood pressure cause headaches?

Yes, hypertension can lead to headaches, especially if the pressure becomes dangerously high. It’s important to monitor symptoms and consult your doctor regularly.

Final Thoughts

Managing high blood pressure doesn’t have to be daunting. With the Hint app, you get a personalized DASH Diet plan tailored to your lifestyle and preferences.

The app simplifies meal planning and tracking with features like Diet Summary and Water Tracker. Plus, with a Hint Pro or Hint Premium subscription, you can unlock advanced features such as personalized diet consultations and detailed nutrient tracking, helping you stay on top of your health.

Download the Hint app today and take the first step toward a healthier, more balanced life.

Exclusive Offer: Enjoy One Month of Free Hint Premium Access

When you purchase any of the select Garmin Watches from the Clearcals Store, you'll receive one month of free Hint Premium (worth Rs. 1999), which includes:

✅ Unlimited dietitian consultations

✅ Personalized diet and workout plans

✅ Advanced calorie and nutrition tracking

🚀 Visit the Clearcals Store today and unlock your free Hint Premium access!

About the Author

Asfia Fatima is the Chief Dietitian at Clearcals, with a Master’s Degree in Dietetics and Clinical Nutrition and over a decade of experience in clinical nutrition and lifestyle management.

She specializes in evidence-based diet planning for weight loss, diabetes, and metabolic health.

At Clearcals, she leads the nutrition strategy behind the Hint app, helping users achieve their goals with science-backed guidance.

🔗 Connect with Asfia on LinkedIn