15 Indian Snacks Recipes For Hypertension/High BP

 15 Indian Snacks Recipes For Hypertension/High BP

Who are hypertensive?

An individual is classified as Hypertensive if he/she has a systolic blood pressure level
greater than or equal to 140 mmHg, or diastolic blood pressure greater than or equal to 90mmHg, or he/she is currently taking antihypertensive medication to lower his/her blood
pressure (1).

Prevalence of Hypertension or High Blood Pressure patients in India

Fourth National Family Health Survey (2015-16), 11% of women and 14.8 % of men (aged
15-49 years) are suffering from hypertension in India whereas 30% of women and 43% of men of the same age group are pre-hypertensive (1).

Why hypertension is dangerous?

1. High blood pressure/Hypertension is potentially dangerous because in this condition the heart works too hard and consequently the blood flow at high force through arteries which can harm arteries and organs like the heart, kidneys, brain, and eyes. High blood pressure often has no warning signs or symptoms and thus remain undetected in many cases. Once it occurs, it usually lasts for a lifetime. If uncontrolled, it may damage the heart and kidney, increases the risk of stroke, and blindness (2).

2. High Blood Pressure starts slow and builds up to serious risks to life. It affects almost all the organ systems and their functions in the body.

  • In Nervous System: It can cause Brain Stroke, one of the major reasons for dementia, Blurred Vision, and Blindness.
  •  In Circulatory System: Swelling in feet, ankles and legs, Chest pain, shortness of breath, Heart Failure.
  • In Skeletal System: Osteoporosis, Women in menopause are at higher risk of Osteoporosis. Bones become weak and are easily prone to fracture.
  • In Reproductive System: Vaginal Dryness and Arousal Dysfunction.
  • In Urinary System: Kidney Failure.

3. Hypertension is the most common cause of death in the world. Hypertension was the
The largest risk factor for cardiovascular mortality (45% deaths) followed by overweight/obesity, physical inactivity, high LDL cholesterol, smoking, high dietary salt, and high trans-fatty acids (3).

15 Indian Snacks Recipes For Hypertension/High BP

Effect of Dietary Sodium and Potassium on Blood Pressure

In most countries of the world, people are consuming an excess amount of salt (sodium chloride) than required. Directly extra salt intake increases blood pressure and indirectly increases the risk of getting cardiovascular diseases, renal disease, and dementia.

On the other hand, Adequate dietary potassium is important for heart and bone health and reduces the risk of stroke and coronary heart disease.

Sources of Potassium in the Diet

  • Potatoes are excellent sources of potassium and play important roles in protecting against hypertension and, perhaps, in improving bone health.
  • Along with Potato, sweet potato, spinach tomatoes are also a good source of potassium.
  • Among the fruits banana, orange, and apple are a very good source of potassium.
  • Cooked pulses and roasted nuts also provide a good amount of potassium.

Dietary Modification of Hypertension

The diet of the patients suffering from hypertension (high blood pressure) should contain-

1. More potassium-rich foods
2. Low Salt Intake, to reduce sodium intake.
3. Maintain a good sodium-potassium ratio.
4. Low Fat and Low Cholesterol Diet.
5. Intake of saturated fats should be reduced, instead monounsaturated fatty acids
(MUFA) and polyunsaturated fatty acids (MUFA) rich foods should be taken.
6. Good Fiber Intake.
7. Low Sugar intake.

Keeping the dietary principles of hypertension, I am suggesting 15 easy-to-cook
nutrient-dense, low sodium, healthy Indian snacks for those suffering from prehypertension or hypertension/high BP.

Indian Snack Recipe for Hypertension/High BP -1: Boiled jackfruit seeds

Ingredients Required

  • Sun-dried jackfruit seeds: 15-20 seeds
  • Black pepper: A pinch

    Method

  • Boil the sun-dried jackfruit seeds in a pressure cooker for 5 minutes.
  • Peel the seeds, Sprinkle some Black pepper and take it as a healthy snack.

Health benefits

Jack fruits are low calorie, low carbohydrate, protein-rich foods, and supply several important minerals. They provide some amount of calcium, phosphorus, and magnesium which are essential for maintaining the bone health of middle-aged and elderly individuals. They are rich in fiber but low in fat. They are a rich source of potassium but a poor source of sodium. Potassium is essential to maintain normal blood pressure. So, JackFruit seeds are good food for those suffering from high blood pressure (hypertension).

15 Indian Snacks Recipes For Hypertension/High BP 1

Indian Snack Recipe for Hypertension/High BP-2: Wholesome Fruit: Banana

One or two bananas can be considered as a good snack. They are an excellent source of
potassium and provide some carbohydrate and fibre.

15 Indian Snacks Recipes For Hypertension/High BP 2

Indian Snack Recipe for Hypertension/High BP-3: Fruit salad

Ingredients Required

  • Banana: 1
  • Apple: Few pieces
  • Pomegranate: Half
  • Pears: Few pieces
  • Guava: Few pieces
  • Orange: Few pieces

Method

  • Cut the fresh fruits, mix them, and serve them fresh. Don’t add any additional salt or black salt in it. There is an inherent taste of every fruit, enjoy it.

Health benefits

This is an ideal snack for high BP patients. Fruit salad is low sodium, potassium-rich
snack, supplying a lot of healthy fiber.

15 Indian Snacks Recipes For Hypertension/High BP 3

Indian Snack Recipe for Hypertension/High BP- 4: Boiled Sweet Corn

Ingredients Required

  • Sweet corn: One
  • Black pepper: A pinch
  • Lemon juice: Half teaspoon

Method

Boil the sweet corn, cool it slightly, sprinkle lemon juice, and serve it.

Health benefits

This healthy snack is a good choice of food for hypertensive patients. Phytonutrients present in corn inhibits ACE (Angiotensin Converting Enzyme), lowering the risk of high blood pressure.

15 Indian Snacks Recipes For Hypertension/High BP 5

Indian Snack Recipe for Hypertension -5: Chicken vegetable Soup for high blood pressure

Ingredients Required

  • Onion (chopped): 1 medium size
  • Potato (sliced): 2 medium size
  • Carrot (sliced): 1 medium size
  • Garlic (finely chopped): 10-12 cloves
  • Ginger (grated): One-inch size
  • Capsicum (chopped): 1 medium size
  • Chicken (boiled): 250g
  • Black salt: a pinch
  • Black pepper: as per taste

Method

  • Marinate chicken with salt and lemon juice, keep an hour.
  • Boil the chicken in a pressure cooker with excess water. Preserve the chicken
    stock and torn the boiled chicken in thin slices.
  • Cut potato, onion, carrot, tomato, and capsicum into thin slices. Chop garlic and
    ginger.
  • Heat a tablespoon of oil, fry chopped garlic, and ginger and then vegetables one by
    one, add the chicken slices and the stock. Add black salt and black pepper powder
    as per taste. add 2 bay leaves and elaichi powder. Cook for 5 minutes.
  • Now your healthy and yummy soup is ready. Serve hot with hot chapati.

Health benefits

This soup is a rich source of proteins, vitamins, and minerals. It is rich in potassium, ideal for hypertensive patients. Use a minimum amount of salt in this recipe.

15 Indian Snacks Recipes For Hypertension/High BP 6

Snack Recipe-6: Alu kalbi

Ingredients Required

  • Green moong (Soaked overnight): 1 Tablespoon
  • Groundnuts (Soaked overnight): 1 Tablespoon
  • Potatoes (whole): 3 medium size
  • Tamarind: 1 Tablespoon
  • Onions: 1 medium size
  • Tomatoes: 1 medium size
  • Coriander leaves: 1 Tablespoon
  • Black pepper: a pinch
  • Black salt: a pinch

Method

  • Soak green moong and groundnuts in excess water overnight. Discard the excess
    water.
  • Boil the potatoes. Peel them and cut them into small pieces.
  • Soak the tamarind in water for an hour, strain it through a tea strainer. Preserve the pulp for future use.
  • Finely Chop onions, coriander leaves, and tomatoes.
  • Add chopped vegetables and soaked nuts and moong to the boiled potato slices.
    Mix well. Add tamarind pulp, a pinch of black pepper, and black salt. Mix again.
    Your tasty snack is ready.

Health benefits

Potato and the rest of the vegetables are very good sources of potassium. Use a minimum amount of salt to it because salt is the culprit to increase your blood pressure. Enjoy the yummy snack in the evening.

15 Indian Snacks Recipes For Hypertension/High BP 8

Indian Snack Recipe for Hypertension/High Blood Pressure-7: Rice flakes with nuts (Roasted Chiwrah)

Ingredients Required

  • Rice flakes: 25g
  • Curry leaves: 5 or 6
  • Dry red chilies: 2
  • Groundnuts (roasted): 1 teaspoon
  • Bengal gram (roasted): 1 teaspoon
  • Green peas: 1 teaspoon
    Oil: Half teaspoon.

Method

  • Roast groundnuts (Mungphali) and Bengal gram (chana).
  • Heat oil, add dry chilies and curry leaves to it. Fry for a minute. Add rice flakes.
  • Roast at a moderate flame with constant stirring, so that it does not get burnt
  • Add roasted chana and groundnuts and to it. Mix well and serve when hot.

Health benefits

Rice flakes are an iron rich cereal food, providing a good amount of carbohydrate and
some amount of protein. It is a good snack for anyone, especially for those suffering
from high blood pressure.

15 Indian Snacks Recipes For Hypertension/High BP 10

Indian Snack Recipe for Hypertension/High BP -8: Dessert for high blood pressure

Ingredients Required

  • Pumpkin: 250g
  • Jaggery: 1 tablespoon
  • Groundnuts: 15
  • Almond (roasted): 4-5
  • Cashew nuts (roasted): 4-5
  • Raisins: 15

Method

  • Cut the pumpkin in small pieces.
  • Heat a teaspoon of oil, fry the nuts, remove them from the pan and keep aside.
    Add the pumpkin pieces in the same pan, add a little salt to it, cook them for 10
    minutes at moderate heat to make it soft. Switch off the gas
  • Now smash the pumpkin, add jaggery. Cook for a few minutes to reduce the water
    content.
  • Add the roasted and broken nuts and raisins and a pinch of cardamom powder.
    Mix well.
  • Now your yummy dessert is ready. Garnish it with roasted nuts and serve it.

Health benefits

Pumpkin is a very nutritious vegetable, rich in several vitamins and minerals. This recipe is low in sodium, healthy dessert, and suitable for hypertension patients.

15 Indian Snacks Recipes For Hypertension/High BP 11

Indian Snack Recipe for Hypertension/High BP -9: Beet Carrot Tomato Soup with herbs

Ingredients Required

  • Tomatoes: 2 medium size
  • Beet: 1 small size
  • Carrots: 2 medium size
  • Mint leaves: 10
  • Coriander leaves: 10-15
  • Tulsi leaves: 8-10
  • Turmeric powder: a pinch
  • Black pepper: a pinch
  • Black salt: a pinch (optional)

Method

  • Take chopped beet, carrot, and tomatoes in a pressure cooker. Add fresh mint,
    coriander and tulsi leaves to it. Add a pinch of turmeric powder and pepper. Cook
    them for 10 minutes in a pressure cooker.
  • Cool the boiled vegetables, grind them together in a juicer. Serve the freshly  prepared healthy soup.
  • It is better not to add any salt to the soup, but if you need, add only use a pinch of black salt during preparing this soup.

Health benefits

This is a low-calorie, healthy soup, providing a lot of minerals that nourish your body.
Moreover, this soup is loaded with antioxidants which help to slow down the aging
process and prevent the onset of age-related diseases like hypertension, cardiac problems etc.

15 Indian Snacks Recipes For Hypertension/High BP 12

Indian Snack Recipe for Hypertension/High BP-10: Tofu pakora

Ingredients Required

  • Tofu: 100g
  • Garlic (chopped finely): 4-5 cloves
  • Ginger (chopped finely): One teaspoon
  • Corn flour: 1 tablespoon
  • Black salt: a pinch
  • Black pepper: a pinch
  • Oil- 2 teaspoons

Method

  • Cut the tofu into medium size pieces.
  • Take cornflour in a bowl, add black salt, black pepper, mix well. Now coat the
    tofu pieces with this mixture. Don’t add any water.
  • Heat oil in a non-stick pan spread the tofu pieces in a single layer, fry for 2
    minutes. Fry all sides of tofu until it is golden in color. Keep aside.
  • Heat oil, add ginger and garlic slices and then add chopped onions, sauté for 5
    minutes, now add white sesame seeds, fry for a minute. Now mix the tofu with
    sautéed vegetables, mix well.
  • Serve the hot tofu in tea time.

Health benefits

Tofu pakora is a healthy snack, anyone can take it. It is a zero-cholesterol food. Tofu also
play a beneficial role in controlling normal blood pressure (4).

15 Indian Snacks Recipes For Hypertension/High BP 15

Indian Snack Recipe for Hypertension/High BP -11: Sautéed asparagus with garlic and Ginger

Ingredients Required

  • Asparagus (cut into pieces): one bundle
  • Garlic (chopped finely): 4-5 cloves
  • Ginger (chopped finely): One teaspoon
  • Black salt: a pinch
  • Lemon juice: One teaspoon
  • Oil: Two teaspoons

    Method

  • Heat the oil, sauté chopped garlic and ginger, add asparagus pieces. Add a pinch
    of black salt and black pepper. Cover the pan. Cook for 10 minutes at medium
    flame. Occasionally, stir it.
  • Switch off the gas and add a teaspoon of lemon juice to it. Your yummy and
    healthy snack is ready. Garnish it with mint and coriander leaves and serve.

Health benefits

Asparagus and the spices used in this recipe (garlic and ginger) are effective to lower the
blood pressure of hypertensive individuals. Moreover, the use of black salt reduces the
sodium intake because it contains a comparatively lower amount of sodium than the
common salt (5), (6), (7).

15 Indian Snacks Recipes For Hypertension/High BP 17

Indian Snack Recipe for Hypertension/High BP -12: Sandwich for Hypertension

Ingredients Required

  • Bread: 2 pieces
  • Channa or home-made paneer: 50g
  • Onions (chopped finely): 1 medium size
  • Capsicum (chopped finely): 1 medium size
  • Tomatoes (chopped finely): 1 medium size
  • Black pepper: a pinch
  • Oregano: a pinch
  • Dry chili flakes: a pinch

Method

  • Fry chopped onion, capsicum, and tomatoes with a pinch of black pepper. Add the boiled channa, cook for 2 minutes to dry the mixture. Don’t add any salt because the
    bread itself contains sodium chloride.
  • Toast the bread and incorporate this channa between the bread.
  • Garnish the freshly prepared, hot sandwich with a pinch of oregano and dry chili
    flakes and serve it with the evening tea.

Health benefits

Milk and milk products are beneficial for hypertensive patients (8). This recipe is loaded
with several beneficial minerals and protein. The dish is also rich in antioxidants.

15 Indian Snacks Recipes For Hypertension/High BP 19

Indian Snack Recipe for Hypertension/High BP-13: Egg omelet with veggies

Ingredients Required

  • Egg: One
  • Onion (chopped): 1 tablespoon
  • Cabbage (chopped): 1 tablespoon
  • Tomato (chopped): 1 tablespoon
  • Black pepper: a pinch

Method

  • Finely chop cabbage, onion, and tomato.
  • Mix all the chopped vegetables along with one raw whole egg and a pinch of
    black pepper. Mix well.
  • Pan-fry the egg mixture at low flame. Cook both the side.
  • Your healthy snack is ready to fulfill your hunger after returning from work.

Health benefits

There is a myth that egg should not be consumed by the hypertensive people. But in fact,
egg consumption has no adverse effect on blood pressure (9), (10). Don’t restrain yourself
from healthy egg dishes.

But guys, if your blood cholesterol level is also high along with your high blood pressure,
then you should discard the egg yolk.

15 Indian Snacks Recipes For Hypertension/High BP 22

Indian Snack Recipe for Hypertension/High BP-14: Brown rice Dosa

Ingredients Required

  • Brown rice: One tablespoon
  • Urad dal: Half tablespoon
  • Poha: Half tablespoon
  • Fenugreek seeds: a pinch
  • Black salt: a pinch
  • Black pepper: a pinch

Method

  • Wash rice, dal, and poha thoroughly.
  • Soak rice and poha separately for 6 -8 hours.
  • Soak dal with methi for 6 -8 hours.
  • Grind them separately and then mixed them.
  • Keep the mixture in a covered container for 10 hours at room temperature to allow
    fermentation.
  • Now add a pinch of black pepper and black pepper powder to it. Mix well.
    Heat a dosa tawa, brush half teaspoon of oil over the hot tawa. Spread one
    tablespoon of batter on the hot tawa and make a thin layer. Cook it at medium
    flame until it becomes golden brown.
  • If you like to prepare masala dosa, please add a tablespoon of non-spicy potato
    curry inside it.

Health benefits

It is a fermented food, containing probiotic bacteria. These bacteria are beneficial for the
gut. They prevent the growth of harmful bacteria in the GI tract. Furthermore, the use of
brown rice helps to control blood pressure at the normal range (11), (12), (13).

15 Indian Snacks Recipes For Hypertension/High BP 24

Indian Snack Recipe for Hypertension.High BP-15: Sevai (or vermicelli) noodles

Ingredients Required

  • Sevai : 50g
  • Oil: 1 tablespoon
  • Black salt: A pinch
  • Black pepper: A pinch
  • Turmeric powder: a pinch
  • Carrot (shredded): 1 Tablespoon
  • Beans (finely chopped): 1 Tablespoon
  • Onion (chopped finely): 1 Tablespoon

Method

  • Boil the semai with a little oil for 2 minutes, discard excess water and keep aside.
  • Chop onion, carrot, and beans.
  • Heat oil, add chopped onion, carrot, and jackfruit seeds. Add a little salt and cook
    together for 2 minutes.
  • Now add the boiled semai. Mix well. Cook for a minute. Add a pinch of salt and
    black pepper.
  • Your sevai noodles are ready. Serve the fresh healthy snack.

Health benefits

The home-made noodle is loaded with vegetables that supply many vitamins, minerals, and dietary fibre. It is a safe and healthy snack for people suffering from High BP.

15 Indian Snacks Recipes For Hypertension/High BP 26

References

Retrieved on 17.09.20.
1. http://rchiips.org/nfhs/NFHS-4Reports/India.pdf
2. https://www.nhlbi.nih.gov/files/docs/public/heart/new_dash.pdf
3. https://pubmed.ncbi.nlm.nih.gov/19399161/
4. https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.110.009159
5. https://pubmed.ncbi.nlm.nih.gov/23647085/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4266250/
7.https://journals.lww.com/cardiovascularpharm/fulltext/2005/01000/ginger_lowers_blo
od_pressure_through_blockade_of.13.aspx
8. https://www.health.harvard.edu/blood-pressure/milk-protein-may-lower-blood-
pressure
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7189334/pdf/nihms-1573911.pdf
10. https://www.heart.org/en/news/2018/08/15/are-eggs-good-for-you-or-not
11. https://www.mdpi.com/2072-6643/12/4/902/htm
12. https://academic.oup.com/jn/article/141/9/1685/4630695
13. https://www.sciencedirect.com/science/article/pii/S2352618118301707

Dr. Sagarika Chakraborty

Dr. Sagarika Chakraborty was awarded her doctorate in Food and Nutrition from University of Calcutta (C.U.) in 2017. She is an experienced Researcher, working in the field of Food Science for more than 12 years and published papers in international and national journal. She has also presented papers in national conferences.

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