Doctor reveals regular plant protein intake can lower blood pressure naturally; shares 6 dietary changes for high BP

By Admin

10 Nov, 2025

High blood pressure, or hypertension, is one of the most common cardiovascular issues in India today. Often triggered by unhealthy eating habits, excessive salt consumption, and sedentary lifestyles, it silently increases the risk of heart disease and stroke. While medications are sometimes necessary, experts believe that small but consistent dietary and lifestyle adjustments can have a powerful impact on managing blood pressure naturally.

Dr. Kunal Sood, an anaesthesiologist and interventional pain medicine physician, recently shared six simple dietary habits that can help lower blood pressure and improve overall heart health. In an Instagram video posted on October 9, he explained, “Each of these foods or habits supports vascular health in a different way. Together, they form a strong foundation for non-drug blood pressure control.”

1. Limit Salt Intake

According to Dr. Sood, excess sodium causes the body to retain more water, increasing blood volume and arterial pressure. Reducing sodium can lower systolic blood pressure by 6–7 mmHg on average. He advises aiming for no more than 2,300 mg of sodium daily (around one teaspoon of salt), or 1,500 mg if you have hypertension. Instead of processed foods and salt mixes, use fresh herbs and natural spices to flavor your meals.

2. Add Omega-3 Fatty Acids

Omega-3 fatty acids, found in fish like salmon, mackerel, and sardines, play a crucial role in maintaining cardiovascular health. Dr. Sood notes that EPA and DHA from these sources improve endothelial function and reduce vascular resistance. A daily intake of 2–3 grams can help lower systolic BP by approximately 2–3 mmHg.

3. Include Legumes and Plant Proteins

Plant proteins found in legumes such as beans, lentils, and chickpeas are rich in potassium, magnesium, and fiber all of which support heart health. Dr. Sood explains, “They help blood vessels relax and reduce ACE activity.” Regular consumption (half to one cup, three to five times a week) has been linked to modest blood pressure drops and better long-term control.

4. Eat Nitrate-Rich Vegetables

Vegetables like beetroot, spinach, and arugula are rich in nitric oxide, which promotes vasodilation and helps widen blood vessels. A daily serving about 80 grams of spinach or 100–200 mL of beetroot juice can lower systolic BP by nearly 5 mmHg in hypertensive adults.

5. Snack on Nuts

Nuts such as walnuts, pistachios, and almonds contain magnesium, arginine, and healthy unsaturated fats that improve blood vessel flexibility. Dr. Sood points out that pistachios have shown the greatest effect, reducing systolic BP by approximately 2 mmHg. Opt for unsalted nuts a few times per week for the best results.

6. Choose Fermented Dairy

Fermented dairy products like yoghurt and kefir may produce ACE-inhibiting peptides that help with vasodilation. “Some studies show around a 5 mmHg reduction in systolic pressure after eight weeks,” says Dr. Sood. He recommends choosing plain, low-sugar, live-culture versions several times weekly for heart benefits.

While these changes may seem small, their combined effect can significantly support cardiovascular health and naturally reduce high blood pressure over time.

Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.