Chandigarh, June 1 – As hypertension continues to affect millions across India, health experts are sounding the alarm on certain everyday foods that could silently drive up blood pressure levels. From processed snacks to seemingly harmless pickles, doctors say dietary choices are a key trigger—and avoiding the wrong foods is just as important as medication.
Dr. Areeba Wani, a cardiologist at Sohana Hospital, Mohali, said the link between diet and blood pressure cannot be overstated. “What we eat directly affects our heart. High sodium, saturated fats, and added sugars are some of the biggest culprits behind uncontrolled hypertension,” she said. “People think only extra salt is bad, but even processed and packaged foods that don’t taste salty can be dangerous.”
According to the National Family Health Survey (NFHS-5), about 24% of Indian men and 21% of women suffer from hypertension, many without knowing it. That, experts say, makes food education even more critical.
“Patients walk in with blood pressure readings of 160/100, and they’re still eating instant noodles and chips every evening,” said Dr. Sameer Ahmed, a general physician in Anantnag. “They’ll tell you, ‘I didn’t add extra salt,’ but what they don’t understand is that packaged foods are already loaded with sodium.”
He specifically pointed out canned soups, breads, cold cuts, and even breakfast cereals as surprising offenders. “Just two slices of white bread can contain up to 250 milligrams of sodium. Imagine having that with butter or cheese—that’s a blood pressure bomb right there.”
Adding to that concern is the cultural reliance on pickles, chutneys, and fried snacks in many Indian households. “Our traditional foods can be delicious, but not always heart-friendly,” warned Dr. Areeba. “Pickles are preserved in salt, and even a spoonful can shoot up sodium levels for the day.”
Fatty foods are another silent trigger. Dr. Navid Lone, a dietitian based in Jammu, explained that diets rich in saturated fats—like red meat, full-fat dairy, and ghee—can stiffen arteries over time. “Hypertension is not just about salt. Saturated fats increase cholesterol, which narrows the arteries and forces the heart to pump harder,” he said. “This eventually contributes to high blood pressure.”
He advised replacing ghee with small amounts of olive oil or mustard oil and choosing lean meats or plant-based proteins. “We’re not saying you have to stop eating everything you love, but moderation and awareness are key. Read labels. Understand what’s going into your body,” he said.
Sugary foods and beverages also came under fire during conversations with medical experts. “Soft drinks, sweetened teas, and even packaged fruit juices spike insulin, and over time, that contributes to hypertension,” said Dr. Sameer. “The sugar creates inflammation in the blood vessels, leading to stiffer arteries.”
In rural Kashmir, where processed foods are becoming more accessible, the risk is rising silently. Local health worker Rubina Jan, who works in Budgam, said more awareness campaigns are needed. “People think only medicines can manage blood pressure. But I’ve seen patients improve just by avoiding salty snacks, bakery items, and fizzy drinks,” she said.
She recalled one case where a 62-year-old woman managed to reduce her blood pressure significantly within three months. “All we did was help her cut out packaged soup cubes, pickles, and daily bakery bread. Her readings went from 150/90 to 125/80,” Rubina said proudly.
The message from the medical community is unified: it’s not enough to take pills. The food on your plate plays a defining role. “High blood pressure is called the silent killer for a reason,” said Dr. Areeba. “You won’t feel it until it’s too late. But your fork and spoon are more powerful than you think.”
As World Hypertension Day recently reminded citizens, prevention starts at home. And for millions, that prevention may lie not in fancy diets—but in simply putting down the salty chips, fatty meats, and sugary sodas.
