A Pakistani kitchen guide to lowering blood pressure

The salt problem hiding in plain sight

The recommended limit is about one level teaspoon of salt a day in total. A single serving of achaar, a plate of chaat or a bowl of instant noodles can use up most of that allowance.

Start by tasting before you add salt, keeping the salt jar off the dastarkhwan, and gradually reducing salt in recipes. Your taste buds adjust within two to three weeks.

• Limit achaar, chutney with added salt, papad and namkeen
• Read labels on ready masala mixes and stock cubes
• Use lemon, fresh herbs, garlic and black pepper for flavour

Ghee, oil and cooking methods

Desi ghee and vanaspati are high in saturated and trans fats, which harm the arteries. Cooking with a measured amount of canola, sunflower or olive oil is a better everyday choice.

Try grilling tikka in the oven, baking samosas instead of frying, and using a non-stick pan so less oil is needed. Keep fried food for special occasions rather than daily meals.

Chai, cold drinks and sugar

Several cups of doodh patti a day with two spoons of sugar each add up quickly. Reduce sugar gradually, try green tea or lighter chai, and avoid sugary fizzy drinks and packaged juices.

Foods that actively help

Potassium-rich foods help the body get rid of extra salt. Bananas, oranges, guava, spinach, tomatoes, daal and low-fat yoghurt are affordable and easy to add to a desi diet.

Pair these changes with a 30-minute daily walk, checking your BP at home regularly, and taking prescribed medicine on time. Bring your home readings to your cardiologist so treatment can be adjusted properly.