01
Lower sodium
Find and cut the hidden salt in pickles, papad, packaged snacks and restaurant food — without making meals taste bland.
90d
Structured guided plan
BP Diet Course · 90-Day Guided Plan
Lower your blood pressure with food, not just pills.
A doctor-designed Indian diet plan that targets the root causes of high BP — sodium, potassium balance and weight — using the meals your family already cooks.
Doctor-designed
No bland food
1:1 WhatsApp support
BP Diet Course · 90-Day Guided Plan
Bring your blood pressure
Bring your blood pressure
down — the natural way.
A doctor-designed Indian diet plan that targets the root causes of high BP using everyday meals — so you can reduce your reliance on medication, safely.
−30%
Typical sodium reduction
1:1
WhatsApp coaching
BP Diet Course · 90-Day Guided Plan
Food is the first
Food is the first
prescription for BP.
High blood pressure is driven by what's on your plate. This 90-day plan rebuilds your meals around sodium control, potassium-rich foods and a doctor-designed eating pattern — adapted for Indian kitchens.
90-day
Structured guidance — not a one-time chart
1:1
WhatsApp support through the whole plan
17k+
Indians guided through diet courses
100%
Built on everyday Indian household meals
Who is this for?
Is This Course Right For You?
This personalized hypertension diet course is designed for anyone managing high blood pressure or related metabolic risk factors.
BP & Cardiovascular Risk
High blood pressure (hypertension), borderline BP, fluctuating BP levels, high cholesterol, family history of stroke or heart disease.
Metabolic Conditions
Diabetes with BP issues, obesity or belly fat, fatty liver with metabolic syndrome, weight management challenges.
Lifestyle Factors
Stress-related BP rise, sleep issues affecting BP, sedentary lifestyle, stress-related eating habits.
Why it matters
Why Blood Pressure Control Matters
High blood pressure is called a "silent killer" because it may not show symptoms until major damage occurs. Uncontrolled BP significantly increases your risk of serious health complications.
Health Risks of Uncontrolled Blood Pressure
Stroke and brain bleeding
Heart attack and heart disease
Kidney damage and failure
Brain health decline and dementia
Arterial stiffness and hardening
Vision complications and blindness
Vascular complications
Sleep disturbances
The good news: Structured dietary support and lifestyle correction can significantly improve BP control and reduce future health risks.
Personalized Indian Diet Guidance
South Indian, vegetarian, and non-vegetarian options. Not a generic diet chart — customized to your food preferences, medical history, and lifestyle.
Salt & Sodium Correction
Learn hidden salt sources in packaged foods. Reduce sodium intake systematically while keeping meals delicious using herbs and spices.
Integrated Lifestyle Support
Sleep assessment, stress evaluation, physical activity guidance, and meal timing correction — not just food recommendations.
Doctor-Guided & Sustainable
Preventive medicine approach. WhatsApp follow-up support, habit correction, and long-term sustainability — not a restrictive diet.
Understand the numbers
The "silent" pressure that adds up.
Blood pressure is the force of blood pushing against your artery walls. When it stays high, it quietly strains your heart, kidneys, brain and eyes — often for years before you feel a thing. That's why it's called the silent killer.
The good news: blood pressure responds strongly to diet. Cutting hidden sodium, adding potassium-rich foods and losing even a little weight can move your numbers — sometimes enough to reduce medication, under your doctor's guidance.
120 / 80 mmHg
is the goal for most adults. Readings of 140/90 and above usually signal hypertension that needs active management.
Where do your numbers sit?
Systolic pressure (the top number), mmHg
Categories shown for awareness only. Always interpret your readings with your treating doctor — this course complements medical care, it does not replace it.
How the diet works
Four levers that move your BP.
The course is built on clinically-proven dietary science — translated into practical Indian meals by Dr Harsha.
02
Raise potassium
Map everyday foods — banana, coconut water, leafy greens, dals — that help your body flush excess sodium and relax vessels.
03
Balanced plate & timing
Rebuild the plate — more vegetables, whole grains and lean protein, with portion and meal-timing science that fits your day.
04
Track & adjust
Log your readings, share them on WhatsApp, and get your plan fine-tuned every week as your numbers respond.
What's included
Everything you need for the full 90 days.
One course that combines doctor-designed education, smart diet education and human support — so you're never left guessing what to eat next.
See pricingVideo lessons
Short, clear modules from Dr Harsha explaining the why and how of every change.
Empowering You with Smart Diet Education
Learn to build your own balanced Indian meals — breakfast to dinner — using the right sodium and potassium principles.
1:1 WhatsApp support
Ask questions, send your BP readings, and get personal adjustments throughout the plan.
BP tracking sheet
A simple log to record readings and watch the trend move in the right direction.
Swap & substitution guide
Smart low-sodium swaps for the foods you love, so nothing feels off-limits.
Family-friendly
One pot for the whole household — the plan benefits everyone at the table, not just you.
Your 90-day journey
Three phases, one steady descent.
A gradual, sustainable path — no crash diets, no shock to your system.
1–30
Phase 1 · Reset
Find Out What's Increasing Your BP
- Audit your current diet & readings
- Identify hidden BP triggers in your food
- Start the daily BP log
31–60
Phase 2 · Rebuild
Adopt Dr Harsha's BP Diet
- Potassium-rich meals every day
- Portion & timing structure
- Weekly plan adjustments
61–90
Phase 3 · Sustain
See the changes in 2 months
- Lock in your new defaults
- Eating-out & travel playbook
- Review progress with your doctor
Real results
Numbers that moved.
Stories from learners who followed the BP Diet Course alongside their doctor's care.
My BP was 160/100 and I was on two medicines. The course taught me sodium and potassium balance with Dr Harsha's Indian cooking methods. After 90 days my readings are steady around 120/80 and my doctor reduced one medication entirely.
160/100 → 120/80 · 1 medicine stoppedLakshmi Devi
BP Diet Course · Hyderabad
I always thought a low-salt diet meant tasteless food. The swap guide changed my mind — same sambar, same rasam, just smarter ingredients. The WhatsApp support kept me honest, and the readings spoke for themselves.
148/96 → 126/82 in 11 weeksSuresh Menon
BP Diet Course · Kochi
What I valued most was that nothing felt extreme. Small weekly changes, food I recognised, and a doctor explaining the reasoning. My borderline numbers came back into the normal range and I finally feel in control.
Elevated → Normal rangeAnitha Sharma
BP Diet Course · Chennai
Within 6 weeks, my BP dropped from 152/94 to 138/86. I didn't realize how much processed salt was in my diet. The diet guidance made it so easy.
152/94 → 138/86 in 6 weeksRajesh K.
Age 48 · Bangalore
I was able to reduce my medication from two drugs to one, with my doctor's guidance. The food tastes better than what I was eating before.
Reduced from 2 medications to 1Meera S.
Age 56 · Bangalore
The course is practical. Real Indian foods, not salads and chicken breasts. I'm actually sticking to it, and my family is eating better too.
Family eating healthier togetherPriya M.
Age 42 · JP Nagar
What you gain
Benefits You Can Expect
BP & Heart Health
Better BP control, reduced stroke risk, improved heart health, lower cardiac complications.
Metabolic Improvements
Weight reduction, improved sugar control, reduced cholesterol levels, better metabolic health.
Energy & Quality of Life
Improved energy levels, better sleep quality, reduced swelling/bloating, sustainable healthy lifestyle.
12+
years in lifestyle & preventive medicine
Meet your doctor
Designed by Dr Harsha KJ.
Lifestyle & Preventive Medicine
Dr Harsha has spent over a decade helping people manage chronic conditions through food and habit change rather than medication alone. The BP Diet Course is the result — clinical evidence translated into meals that fit real Indian households.
- 17,000+ learners guided
- Evidence-based, clinically proven
- Prevention-first philosophy
- Works alongside your treatment
Go deeper
Optional: Advanced Health Assessments
To deepen your understanding and personalize the course further, we offer optional advanced health assessments.
Blood Pressure Profiling
Cholesterol & Lipid Profile
Blood Sugar & Diabetic Profile
Kidney & Liver Function Tests
Body Composition Analysis
Arterial & Vascular Health
Stress & Sleep Assessment
Stroke Risk Screening
Pricing
One course. Everything included.
Master the basics of nutrition and apply BP-specific strategies — all in one complete package.
BP Diet + Diet Fundamentals
Get both courses together — master the basics of nutrition and apply BP-specific strategies on top.
₹9,999/-₹4,749one-time · no GST
- All BP diet video lessons, lifetime access
- Full Diet Fundamentals course (12+ hrs)
- Doctor-designed Indian diet education
- Sodium swap guide & food lists
- Portion control & plate-building framework
- Family-friendly meal guidance for the whole household
- BP tracking sheet & monitoring guidance
- WhatsApp support
Explore more
Our Other Courses
Beyond blood pressure — Dr Harsha's Courses cover the full spectrum of lifestyle diseases, all built on everyday Indian food.
12 hrs 45 min
Diet fundamentals
For anyone who wants to eat better — no specific condition needed. Build habits that last.
Modules
- Food Nutrition Diet
- Diet Principles
- Diet Wagon Wheel
- Golden Rules
- Cooking Methods
- How Indians Are Eating Now
- Food Metric Basics
- How to Make Indian Food Healthy
- Origin of Chronic Diseases
- Macro Nutrients
- Micro Nutrients
4.95k+ Learners
Know More3 hrs
Diet for diabetics
Blood sugar management through food — without giving up rice, roti, or family meals.
Includes
- Glycaemic index mapped to Indian foods
- Meal timing & portion science
- HbA1c reduction through food changes
- Compatible with Type 2 & pre-diabetes
4.99k+ Learners
Know More
Stroke Diet Course
Nutrition guidance for stroke recovery and prevention through diet.
Kids Diet Course
Healthy eating habits for growing kids and active lifestyles.
Elderly Diet Course
Balanced nutrition to support healthy aging and overall well-being.
Cholesterol Diet Course
Heart-healthy nutrition to help manage cholesterol and improve heart health.
Good to know
Frequently asked questions
Dr. Harsha's BP Diet is built on clinically researched and scientifically proven principles specifically designed to lower high blood pressure. Dr Harsha has adapted these evidence-based principles into practical, everyday Indian meals like dal, rice, roti, sabzi, and sambar, focusing on the right balance of low sodium, high potassium, magnesium, and fibre. It's not a one-size-fits-all diet chart, but a structured 90-day guided course designed to make BP control practical, sustainable, and family-friendly.
No. This is a diet course that works alongside your medical care — it does not replace your doctor or your prescriptions. Many learners do see their numbers improve enough that their doctor chooses to reduce medication, but any change to medication must always be made by your treating doctor.
Not at all. The course focuses on cutting hidden sodium — pickles, papad, packaged and restaurant food — while keeping flavour through spices, herbs, souring agents and smart cooking. The swap guide gives you tasty low-sodium versions of the dishes you already love.
Once you enrol, you get access to the self-paced course content. This includes videos, WhatsApp support, and empowering you to make your own meal plan according to your tastes and family traditions. It is not a one-time plan — it is a guided journey to build lasting food habits.
Yes. The meals are designed so one pot works for the whole household — no separate cooking. A lower-sodium, potassium-rich, balanced plate is healthy for everyone, so your family eats better right along with you.
Yes. Every course includes 1:1 WhatsApp support throughout your 90-day journey. You can ask questions about meals, share your progress, get help with food substitutions, and check with Dr Harsha's team for the next steps. This ongoing support is what helps learners stay consistent and see real results.
For the Guided 90-Day plan, sharing your recent reports and BP readings lets us personalise your guidance to your actual numbers rather than generic averages. It's optional but recommended — the more we know, the more tailored your guidance.
In early-stage hypertension (Stage 1), yes — dietary changes combined with lifestyle modifications can often reverse or significantly reduce blood pressure. A well-structured BP diet has been clinically proven to lower systolic BP by 8–14 mm Hg and diastolic BP by 4–6 mm Hg. For advanced hypertension, diet works alongside medication and medical supervision. Always consult your physician before making changes to your treatment plan.
Most participants notice measurable improvements within 2–4 weeks of consistent dietary adherence. However, sustained results and habit formation take 8–12 weeks. The 90-day course is designed to build lasting changes that continue beyond it.
Yes. Our course works for all dietary preferences. Plant-based protein sources like legumes, nuts, seeds, and dairy alternatives are central to the course.
A healthy lifestyle built on the right diet, regular exercise, stress management, quality sleep, and weight loss can prevent or significantly reduce the risk of many chronic conditions — including Type 2 diabetes, high blood pressure, heart disease, stroke, high cholesterol, obesity, fatty liver, PCOD/PCOS, certain cancers, kidney disease, and even cognitive decline. Most lifestyle diseases don't appear overnight — they build up over years of poor habits. The earlier you start, the more you protect yourself.
Yes. If you're not satisfied within the first 24 hours of enrolment, we offer a full refund after deducting platform charges. Our goal is to help you succeed, and we're confident in the course's effectiveness.
Take the first step
Get Started With Your BP Diet Course
Choose how you'd like to begin your journey to better blood pressure control.
Your reading
Healthy range
130 / 80
mmHg
Started at 148 / 95
Now 130 / 80