DIET FOR HYPERTENSION
INTRODUCTION
Hypertension is not a disease in itself, it is a risk factor. Hypertension or high blood pressure refers to the increased pressure of blood against artery walls. High blood pressure can cause blood vessel damage that leads to heart disease. It may increase the thickness of the heart muscle and reduce coronary circulation.
A low-sodium diet provides 2-3 gm sodium per day. Blood pressure reduces with high-fiber diet, a diet which is low in total fat, saturated fat, and cholesterol, and rich in fruits and vegetables. Dash diet includes whole grains, fish, and pulses, it is rich in potassium, calcium, magnesium, proteins, and nuts that can control blood pressure.
A high-sodium diet increases blood pressure in most of the patients. Salt restriction is very important to lower the blood pressure. A healthy lifestyle can be lived by including the factors like balanced diet, exercise, and other environmental factors. MUFA is good for high blood pressure, as it reduces LDL and increases HDL in the blood. Fruits and vegetables are also recommended as they are high in potassium, magnesium, and fiber, and low in sodium.
DAILY DIET SCHEDULE
EARLY MORNING
One glass of water + 1 tsp Fenugreek seeds
BREAKFAST
Broken wheat porridge (Veg Dalia) / Veg Semolina (veg upma) / Veg Vermicelli (Sewian) / Veg poha (Rice flakes) / Besan pancake (gram flour) / Veg Oats / Veg Idli / Semolina pancake / Stuffed Chapatti / Chapatti with veg or Dal / Yogurt +1- egg’s white part only
MID-MORNING
Fruits / Steamed Salad / Coconut water / Sprouts
LUNCH
Plain chapatti / Boiled Rice / Veg / Dal + Curd + Steamed salad
EVENING
Herbal Tea / Green tea / Roasted Chana + Rice flakes / Sprouts / Soups (Home-made)
DINNER
Plain chapatti / Missi chapatti / Boiled Rice / Veg + Dal
DIET INSTRUCTIONS
CEREALS
TO BE CONSUMED
Whole wheat flour, Oats, Whole grains cereals, Porridge, Brown rice, Rice flakes, Puffed rice, Whole grain bread, Barley
TO BE AVOIDED
Sweet biscuit, Cream filled biscuit, Cream crackers, Cheese biscuits, Noodles, Pasta, Macaroni, White refined flour, White rice, White bread, Corns
Chapatti Ratio – Wheat flour (50%) + Black chana (25%) + Soybean (25%)
PULSES
TO BE CONSUMED
All Pulses and Lentils, Soya products
TO BE AVOIDED
Dried and frozen pulses
FRUITS
TO BE CONSUMED
Banana, Avocadoes, Apple, Pomegranate, All kinds of berries including, Cranberries, and Oranges, Kiwi, Watermelon, Muskmelon, Papaya, Dates, Squash, Figs, Apricot, Pineapple, Pears, Plum, Olives.
TO BE AVOIDED
All canned and packaged fruits, Coconut
VEGETABLES
TO BE CONSUMED
Dark green leafy especially Spinach and Kale, Asparagus, Broccoli, Carrots, Onion, Garlic, Beans, Cabbage, Bottle gourd, Ridge gourd, Round gourd, Bitter gourd, Cauliflower,Bell peppers, Red pepper, Green peas, Potatoes
TO BE AVOIDED
Yam, Sweet potatoes, Taro roots, Jackfruit, Dried beans, Mustard leaves
FLESH FOODS
TO BE CONSUMED
Eggs white part only, Roasted or Grilled, Lean meat, chicken (twice a week)
TO BE AVOIDED
Fish fried in suitable oil, Prawns, Lobster, Crab, Lean beef, Pork, Lamb, Ham, Very lean minced meat, Turkey, Veal, Rabbit, Egg yolk, Fish roe, Sausages, Mutton, Salami, Bacon, Duck, Goose, Hot dogs, Meat pies, Visible fat on meat, Organ meat like Liver, Kidney, Chest, Red meat, Smoked and canned fish, Marbled and fatty Meats
SPICES
TO BE CONSUMED
Fennel, Turmeric, Cumin, Thyme, Black pepper, Coriander, Rock Salt (limited), Cardamom, Cinnamon, Fenugreek
TO BE AVOIDED
Red chili and Table Salt
DAIRY PRODUCTS
TO BE CONSUMED
Low-fat yogurt, Buttermilk
TO BE AVOIDED
Whole milk and cream, Cream cheese, Condensed milk, Cocoa butter, cheese, milk
DRYFRUITS AND SEEDS
TO BE CONSUMED
Flax seeds, Pumpkin seeds, Sunflower seeds, Walnuts, Almonds
TO BE AVOIDED
Cashew nuts, Pistachio, Peanuts, Raisins
FATS
TO BE CONSUMED
Olive oil, Cow ghee
TO BE AVOIDED
Trans fat foods, Butter, Palm oil, Coconut oil, Hydrogenated oil
PREPARED FOODS
TO BE CONSUMED
Homemade only, Jaggery
TO BE AVOIDED
All bakery products or processed, Pastry, Pies, Doughnuts, Chips, Puddings, Cakes, Biscuits, Sauces, Fruit jellies, Jams, Mayonnaise, White sugar, Ice-cream, Cream soups, Dark chocolate, Butter scotch, Coconut bar, Chutneys, Pickles, Junk food, Deep fried foods, Tomato sauce, All Spicy foods, Junk foods, Too much salty food, Buttered popcorn, Soya sauce.
DRINKS
TO BE CONSUMED
Coconut water, Buttermilk, Clear soups, Homemade soups, (without salt), Green tea, Beetroot juice, Herbal tea, Aloe Vera juice, Gooseberry juice, Pomegranate juice
TO BE AVOIDED
Whole milk drinks, Cream based liqueurs, Canned soup and packaged soup, Alcohol, Sweetened drinks, Squashes, Hot chocolate drinks, Diet soda, Coffee, Tea
NOTE
if you are Diabetic patient, food high in sugar should be avoided and intake of suitable fats and oils to be strictly limited.
Things in this Diet Chart May Vary Patient to Patient due to the Associated Health Issues, so Better to Consult Our Ayurveda Experts for Better Results.
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