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.