Hypertension

Hypertension is not classified as a disease but rather as a significant risk factor. It is characterized by elevated pressure of blood against the walls of arteries. This condition can lead to damage of blood vessels, which may result in heart disease. Additionally, it can contribute to the thickening of the heart muscle and diminish coronary circulation.

A low-sodium diet typically allows for 2-3 grams of sodium per day. Adopting a high-fiber diet, which is low in total fat, saturated fat, and cholesterol while being abundant in fruits and vegetables, can help lower blood pressure. The DASH diet, which includes whole grains, fish, and legumes, is particularly beneficial as it is rich in potassium, calcium, magnesium, proteins, and nuts, all of which can aid in blood pressure management.

Conversely, a diet high in sodium tends to elevate blood pressure in the majority of patients. Therefore, restricting salt intake is crucial for lowering blood pressure. Maintaining a healthy lifestyle involves incorporating a balanced diet, regular exercise, and considering various environmental factors. Monounsaturated fatty acids (MUFA) are beneficial for managing high blood pressure, as they help reduce LDL cholesterol while increasing HDL cholesterol levels. Furthermore, fruits and vegetables are highly recommended due to their richness in potassium, magnesium, and fiber, coupled with their low sodium content.

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

ALLOWED TO TAKE	AVOID
CEREALS	CEREALS
Whole wheat flour, Oats, Whole grains cereals, Porridge, Brown rice, Rice flakes, Puffed rice, Whole grain bread, Barley	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%)
FRUITS	FRUITS
Banana, Avocadoes, Apple, Pomegranate, All kinds of berries including, Cranberries, and Oranges, Kiwi, Watermelon, Muskmelon, Papaya, Dates, Squash, Figs, Apricot, Pineapple, Pears, Plum, Olives.	All canned and packaged fruits, Coconut
VEGETABLES	VEGETABLES
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	Yam, Sweet potatoes, Taro roots, Jackfruit, Dried beans, Mustard leaves
PULSES	PULSES
All Pulses and Lentils, Soya products	Dried and frozen pulses
Dairy Products	Dairy Products
Low-fat yogurt, Buttermilk	Whole milk and cream, Cream cheese, Condensed milk, Cocoa butter, cheese, milk
OILS	OILS
Olive oil, Cow ghee	Trans fat foods, Butter, Palm oil, Coconut oil, Hydrogenated oil
SPICES	SPICES
Fennel, Turmeric, Cumin, Thyme, Black pepper, Coriander, Rock Salt (limited), Cardamom, Cinnamon, Fenugreek	Red chili and Table Salt
Drinks	Drinks
Coconut water, Buttermilk, Clear soups, homemade soups, (without salt), Green tea, Beetroot juice, Herbal tea, Aloe Vera juice, Gooseberry juice, Pomegranate juice	Whole milk drinks, Cream based liqueurs, Canned soup and packaged soup, Alcohol, Sweetened drinks, Squashes, Hot chocolate drinks, Diet soda, Coffee, Tea
DRY FRUITS & SEEDS	DRY FRUITS & SEEDS
Flax seeds, Pumpkin seeds, Sunflower seeds, Walnuts, Almonds	Cashew nuts, Pistachio, Peanuts, Raisins
FLESH FOODS	FLESH FOODS
Eggs white part only, Roasted or Grilled, Lean meat, chicken (twice a week)	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
OTHERS	OTHERS
Homemade only, Jaggery	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.

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 Ayurveda Experts for better results.