Diet Plans

Diet for Hypertension

Hypertension or 'High Blood Pressure' as it is more commonly known, is a silent disease wherein there are hardly any noticeable symptoms, but if left undetected and uncontrolled can cause severe damage to other organs in the body.

Hypertension can be kept under control by following simple diet and lifestyle changes. While it is a well-known fact that dietary sodium needs to be restricted in such cases, recent research also shows the importance of including adequate amounts of potassium and calcium in the diet.

A good way to reduce the quantity of sodium in the diet is to reduce the amount salt we add in food, and avoiding foods that are high in salt like pickles, chutneys, ketchups, salted nuts, salted breads and crackers/biscuits, other baked foods, packaged mixes and soups. When cooking, reduce the amount of salt required in the recipe by half and season it with herbs and lemon juice just before serving to make up for the taste. It is important that we include plenty of fresh fruits, vegetables and low-fat dairy products in your daily diet.

Bringing down your weight as close to the Ideal Body Weight (IBW) puts less stress on the heart. A daily exercise regimen* can work wonders along with a suitable diet in controlling your hypertension.

(*before starting on an exercise routine, always seek approval from your physician).
Salt substitutes (low-sodium salts) can also be used based on your doctor's approval.

Time Plan
Breakfast

1 Med. Katori Poha Or Vegetable Wheat Upma Or 2 Vegetable Idly with Tomato Chutney
Or 1 Small Vegetable Dosa Or Wheat Dalia with Milk or Vegetables Or 1 Toast (Brown / Multigrain Bread) with Paneer or Vegetables
Or 1 Stuffed Chapatti (Methi / Palak / Cauliflower/ Radish) Or 1 Thalipeeth Or
1 Bowl Oats / Wheat Flakes with Milk (60ml)

Snack Time

Fruit [Apple (1)/Papaya (100gms) /Apricots (2-3)/Peaches (2-3)/ Cherries (8-10) /Pear(1) /Watermelon (150gms)/Guava (1)/ Orange (1)]
Or coconut water (1 small glass) Or 1 Glass Buttermilk.

Lunch Time

2 Multigrain Chapattis Or 1 Multigrain Bhakri Or 1 Bajra Roti Or 1 Jowar Roti
Or 1 Katori Rice 1 katori soyabean chunck with peas saabji
1 Katori Sambhar Or Dal Or Curd Or Raita

Evening

Tea Or Coffee Or Milk (1 Cup without Sugar)
Roasted Snacks Or Chana Or 1 Glass Buttermilk
Or 1 Fruit Or 1 Qtr. Plate Salad
Or 1 Bowl Veg Or 1 Katori Sprouts
Or Multigrain biscuits

Dinner

1 Multigrain 1 Katori Vegetable Chapatti
Or ½ Multigrain Bhakri Or 1 Small Bajra Roti
Or 1 Small Jowar Roti
Or 1 multigrain roti Or Oats Dosa
1 Katori Sambhar Or Dal
Or Curd Or Raita Mrthi salad
Or Beetroot salad

Snack

1 Glass butter milk OR
Lime juice with salt and warm water OR
Water Mellon OR
Any seasonal fruit

Disclaimer: All plans included in this section are generic and would require consultation with an expert before being adopted.