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Overview

Diet Chart For hypertension

About Diet Chart Food Items To Limit Do's And Dont's Food Items You Can Easily Consume

About

About

The key to a successful diet to control hypertension is to reduce salt intake. Saturated fats, trans fats and sugar also have to be removed from the diet of the patient. Potassium helps balance the proportion of sodium in the bloodstream by aiding the kidneys. Hence fruits and vegetables high in potassium such as apples, bananas, broccoli and tomatoes must be consumed. Green leafy vegetables such as spinach and lettuce are rich in potassium as well. Anyone with hypertension needs a higher quantity of nutrients like calcium and magnesium to maintain the equilibrium of blood. Having whole grains, enough milk, fat-free yoghurt, fish and nuts is therefore important. A steady intake of fibre is also essential.

Apart from regulating salt consumption, a hypertension diet also removes desserts and sweetened beverages from the patient’s meals. Alcohol should be consumed in moderation. It can increase the heart rate of persons without hypertension too so abstaining from drinking is advisable. Following a Mediterranean diet is helpful since the people from the region have the lowest rate of death from heart disease. Nitric oxide is a miracle chemical that expands the blood vessels and facilitates a free flow of blood. Garlic and beetroot are high in nitric oxide and reduce high blood pressure.

Diet Chart

Sunday
Breakfast (8:00-8:30AM)1 cup Milk + Veg Omlet (2 egg whites) + 4-5 almonds
Mid-Meal (11:00-11:30AM)1 Apple
Lunch (2:00-2:30PM)1 cup Parboiled Rice + Daal (1/2 cup) + Fish Curry (1/2 cup) + Salad (1 serve) + 1/4 Fresh Lime
Evening (4:00-4:30PM)1 cup vegetable soup
Dinner (8:00-8:30PM)2 Chapati + Dum Aloo (1 cup) + Salad (1 serve) with 1/4th Fresh Lime
Monday
Breakfast (8:00-8:30AM)1/2 cup Vegetable Poha + 3-4 walnuts
Mid-Meal (11:00-11:30AM)1 cup Watermelon
Lunch (2:00-2:30PM)1 cup Rajma + 1/2 cup Cabbage n Potato + 1/2 cup cucumber raita + 1 cup rice + onion salad + 1/4th Fresh Lime
Evening (4:00-4:30PM)1 cup sprouts salad
Dinner (8:00-8:30PM)2 Chapati + Drumstick n Potato Curry (1 cup) + Salad (1 serve) + 1/4th Fresh Lime
Tuesday
Breakfast (8:00-8:30AM)2 Moong Dal Cheela + Chacch (1 glass) + 4-5 almonds
Mid-Meal (11:00-11:30AM)1 cup Pomegranate
Lunch (2:00-2:30PM)2-3 Chapati + Chana Dal (1/2 cup) + Fish Curry (1/2 cup) + Salad (1 serve) + 1/4th Fresh Lime
Evening (4:00-4:30PM)1 cup Aloo chat
Dinner (8:00-8:30PM)2 Chapati + Baked Pumpkin (1/2 cup) + Fried Lady's Finger (1/2 cup) + Salad (1 serve) + 1/4th Fresh Lime
Wednesday
Breakfast (8:00-8:30AM)1 cup Vegetable Suji + 3-4 walnuts
Mid-Meal (11:00-11:30AM)1 cup Orange
Lunch (2:00-2:30PM)2-3 Chapati + 1 cup Palak Paneer + Salad (1 serve) + 1 Roasted Papad + 1/4th Fresh Lime + Raita (1/2 cup) + 1/4th Fresh Lime
Evening (4:00-4:30PM)1/2 cup Sauteed Soy chinks with Tomato n Onion
Dinner (8:00-8:30PM)2 Chapati + Snake Gourd Curry (1 cup) + Salad (1 serve) + 1/4th Fresh Lime
Thursday
Breakfast (8:00-8:30AM)1 cup Vegetable Upma + 4-5 almonds
Mid-Meal (11:00-11:30AM)1 cup Papaya
Lunch (2:00-2:30PM)Parboiled Rice (1 cup) + Masoor Dal (1/2 cup) + Cauliflower n Potato Curry (1/2 cup) + Salad (1 serve) + 1/4th Fresh Lime
Evening (4:00-4:30PM)1 cup vegetable soup
Dinner (8:00-8:30PM)2 Chapati + Pointed Gourd Curry (1 cup) + Salad (1 serve) + 1/4th Fresh Lime
Friday
Breakfast (8:00-8:30AM)1 cup Milk n cornflakes + 3-4 walnuts
Mid-Meal (11:00-11:30AM)1 cup Cantaloupe
Lunch (2:00-2:30PM)2-3 Chapati + Moong Dal (1/2 cup) + 1 Roasted Papad + Fish Curry (1/2 cup) + Salad (1 serve) + 1/4th Fresh Lime
Evening (4:00-4:30PM)1 Veg Omlette
Dinner (8:00-8:30PM)2 Chapati + Mix Veg Curry (1 cup) + Salad (1 serve) + 1/4th Fresh Lime
Saturday
Breakfast (8:00-8:30AM)3 Vegetable Idli + 1 cup sambhar + 4-5 almonds
Mid-Meal (11:00-11:30AM)1 Banana
Lunch (2:00-2:30PM)Parboiled Rice (1 cup) + Chicken curry (1 cup) + Potato n Drumstick curry (1/2 cup) + 1/4th Fresh Lime + Carrot n Cucumber Salad (1 serve)
Evening (4:00-4:30PM)1 cup sprouts salad
Dinner (8:00-8:30PM)2 Chapati + Methi Aloo Curry (1 cup) + Salad (1 serve) + 1/4th Fresh Lime

Food Items To Limit

  1. Sodium and Salt: As a general rule, sodium intake is recommended to less than 2,300 milligrams per day.
  2. Frozen Meals: Meals found in the freezer section - pizzas, chicken strips and individual frozen entrees - are not only loaded with unwanted ingredients, but filled with sodium.
  3. Soft Drinks: Soft drinks supply nothing more than sugar and calories the way candy does. One can of soda generally contains more than 9 teaspoons of sugar.
  4. Pastries: Doughnuts, cakes and cookies are loaded with sugar along with fat. The combination may contribute to weight gain in excessive amounts.
  5. Alcohol: Too much alcohol can result to initial dehydration and long-term weight gain, both consequently increasing blood pressure.
  6. Red Meat: A big Texas-sized steak with salt for dinner is a no-no. A healthy eating plan should have only a small amount, if any, of saturated or trans-fats. Fatty foods are bad for both the heart and blood vessels.
  7. Whole Milk: Milk is a great source of calcium, but high-fat dairy sources, like whole milk, provides you more fat than you need. Try using 2% milk or, even better, 1% or skim.

Do's And Dont's

Do's: Eat less salt

  1. Include more fruits and vegetables
  2. Include whole grain cereals
  3. Maintain a healthy weight.
  4. Include lean meat, fish and poultry.
  5. Include low fat dairy products.
  6. Include high potassium foods such as baked potatoes, bananas, avocados, dried apricots, plain yogurt, raw spinach and cooked white beans.
  7. Start reading the labels to track your nutrients and pay special attention to parts of the diet that can get your blood pressure out of whack.

Don'ts:

  1. Saturated and trans fats are two types of dangerous fats found in many commercial baked goods (think cookies and crackers) and animal products (red meat and dairy products like whole milk, cheese, sour cream, butter and ice cream) that should be avoided.
  2. Alcohol
  3. Smoking
  4. Sedentary lifestyle
  5. Sleep deprived

Food Items You Can Easily Consume

  1. Potato: Mashed potatoes, hash browns, potato salad and potatoes au gratin all have more than 600 mg of potassium per one-cup serving- another source of potassium which is high blood pressure lowering element.
  2. Banana: These portable, easy-peel fruits aren't just sweet and low in sodium; they're also rich in potassium which helps lower blood pressure.
  3. Spinach: This green leafy delight is low in calories, high in fiber, and packed with nutrients like potassium, folate, magnesium - key ingredients for lowering and maintaining blood pressure levels.
  4. Celery: eating as few as four celery stalks a day can reduce high blood pressure. It contains phytochemicals known as phthalides that relax the muscle tissue in the artery walls, enabling increased blood flow and, in turn, lowering blood pressure.
  5. Oatmeal: Eating a diet high in fiber & whole grains helps your body maintain a healthy blood pressure and oatmeal does just that! It helps reduce both your systolic and diastolic pressure.
  6. Avocado: The oleic acid found in avocados can reduce high blood pressure and cholesterol levels.
  7. Watermelon: It contains an amino acid called L-citrulline, which has proven to lower blood pressure.
  8. Beetroot: This crimson root veggie is rich in nitrates, which is thought to relax blood vessels and improve blood flow.
  9. Oranges: This super rich vitamin fruit - is another food you must indulge in to lower your blood pressure.

Popular Questions & Answers

Hii. Doctor myself bhawna, I am 52 years old. I am having 140/90 or 147 bp, I am taking asomex 2.5 mg tablet daily. Shall I take daily tablet or shall I stop now asomex 2.5 mg tablet. Please reply. Thanks.

MBBS, MD - Internal Medicine, DM - Cardiology, Fellowship in EP
Cardiologist, Delhi
Medicine is recommended when resting bp is above 145. If you wish to discontinue medicines, you can do so, but measure resting bp every month. If you find it is mostly above 145 you can then discuss with your Dr. People with resting bp above 160 m...

Does consumption of rxtor 5 lowers the pressure rate if a patient? Or does consuming rxtor 5 with any other medicine like metocard xl 100 lead to fluctuating pressure rates?

MBBS, MD - Internal Medicine, DM - Cardiology, Fellowship in EP
Cardiologist, Delhi
Bp fluctuates in everyone. Normal bp for young adults is between 100-140 when resting. But each measurement will show variation and different level. If bp is mostly below 140 no medicine is required.

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Content Details
Written By
PhD (Pharmacology) Pursuing, M.Pharma (Pharmacology), B.Pharma - Certificate in Nutrition and Child Care
Pharmacology
Reviewed By
Diploma In Diet & Nutrition
Dietitian/Nutritionist
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