High bp and high sugar. Bp and sugar!

Easy to follow and safe as general guidance. Foods to Limit 1. Salt: <1 tsp/day (including hidden salt) 2. hite rice, white bread, refined flour 3. Sweets, bakery items, sugary drinks 4. ackaged snacks, pickles, papad 5. Red meats & fried foods 6. Excess tea/coffee Foods to Include Daily 1. High-fiber veggies (½ plate each meal) 2. Whole grains: oats, brown rice, millets, whole wheat 3. Lean proteins: dal, beans, fish, chicken, tofu, paneer 4. Fruits with low glycemic index: apple, pear, orange, berries, guava 5. Healthy fats: nuts, seeds, olive oil, mustard oil 6.Plenty of water BP-Specific Tips Choose low-salt versions of foods Use herbs/spices instead of salt Sugar-Specific Tips Eat carbs + protein together (prevents sugar spikes) Avoid fruit juices; eat whole fruits Walk 10–15 minutes after meals

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Diet plays an important role in helping manage type 2 diabetes and blood pressure. Here are some dietary recommendations you can follow: -Follow the balanced plate method: fill half of the plate with fiber (green vegetable, soups, salads or stir fry); 1/4th plate with protein sources (dals, pulses, legumes, low fat paneer, soyabean, tofu, egg white, fish or lean chicken) and remaining 1/4th of your plate with preferably complex carbohydrates sources (brown rice, quinoa or dalia). -Also try to consume greens first and then proceed to rest of the meal to help regulate blood glucose levels. -Avoid adding extra table salt to foods and make food preparations in less oil and salt. -You can use adjuncts such as amchur powder, lemon juice (1tsp) or kokum water (1tsp) to enhance the flavor of the dish instead of adding salt. -Include fruits such as apples, pears, papaya and guava, avoid fruits including jackfruit, pineapple, custard apple and seasonal fruits such as mango, watermelon and strawberries. -Avoid coconut water, sugarcane juice, packaged cold drinks, packaged food items, papads, pickles, farsaans and outside food consumption. -Try to do physical activity (brisk walking, running, swimming or sport of your choice) for at least 30 - 45 minutes daily (5 - 6 days a week) after a consultation with a doctor. -Make sure to have a consultation with a concerned medical professional regarding medication and dosage as well.

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For your mother (55 yrs, Type-2 Diabetes + High BP), keep meals simple, low-salt, low-GI, high-fiber and evenly spaced. What to Do : Early Morning: Warm water + 1 tsp methi/chia water. Breakfast: Moong dal cheela / veg dalia / veg upma / oatmeal. Mid-Morning: 1 fruit (avoid banana, grapes, mango). Lunch: 1 bowl sabzi + 1 bowl dal/rajma/chole + 1–2 chapati or ½ bowl brown rice + small curd. Evening: Roasted chana / sprouts / nuts (unsalted). Dinner: Light – veg khichdi / dal-soup + sabzi. Avoid: Salted snacks, pickles, bakery items, fried foods, sugar, fruit juices. Lifestyle: 30 mins walk daily, check BP & sugar regularly. Everyday Nourish Health & Wellness Diet Clinic, Variman Point, Gurugram https://www.linkedin.com/in/monika-chauhan-284190208?utm_source=share&utm_campaign=share_via&utm_content=profile&utm_medium=android_app

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Here is simple , practical diet plan for 55 years female with high BP and high sugar Early morning ( empty stomach) 1 glass warm water with 1tsp . Overnight soaked chia seeds Or Methi seed water- soak 1 tsp night and drink in morning Breakfast: Moong dal cheela with green chutney or 1 bowl oatmeal or 1 bowl veg Upma or Dalia or 2 small idli with sambhar Mid morning 1 fruit Avoid : banana, grapes, mango if sugar high Lunch 1/2 bowl veggies + 1 bowl dal/ rajma/ chole + 1-2 chapati or 1/2 bowl brown rice + 1/2 cup curd Evening snack Roasted chana / boiled sprouts or chickpeas / vegetables soup / 1 cup coconut water ( good for BP ) Dinner 1-2 roti + sabhi + dal / 1 bowl vegetable khichadi/ 1 bowl clear soup + stir fried vegetables + paneer or tofu Bedtime 1/2 cup turmeric milk 1 tsp. Flax seeds powder with warm water Lifestyle tips Reduce salt -3 to 5 g per day Reduce sugar and carbs Cook minimal oil Increase fiber : salad , whole grains, more vegetables and lentils Hydration: 8-10 glass of water Exercise- 30 minutes walk + 10 minutes breathing exercises + 10 minutes stretching

Diabetes is a metabolic disorder. Best to work on root cause. If you can get the constitution check that will be better to heal diabetes completely or even you can choose a diabetes reversal program. In the mean while Try to add high fiber and moderately carbs and protein rich diet

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