Diet in hypertension conditions:


High blood pressure is classified as either primary (essential) high blood pressure or secondary high blood pressure.  About 90–95% of cases are primary, defined as high blood pressure due to nonspecific lifestyle and genetic factors 

Lifestyle factors that increase the risk include excess salt, excess body weight, smoking, and alcohol. The remaining 5–10% of cases are categorized as secondary high blood pressure, defined as high blood pressure due to an identifiable cause, such as chronic kidney disease, narrowing of the kidney arteries, an endocrine disorder, or the use of birth control pills.

Foods to Avoid:  

  • Full cream milk and its products     
  • Ghee, vanaspati, oil and refined oils
  • Organ meats and red meats
  • Dry fruits
  • Aerated beverages and fruit juices
  • Junk and outside food
  • Pickles, papads, marmalades, packaged and canned foods, soup powders, ready to eats, frozen foods and instant foods
  • Fruits like kiwis, grapes, loquats, etc 

General Instructions:  

  • Go for a daily brisk walk for around 30 minutes      
  • Regularly monitor your weight      
  • Use a combination of oils; change your cooking oil on regular basis with its brand too      
  • Eat plenty of salads·        
  • Use non-stick utensils for cooking foods    
  • Use fewer spices and condiments    
  • Drink plenty of water

Sample Menu Plan for One day:

  • Morning (7-8 am): Tea/coffee/lemon water + 2 Marie cookies
  • Breakfast (9 am): Toned milk (1 cup)/ 2 egg whites/atta bread sandwich/veg Dalia/roti + veg
  • Mid-Morning (11 am): Buttermilk/roasted channa/sprouts/coconut water
  • Lunch (1 pm): Rotis + daal+ rice + vegetable + curd + salads
  • Evening (4 pm): Tea + 2 Marie cookies
  • Predinner: Soup/100 gm fruits
  • Dinner: Same as lunch

Lifestyle Management:      

  • Avoid smoke and alcohol
  • Avoid stress and negativity   
  • Try meditation in case of anxiety conditions   
  • Go for regular brisk walking for 30 minutes