A condition in which the blood pressure of the human increases ( pressure against artery ) than the normal blood pressure due to many reasons like stress & unhealthy lifestyle.
Blood pressure above 140/90 is considered hypertension. It is also known as high blood pressure.
Types of Hypertension-
1. Primary – It is the most common type of blood pressure as it occurs due to ageing and genetic factor.
2. Secondary – It occurs mainly due to the side effect of some medicines that don’t suit the patient’s body.
Following are the causes of hypertension-
• Smoking
• Excessive drinking
• Overweight or obesity
• Diabetes
• Kidney related diseases ( Chronic disease )
• Mental Stress
• Lack of physical activities
• Unhealthy lifestyle
• High bad cholesterol level
• High salt intake
• Low intake of minerals and vitamins.
• Ageing and
• genetics can be a factor too.
Generally, we can’t see or feel any symptoms of hypertension. But the blood pressure check-up can tell us about it. Sometimes, some people are able to feel their high blood pressure as their hearts start pounding a lot when their blood pressure rises which is higher than the normal heartbeat.
Nowadays people use to keep the blood pressure device in their homes to regularly check their blood pressure by themselves as it’s cost-effective, time saving and convenient to use.
As we can’t easily find out whether we are suffering from hypertension or not in an early stage until we do our blood pressure check-up, that’s why it’s also known as the silent killer as it can become a reason for your untimely death since with the time hypertension & it impacts on our body and mind gets severe and can lead to heart stroke or brain haemorrhage or can even damage our other crucial internal organs.
That’s why 'prevention is better than cure.
Now as we know about the problem and its severe impact, so it’s time to move towards the prevention part.
A perfectly planned diet chart is the best option a person can follow to reduce the risk of hypertension. It can provide us nutrients in a balanced way with the perfect salt intake that directly hits the main cause of hypertension. Again a perfect diet chart automatically corrects our lifestyle as we bound ourselves to time and routines and a good lifestyle can cure any disease.
So here’s is the diet chart for curing or preventing hypertension that you have been looking for -
Monday | |
EARLY MORNING | A glass of water with overnight soaked ½ tsp fenugreek and sabja seeds. |
BREAKFAST | 1 moong dal cheela + ½ cup curd/chutney and a cup of tea or coffee or low- fat/toned milk. |
MID-MORNING SNACKS | 1-2 Fruits (banana/apple/chikoo) / 1 glass spinach smoothie |
LUNCH | 2 ragi roti + 1 bowl low fat paneer sabzi + 1 bowl daal |
EVENING SNACKS | 1 bowl veg puffed rice bhel / fruits ( apple/pear/guava/orange/papaya) / 1 glass of vegetable smoothie (spinach, carrot, lettuce, beetroot) |
DINNER | 2 whole wheat roti + 1 bowl mix paalak daal + ½ bowl egg curry + lettuce salad |
BEDTIME MEAL | 1 tbsp mixed seeds / nuts like almonds and walnuts (unsalted)/ 1 small glass cinnamon milk. |
Tuesday | |
EARLY MORNING | A glass of spinach smoothie. |
BREAKFAST | 1 bowl of sprouted moong with veggies on top /2 scrambled eggs and a cup of tea or coffee or low-fat milk without sugar. |
MID-MORNING Snacks | Fruits (pear/pineapple/banana) / ¼ cup roasted chana/makhana (unsalted) |
LUNCH | 1 bowl brown rice + 1 bowl methi daal or fish curry + veg salad + 1 glass buttermilk |
EVENING SNACKS | ½ cup yoghurt / fruits ( papaya/apple/kiwi) |
DINNER | 2 chapati + 1 bowl daal + 1 bowl paneer sabzi + salad |
BEDTIME MEAL | 1 tbsp mixed seeds / nuts like almonds and walnuts (unsalted)/ 1 small glass cinnamon milk without sugar |
Wednesday | |
EARLY MORNING | A glass of apple basil smoothie with spices and condiments like pepper powder and cinnamon powder. |
BREAKFAST | One multigrain bread egg sandwich grilled/ vegetable sandwich / 1 banana oats pancake and a cup of tea or coffee or low-fat milk. |
MID-MORNING Snack | Fruits (kiwi/papaya/orange) / coconut water |
LUNCH | 2 methi paratha + one bowl raita + ½ bowl brown rice + 1 bowl daal |
EVENING SNACKS | 5-6 pcs dhokla and 2 tbsp chutney / fruits (banana/guava/orange/papaya) / 1 cup fruit smoothie (banana/apple) |
DINNER | 1 bowl bajra oats khichdi + 1 bowl kadhi + salad |
BEDTIME MEAL | 1 tbsp mixed seeds / nuts like almonds and walnuts/ 1 small glass cinnamon milk without sugar |
Thursday | |
EARLY MORNING | A glass of coconut water with sabja seeds and garden cress seeds |
BREAKFAST | Carrots oats paratha with curd / egg omelette and a cup of tea or coffee or low-fat milk (low fat/toned milk) |
MID-MORNING SNACKS | 1-2 Fruits (pear/apple/banana) |
LUNCH | 1 jowar roti + ½ bowl brown rice + 1 bowl green leafy sabzi, 1 bowl of daal or chicken and ½ bowl of curd/raita or 1 glass buttermilk. |
EVENING SNACKS | Roasted chana/puffed quinoa or makhana/ fruit yoghurt or fruit |
DINNER | 2 bajra/jowar roti with 1 bowl sabzi and salad along with 1 bowl of dal |
BEDTIME MEAL | 1 tbsp mixed seeds / nuts like almonds and walnuts (unsalted)/ 1 small glass haldi milk. |
Friday | |
EARLY MORNING | A glass of ash gourd juice. |
BREAKFAST | 3-4 pcs veg oats idli and 1 bowl sambhar/ 1 oats ragi dosa with 1 bowl vegetable sambhar and a cup of tea or coffee or low-fat milk without sugar. |
MID-MORNING SNACKS | Fruits (pear/apple/banana) / 2-3 tbsp roasted chana/makhana / 2 tbsp of mixed nuts like almonds and walnuts (unsalted) |
LUNCH | 2 chapatis + 1 bowl seasonal vegetable + 1 bowl sprouts salad/daal |
EVENING SNACKS | Fruits ( apple/ guava/orange) / sukha bhel with veggies and no farsaan / 5 pcs besan dhokla with green chutney without oil |
DINNER | 1 multigrain onion thalipeeth + 1 bowl raita + 1 bowl daal methi or fish curry |
BEDTIME MEAL | 1 tbsp mixed seeds / 1 small glass cinnamon milk without sugar |
Saturday | |
EARLY MORNING | A glass of pear basil smoothie with a pinch of cardamom powder. |
BREAKFAST | Vegetable oats upma/ oats ragi utthapam + 1 bowl chutney/sambhar and a cup of tea or coffee or low-fat milk without sugar. |
MID-MORNING SNACKS | Fruits (pear/apple/papaya/orange) / 2-3 tbsp roasted chana/makhana / 2 tbsp of mixed nuts like almonds and walnuts |
LUNCH | 2 jowar roti + 1 bowl sabzi + 1 bowl daal + salad |
EVENING SNACKS | 4 pcs patra and 1 tbsp chutney / fruits ( apple/pear/guava/orange/papaya) / 2 tbsp of nuts and seeds |
DINNER | 1 bowl brown rice khichdi + 1 bowl kadhi + salad |
BEDTIME MEAL | 1 tbsp mixed seeds / nuts like almonds and walnuts/ 1 small glass cinnamon milk without sugar |
Sunday | |
EARLY MORNING | A cup of ginger lemon herbal tea. |
BREAKFAST | 1 plate vegetable oats upma or whole wheat vermicelli upma and a cup of tea or coffee or low-fat milk. |
MID-MORNING SNACKS | Fruits (apple/banana/pomegranate) / 1 glass coconut water / 2 tbsp of mixed nuts like almonds and walnuts |
LUNCH | 2 bajra roti + 1 bowl daal or chicken + 1 bowl sabzi + salad |
EVENING SNACKS | ½ bowl roasted makhana or quinoa / unsweetened yoghurt / fruits ( banana/papaya/watermelon) |
DINNER | 2 ragi roti with 1 bowl vegetable + 1 bowl daal |
BEDTIME MEAL | 1 tbsp mixed seeds (unsalted) / 1 small glass haldi milk. |
The above 7-day meal plan for hypertension offers a week’s worth of healthful eating that
will help you maintain normal blood pressure and lose weight (if you are overweight).
Use less than ½ tsp of salt in a day = <1500 mg sodium. Avoid using salt in roti, rice,
salads.
Avoid eating packaged nuts and seeds which are salted. Eat unsalted nuts and seeds,
chana and makhana.
Along with diet, you need to exercise on a daily basis to boost your health and well-
being.
Reviews
Be the first to post a review