Wellness and Diets

Indian Diet Chart For High Blood Pressure

Hypertension is usually defined as blood pressure above 140/90 and is considered severe if the pressure is above 180/120. High blood pressure often has no symptoms. You probably have high blood pressure (hypertension) if your blood pressure readings are consistently 140 over 90, or higher, over several weeks.

You may also have high blood pressure if just one of the numbers is higher than it should be over several weeks. If you have high blood pressure, this higher pressure puts extra strain on your heart and blood vessels. Over time, this extra strain increases your risk of a heart attack or stroke. High blood pressure can also cause heart and kidney disease and is closely linked to some forms of dementia. For most people, there may be no single cause for their high blood pressure.

You are at a higher risk if: you eat too much salt; you don't eat enough fruit and vegetables; you are not active enough; you are overweight, or you drink too much alcohol. You can help to lower your blood pressure by following high blood pressure meal plan which lowers your risk of stroke and heart attack by making certain lifestyle changes in food habits.

Weekly Diet Chart for High Blood Pressure Patients

Breakfast (8:00-8:30AM): 2 paratha(aloo/mooli/onion) with 2 tsp groundnut chutney
Mid-Meal (11:00-11:30AM): 1 banana
Lunch (2:00-2:30PM): 1 cup rice+2 chapathi+fish-tuna (100gm) curry+cabbage and green peas sabji
Evening (4:00-4:30PM): 1 cup boiled green gram sprouts with lemon+ 1 cup green tea
Dinner (8:00-8:30PM): 3 chapathi+1/2 cup bitter gourd(karela) sabji+1/2 cup vegetable salad

Breakfast (8:00-8:30AM): 1/2 cup Oats in 1 glass toned milk
Mid-Meal (11:00-11:30AM): 1 wedge(100gm) watermelon
Lunch (2:00-2:30PM): 4 chapathi+1/2 cup cluster beans curry+1/2 cup capsicum paneer sabji+ 1 glass buttermilk
Evening (4:00-4:30PM): Avocado(50gm) whole wheat bread(3 slices) sandwich+ 1 cup green tea
Dinner (8:00-8:30PM): 3 chapathi+1/2 cup Snake gourd sabji+1/2 cup vegetable salad

Breakfast (8:00-8:30AM): 3 rice dosa+1/2 cup sambhar+1tsp pudina chutney
Mid-Meal (11:00-11:30AM): 100gm pomegranate
Lunch (2:00-2:30PM): 1 cup rice+2 chapathi+1/2 cup yam (jimikand) curry+1/2 cup ivy gourd(parmal) sabji+1 glass buttermilk
Evening (4:00-4:30PM): 3 Cracker biscuits+ 1 cup tea/milk(toned)
Dinner (8:00-8:30PM): 3 chapathi(multigrain-wheat;jowar;bajra)+lauki sabji+1/2 cup vegetable salad

Breakfast (8:00-8:30AM): Vegetable sandwich with 4 whole wheat bread slices+cucumber,tomato, onion,lettuce
Mid-Meal (11:00-11:30AM): 1 medium size apple
Lunch (2:00-2:30PM): 1 cup rice+2 chapathi+1 portion(100gm) grilled/stewed-tuna fish+1/2 cup rajmah curry
Evening (4:00-4:30PM): 1 bowl unsalted pop corn+1 cup tea/milk(toned)
Dinner (8:00-8:30PM): 3 chapathi+1/2 cup raw banana sabji+1/2 cup vegetable salad

Breakfast (8:00-8:30AM): 1 cup broken wheat upma with vegetables+1 glass toned milk/1 cup tea
Mid-Meal (11:00-11:30AM): 100gm musk melon
Lunch (2:00-2:30PM): 4 chapathi+1/2 cup french beans curry+1/2 cup colocasia(arbi) sabji+ 1 glass buttermilk
Evening (4:00-4:30PM): 1/2 cup Sweet potato salad+ 1 cup green tea
Dinner (8:00-8:30PM): 3 chapathi+ 1/2 cup ridge gourd(thori) sabji+1/2 cup vegetable salad

Breakfast (8:00-8:30AM): 4 rice Idly+ 1/2 cup sambhar+1 tsp coconut chutney+1 glass milk/ 1 cup tea
Mid-Meal (11:00-11:30AM): 1 medium size pear
Lunch (2:00-2:30PM): 4 chapathi+1/2 cup lauki dal+1/2 cup green peas and panner sabji+1 glass butter milk
Evening (4:00-4:30PM): 1 small fistful (40 gm) of peanuts,almonds,walnuts+1 cup green tea
Dinner (8:00-8:30PM): 3 chapathi+ 1/2 cup bhindi sabji+ 1 cup vegetable salad

Breakfast (8:00-8:30AM): 1 cup roasted oats upma with vegetables+1 glass toned milk/1 cup tea
Mid-Meal (11:00-11:30AM): 1 medium size guava
Lunch (2:00-2:30PM): 1 cup rice+2 chapathi+aloo brinjal sabji+1/2 cup tomato dal+1 glass buttermilk
Evening (4:00-4:30PM): 1 cup boiled bengalgram with lemon+ 1 cup green tea
Dinner (8:00-8:30PM): 3 chapathi(multigrain-wheat;jowar;bajra)+1/2 cup tinda sabji+ 1/2 cup vegetable salad

Dieting Do's And Dont's For High Blood Pressure
Add these food items and habits in your lifestyle if you are following high blood pressure diet plan:

Eat less salt
Include more fruits and vegetables
Include whole grain cereals
Maintain a healthy weight.
Include lean meat, fish and poultry.
Include low fat dairy products.

Try to avoid these habits if you are following high blood pressure diet plan:
Sedentary lifestyle
Sleep deprived

Food Items Safe To Have In A High Blood Pressure Diet Plan
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.
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.
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.
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.
Avocado: The oleic acid found in avocados can reduce high blood pressure and cholesterol levels.
Watermelon: It contains an amino acid called L-citrulline, which has proven to lower blood pressure.
Beetroot: This crimson root veggie is rich in nitrates, which is thought to relax blood vessels and improve blood flow.
Oranges: This super rich vitamin fruit: is another food you must indulge in to lower your blood pressure.