Diet Plan For Hypertension

(High BP) (1200-1300 CAL)

Early Morning

4 soaked almonds

1 walnut

2 green elaichi soaked in a glass of water

Breakfast

Vegetable paneer poha

Lemon water

Mid – Morning

Any fruit / Tomato mint juice

Lunch

Salad

Any dal

Vegetable

2 Spinach roti

Buttermilk

Evening

Tea/coffee/milk

Sprouts

Dinner

Salad

2 Oats roti

Paneer bhurji

Post dinner

1 cup green tea

2 pistachios

Top Foods For Lowering Hypertension (High BP)

Spinach
Pistachios
Oats Banana
Cinnamon
Cardamom
Skim milk and curd

Foods You Should Avoid in High BP

Salty foods

papad, achar, chutney, junk food high in sodium

Sugary foods

Processed desserts, cakes, biscuits, too much dairy
Sugary drinks, alcohol, caffeine

Condiments

Ketchup, Mayonnaise, cheese, salad dressings

Do's

Regular home monitoring of blood pressure
Eat more potassium and less sodium
Maintain healthy weight
Practice yoga or meditation to relax
Include fresh fruits, vegetables, and low-fat dairy in your diet

Don't

Quit smoking
Do not overstress
Avoid food items like papads, pickles, processed and fried foods
quit alcohol consumption
Do not add too much salt to your food

Tops Exercises For Managing Hypertension (High BP)

Shishuasana
Vajrasana
Paschimotanasana
Baddhakonasana
Sukhasana