10 Nutritional Tips & Sample Diet for Hypertension

10 Nutritional Tips to help Control Hypertension:

1. Follow a balanced diet: Emphasise a diet rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. This approach, such as the DASH (Dietary Approaches to Stop Hypertension) diet, is associated with lower blood pressure.

2. Limit sodium intake: Reduce your sodium consumption by avoiding processed and packaged foods, which are typically high in sodium. Read food labels carefully and opt for low-sodium or no-added-salt versions whenever possible. Aim for less than 2,300 milligrams of sodium per day.

3. Increase potassium intake: Potassium helps counteract the effects of sodium and can help lower blood pressure. Incorporate potassium-rich foods into your diet, such as bananas, oranges, leafy greens, avocados, and sweet potatoes.

4. Choose low-fat dairy products: Opt for low-fat or skim dairy products to reduce your intake of saturated fats. These include low-fat milk, yogurt, and cheese.

5. Include lean proteins: Select lean sources of protein, such as skinless poultry, fish, legumes, and tofu. Limit the consumption of red meat and choose lean cuts when consumed.

6. Increase fiber intake: Fiber-rich foods, including fruits, vegetables, whole grains, legumes, and nuts, can help control blood pressure. Aim for at least 25 grams of fiber per day.

7. Limit saturated and trans fats: Minimise the consumption of foods high in saturated and trans fats, such as fried foods, fatty meats, full-fat dairy products, and commercially baked goods. Instead, choose healthier fats like monounsaturated and polyunsaturated fats found in olive oil, avocados, and nuts.

8. Moderate alcohol consumption: If you drink alcohol, limit your intake. For men, it's recommended to have no more than two standard drinks per day, and for women, no more than one standard drink per day.

9. Watch your portion sizes: Controlling portion sizes can help manage calorie intake and maintain a healthy weight. Use smaller plates and practice mindful eating to avoid overeating.

10. Stay hydrated: Drink an adequate amount of water throughout the day to stay hydrated. Proper hydration supports overall cardiovascular health.

1500-calorie Sample Vegetarian Diet plan for Hypertension

Breakfast:

• 1 cup of cooked oatmeal topped with sliced fruits (e.g., banana, berries)

• 1 tablespoon of ground flaxseeds

• 1 cup of green tea or herbal tea (unsweetened)

Mid-Morning Snack:

• 1 small apple

• 10 almonds

Lunch:

• 1 cup of cooked brown rice

• 1/2 cup of cooked lentils (dal) or legumes (e.g., chickpeas, kidney beans)

• 1 cup of mixed vegetables (e.g., spinach, bell peppers, carrots)

• 1 small bowl of cucumber and tomato salad with lemon juice dressing

Afternoon Snack:

• 1 small bowl of sprouts salad (e.g., moong sprouts, mixed vegetables)

• 1 cup of buttermilk (made with low-fat yogurt)

Evening Snack:

• 1 small bowl of mixed fruit salad

Dinner:

• 2 medium-sized whole wheat chapatis (roti)

• 1 cup of vegetable curry (e.g., cauliflower curry, mixed vegetable curry)

• 1 small bowl of yogurt (low-fat)

• 1 small bowl of cucumber raita (yogurt with cucumber and spices)

Before Bed:

• 1 cup of warm turmeric milk (made with low-fat milk)

Please note that this is just a sample meal plan, and individual dietary needs may vary. It's essential to consult a healthcare professional to get personalised advice tailored to your specific health conditions, preferences, and nutritional requirements.