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Control Hypertension Now With This Diet Plan?

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DASH Eating Plan - Preferred Foods

  • Fruits: Banana, Oranges, Watermelons
  • Nuts & Seeds: Apricots, Almonds, Walnuts, Pista, Pumpkin Seeds
  • Vegetables: Leafy greens, Potatoes, Beets, Beans, Carrots
  • Dairy Products: Yoghurt

Foods To Limit

  • Fried Foods
  • Salted snacks
  • Canned soups
  • Candies, Cookies, Chips

Recommended Ideal Servings/Day

  • Grains: 6-8 servings
  • Vegetables: 4-5 servings
  • Fruits: 4-5 servings
  • Low Fat Dairy Products: 2-3 servings
  • Fats & Oils: 2-3 servings

Weekly Servings

  • Nuts & Seeds: 4-5 servings
  • Sweets: 5 or less

Do’s

  • Increase intake of fruits, vegetables, salmon, beans, dairy foods
  • Add fruits as snacks
  • While shopping look at nutrition label & limit foods that contain more than 20% Daily Value of Sodium per serving
  • Use the stairs instead of an elevator
  • Use herbs and spices as seasoning blends instead of salt
  • Reduce salt intake to less than 5gms/day

Dont’s

  • Indulge in excess of processed foods, sweets & sugar sweetened beverages
  • Use Table Salt
  • Smoke or consume alcohol

Recipes for Managing Hypertension

  • Lentil & Beetroot Salad
  • Oats Idli
  • Chicken Vegetable soup
  • Brown Rice Dosa
  • Sevai Noodles