📊 50% of Americans said they follow a specific diet or eating pattern (Source)
Keep your blood pressure in check with an Indian diet rich in potassium and low in sodium. Dishes like chana masala and palak paneer can be flavorful without adding extra salt.
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The Indian diet plan for high blood pressure focuses on heart-healthy options. The key is to include foods that are low in sodium and rich in potassium. Typical meals might include moong dal, which is low in sodium, and potassium-packed fruits like bananas and oranges.
Meals are prepared with minimal oil and more steaming or boiling to reduce fat intake, and the use of spices like turmeric and garlic not only enhances flavor but also offers health benefits. Incorporating whole grains like oats and barley helps in maintaining a healthy heart.
Try to include one color from each color category most days of the week. For example, have blue and red berries in your smoothie, leafy greens with your lunch, purple carrots and orange.
Mark Hyman, MD
Enhance your cardiovascular health with the Indian diet plan for high blood pressure. This plan emphasizes low-sodium spices and heart-healthy ingredients like garlic and turmeric, known for their anti-inflammatory and blood pressure-lowering effects. Rich in potassium from fruits and vegetables, it aids in balancing electrolytes and managing blood pressure. Plus, the inclusion of whole grains can improve cholesterol levels, making it a comprehensive approach to heart health.
Maintaining a heart-healthy diet for high blood pressure doesn't have to break the bank. Opt for fresh or frozen fruits and vegetables instead of canned options, which can contain added salt and sugar. Choose lean cuts of meat and poultry, or try incorporating more plant-based protein sources like beans, lentils, and tofu into your meals to save money. Limit your intake of processed and packaged foods, which tend to be more expensive and often contain high levels of sodium. And remember to cook at home as much as possible—it's not only more budget-friendly but also allows you to control the ingredients and portion sizes of your meals.
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
