Simple Diet Plan for High Blood Pressure & High Cholesterol
A heart-healthy diet can help manage high blood pressure and cholesterol by reducing salt, unhealthy fats, and processed foods while increasing fiber, fruits, vegetables, and whole grains.
Daily Diet Plan
ЁЯМЕ Early Morning
- 1 glass warm water
- 4тАУ5 soaked almonds
- 1 tablespoon flaxseeds or chia seeds
ЁЯН╜я╕П Breakfast
- Oats porridge or vegetable poha
- 1 glass low-fat milk or unsweetened soy milk
ЁЯНО Mid-Morning Snack
- 1 seasonal fruit (apple, guava, orange, or papaya)
ЁЯНЫ Lunch
- 2 whole wheat chapatis or brown rice
- 1 bowl dal
- 1 bowl green vegetables
- Fresh salad
- 1 bowl low-fat curd
тШХ Evening Snack
- Roasted chana or sprouts
- Green tea or lemon water (without sugar)
ЁЯН╜я╕П Dinner
- 2 chapatis
- Dal, tofu, or grilled paneer
- Steamed or saut├йed vegetables
ЁЯМЩ Before Bed
- 1 cup warm low-fat milk (optional)
Best Foods to Eat
- Oats and whole grains
- Green leafy vegetables
- Fresh fruits
- Dal, beans, and legumes
- Almonds and walnuts
- Flaxseeds and chia seeds
- Low-fat milk and curd
- Garlic and turmeric
Foods to Avoid
- Salty snacks and pickles
- Fried and fast foods
- Butter, ghee, and processed meats
- Bakery products and sweets
- Sugary drinks
- Excess tea, coffee, and alcohol
Healthy Lifestyle Tips
- Limit salt intake to less than 5 grams (about 1 teaspoon) per day.
- Drink 2тАУ3 liters of water daily unless your doctor has advised a fluid restriction.
- Walk for 30 minutes most days of the week.
- Maintain a healthy weight.
- Sleep 7тАУ8 hours every night.
- Manage stress with yoga, meditation, or deep breathing exercises.
Note: If you have high blood pressure or high cholesterol, take your prescribed medications regularly and have your blood pressure and cholesterol levels checked as advised by your healthcare provider. A healthy diet supports treatment but does not replace it.