General guidelines for controlling Blood pressure:
. Limit salt intake.consume 1 tsp. of salt everyday.
. Reduce total fat intake to not more than 3-4 teaspoons a day. Use mixture of oils like mustard oil, sesame oil, olive oil, etc..
. Reduce animal fat intake. Fish fat is beneficial and should be included 2-3 times/ wk.
. Replace 1tsp of oil with 25gms of nuts.
. Include foods rich in low fat dairy include yogurt, soy milk, skim milk.
. Use variety of seasonal fruits and vegetables. Include 6-9 servings of these in the daily diet. 1 serving is equal to half a cup.
. Moderate intake of caffeine to not more than 2-3 cups of tea /coffee a day.
. If you drink, limit alcohol intake to not more than 60 ml per day.
.Include coconut water in your diet as it contains potassium...
. Include soy, nuts, mustard seeds, flaxseeds, fenugreek Seeds (methre) in the diet.
. Avoid packed and preserved foods.
For personal diet chart kindly consult online at my website
sunainakhetarpal.zest.md
. Limit salt intake.consume 1 tsp. of salt everyday.
. Reduce total fat intake to not more than 3-4 teaspoons a day. Use mixture of oils like mustard oil, sesame oil, olive oil, etc..
. Reduce animal fat intake. Fish fat is beneficial and should be included 2-3 times/ wk.
. Replace 1tsp of oil with 25gms of nuts.
. Include foods rich in low fat dairy include yogurt, soy milk, skim milk.
. Use variety of seasonal fruits and vegetables. Include 6-9 servings of these in the daily diet. 1 serving is equal to half a cup.
. Moderate intake of caffeine to not more than 2-3 cups of tea /coffee a day.
. If you drink, limit alcohol intake to not more than 60 ml per day.
.Include coconut water in your diet as it contains potassium...
. Include soy, nuts, mustard seeds, flaxseeds, fenugreek Seeds (methre) in the diet.
. Avoid packed and preserved foods.
For personal diet chart kindly consult online at my website
sunainakhetarpal.zest.md
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