HELLO SIR, THANX FOR USING HCM
I WOULD LIKE TO ADVISE YOU
DASH DIET (DIETARY APPROACHES TO STOP
HYPERTENSION)
FOLLOW CERTAIN DIETARY GUIDELINES
Reduce your sodium consumption to less than 1 teaspoon per day.
sodium sources are normal cooking salt, processed meats like nuggets, hot dogs, burger meats, bakery products like chips ,pickles ,papads ,pizza ,burger,rolls, various sauces as they contain preservatives and texture enhancers which are rich sodium .
Eat more fresh vegetables and fruits they are high in potassium atleast 3 -4 servings of fruits and vegetables.High potassium foods help in reducing blood pressure. (provided you dont suffer from
kidney disease)
Include more of low fat milk , curds and buttermilk as
casein in milk has the effect of reducing blood pressure.
consume only whole grains like whole grain breads, brown rice, whole wheat pasta , oats , quinoa .Restricting yourself to portion size , Then only you can loose weight.
Avoid fried foods, butter, cream, salad dressings, mayonnaise as they are high in fat content ,which raises your
cholesterol inturn increases blood pressure and weight too.
Go for regular exercise for 25- 45 minutes daily.Dont do strenous exercises like running, jumping.jogging.Brisk walk is ideal.