- GOALS
- Control blood pressure
- Reduce cholesterol
- Maintain healthy weight
- Prevent heart complaints
- What to include
- High fiber foods
- Oats,daliya,brown rice,multigrain roti
- Whole pulses,sprouts
- Green leafy vegetables
- Fruits (apple,guava,papaya,orange)
2 . Healthy Protein
- Moong dal,masoor dal
- Sprouts,soybean
- Paneer ( low fat )
- Egg white
- Fish ( grilled/steamed)
- Skinless chicken ( boiled/grilled )
3 . Healthy Fats ( small quantity )
- 4 - 5 soaked almonds
- 1 walnut
- Flaxseed ( 1 tsp powder )
- Use groundnut/mustard oil in limited amount ( 3-4 tsp/day total oil )
4 . Fluids
- 2-2.5 litres water ( if no fluid restriction )
- Buttermilk, coconut water ( if potassium normal )
- FOODS TO AVOID
- Fried foods
- Bakery items ( cake,biscuit,khari )
- Butter,ghee,cream
- Red meat,processede meat
- Excess salt,pickles,papad
- Soft drinks & sweet
- Nourish notes by Nikita
