Diet Guide
Healthy Diet Guide
For high blood pressure management
Overview
High Blood Pressure & Diet
High blood pressure increases the risk of heart disease and stroke. Eating the right foods can help control it.
Your diet is one of the most powerful tools you have. Small, consistent changes — like reducing salt and eating more vegetables — can lower blood pressure significantly over time.
Recommended Foods
🥦
Vegetables- Broccoli
- Spinach
- Carrots
- Tomatoes
🍎
Fruits- Banana
- Apple
- Orange
- Berries
🍗
Protein- Chicken (grilled)
- Fish (especially salmon)
- Tofu
- Eggs
🍚
Grains- Brown rice
- Oats
- Whole grain bread
☕
Healthy Drinks- Water
- Green tea
- Black coffee (no sugar)
Foods to Avoid
⚠️
Avoid these foods
- 🥤Sugary drinks (cola, juice)
- 🧂Too much salt
- 🍟Fried food
- 🍔Fast food
- 🍪Processed snacks
Daily Diet Tips
- 🧂Eat less salt
- 🌙Avoid eating late at night
- 💧Drink more water
- 🍽️Control portion size
- 🥗Eat vegetables every day
Quick Meal Example
Sample Daily Meals
🌅
Morning- Boiled eggs
- Fruit
- Tea or coffee
☀️
Lunch- Rice (small portion)
- Chicken or fish
- Vegetables
🌙
Dinner- Protein only
- Salad or soup
- NO RICE
Dinner rule — no carbs at night