As a hypertensive, are you worried about your diet as the festival season approaches? Here’s an easy-to-follow hypertension diet plan for the festive season.
Every festival in India is celebrated with food! Chhole bhature, jalebi, aloo parathas, gulab jamun and what not!! But if you have hypertension, it becomes necessary to be careful about what you eat, even if it’s the festive season. Check out the best hypertension diet plan for the festive season.
Can Festivals Impact Blood Pressure?
The festival season is just around the corner and you may have questions about its impact on your blood pressure. Of course, the excitement about Indian festivals hits differently but worries some people too, especially those with high blood pressure.
Festivals bring a lot of joy and a flurry of activities around the house. You are all excited about those delicious, mouth-watering festival delicacies that no one can resist.
The gulab jamuns, jalebis, paneer pakodas and many more other Indian foods are undoubtedly a ritual for every Indian household, be it a wedding, Diwali or any other occasion that asks for a celebration.
Navratri, on the other hand, may require you to fast. Fasting can significantly lower your blood pressure and thus be harmful if you are taking medication for high blood pressure. Fasting may also reduce your energy levels and make you feel tired, anxious and moody along with low blood pressure.
If you have hypertension, it is advised to check with your doctor about fasting during any festive occasions to avoid complications due to hypertension.
Not indulging in the irresistible Indian delicacies may seem next to impossible during the festive season, but it can impact your blood pressure in a negative way.
However, with an effective diet plan for hypertension, you can manage your condition better. Stay hooked to know more.
What Should a Healthy Diet for High Blood Pressure Patients Include?
During the festival season, a nutritious diet is extremely important for chronic conditions such as hypertension, Type 2 Diabetes. These ailments require extra care and you need to be cautious with the food you eat at all times. So, what exactly should you eat with chronic high blood pressure? Let’s find out!
All people suffering from hypertension, either on medication or not, should follow a healthy balanced diet to avoid complications of hypertension such as cardiovascular diseases.
Studies suggest that including foods that are rich in potassium and magnesium can help lower your blood pressure levels. Potassium acts as an aid for your body in getting rid of excess sodium through urine, thus helping manage your blood pressure.
Some of the foods you can safely consume with hypertension include:
- Citrus fruits such as oranges, grapefruit, etc
- Fatty fishes such as salmon
- Pulses such as beans, peas, and lentils
- Berries including blueberries, raspberries, and strawberries
- Leafy green vegetables such as spinach, kale, etc
- Low-fat dairy products such as milk and yoghurt
Indian Diet Plan for Hypertension Patients During Festivals
Some of the food items that you can incorporate for a healthy hypertension diet plan during the festive season include:
- Orange juice: Two glasses of orange juice a day can significantly lower your blood pressure, studies suggest. Want to know how? The answer is the presence of flavonoids in oranges. One such compound is hesperidin, which may help lower your blood pressure if you have hypertension.
It is advised to consume sugarless orange juice free from preservatives and added flavours or colours. The less the added sugar, the better it is for your health.
- Coconut water: This refreshing drink is a rich source of electrolytes such as potassium and magnesium. As per the AHA (American Heart Association), consuming foods rich in potassium may help lower your blood pressure.
You can have coconut water as it is, straight out of a coconut or have it in the form of popsicles if you want to be a little creative for the festive season.
- Sprouts: A bowl of moong bean (green gram) sprouts, while you are running errands, may be beneficial for high blood pressure. Moong beans are rich in potassium, magnesium and fibre. As per studies, all of these nutrients may play a significant role in lowering your blood pressure.
Just pick a handful of moong bean sprouts and you can run around the house while fulfilling your snacking cravings.
- Sweet corn: Sweet corn boasts several vitamins and minerals, potassium being one of the most crucial ones for helping maintain healthy blood circulation throughout the body and improving your blood pressure.
An easy and quick snack on-the-go, boiled or steamed sweet corn can be prepared within just 10 min by steaming the corn kernels. You can have them as it is or add a pinch of salt and pepper. Be mindful about adding salt as high salt intake can further hike your blood pressure.
- Paneer tikka: The renowned paneer tikka can be healthy, yes! If you have hypertension, the best way to cook it is by air frying. Air fryer is now a popular cooking option that requires almost no oil to cook foods that often require deep frying. This way you use less oil and do not have to compromise on health or taste.
You can opt for a low-fat paneer to make the tikkas. A cup of paneer tikka per person sounds like a delicious evening snack for a festive time as it suits intimate family celebrations and gatherings with guests as well.
A hypertension diet plan for festivals? Is that a thing? Why, yes it is. Read on to find out.
Indian Diet Chart for Hypertension During Festivals
Need help with planning a diet chart for hypertension? We have one ready for you! You can take up the following diet plan this festive season to keep your blood pressure in check.
- Early Morning (5-7 am): 1 glass of lukewarm water OR coconut water
- Breakfast (8-10 am): Poha with some light chutney + 1 glass of buttermilk (chhaach) OR orange juice
- Mid-Morning Snack (11-12 noon): 1 cup of berries (such as strawberries, raspberries) OR 1 glass of lassi/lemon juice (sugarless) with a handful of nuts (almonds, walnuts, etc.)
- Lunch (1-2 pm): 1 cup vegetable curry OR 1 cup sprouted moong curry + almond flour roti (1-2)
- Evening Snack (4-5 pm): 1 cup tea/coffee/low-fat milk (no added sugar) with some pumpkin/flax seeds OR ½ cup steamed sweet corn chaat
- Dinner (8-9 pm): 1-2 whole grain dosa with some green chutney OR 1 cup sauteed vegetables with 1 cup paneer tikka
Follow These Health Tips for a Joyful Festival Season
- Consult your doctor about what diet plan suits your hypertension condition.
- If you plan on fasting, take advice from your doctor before doing it and take special precautions to avoid low or high blood pressure.
- Opt for low-fat and low-sugar versions of your favourite delicacies and be mindful about portion sizes.
- Cook food items by air frying, baking or roasting them instead of deep frying.
- Stress during festivals can be a huge contributor to high blood pressure. So, to manage it, indulge in deep breathing and meditation to relax for some time. Get adequate sleep.
- Avoid excessively salty foods and control the amount of salt added to food items as it can elevate your blood pressure.
- If you consume alcohol on festive occasions, limit yourself to 1-2 drinks in a day.
- Avoid strenuous physical activity as it can sometimes cause your blood pressure to suddenly dip.
- Monitor your blood pressure frequently as you consume more sweet and fatty foods during festivals.
- Keep yourself hydrated as water helps maintain your blood pressure.
- Avoid oily papads and chips as snacks, instead consume seeds and nuts.
Festivals bring a lot of joy and excitement to your regular days. To enjoy them without compromising your health is the key to a happy and balanced life. All you need to do is indulge in the right lifestyle habits to have fun during the festive season while managing hypertension.
Don’t Have Time To Read?
- Festivals bring a lot of joy around the house. However, they may affect your lifestyle if you live with hypertension.
- During Diwali, Indians love their scrumptious, mouth-watering homemade delicacies that are often irresistible. Navratri, on the other hand, may require you to fast, which can significantly lower your blood pressure if you are taking medication for high blood pressure.
- It is important to watch what you eat during the festival season when there will be temptations everywhere you look.
- Some of the foods you can consume with hypertension include citrus fruits, fatty fish, beans and lentils, berries, leafy green vegetables and low-fat dairy.
- An Indian hypertension diet plan for the festive season can include foods such as orange juice, coconut water, sprouts, boiled sweet corn, and paneer tikka.
- Remember to consult your doctor before fasting, measure your blood pressure regularly, get adequate rest and sleep to manage your stress, and opt for healthier food items while enjoying the festivities.
- Use the Phable Care App to consult India’s leading diabetologists, order medicines, book lab tests, integrate blood sugar monitoring and other devices to get real-time remote care from the comfort of your home. Also, check out our Diabetes Management program which provides 360º care. Let’s treat diabetes together.
Friendly Asked Questions
A hypertension patient should avoid oily, excessively sweet and salty food items as these can cause spikes in their blood pressure. It is extremely important to control portion sizes of the food that you consume during festivals to maintain healthy blood pressure. Get adequate sleep and rest, and manage your stress. Also, measure your blood pressure regularly.
During festivals, hypertension patients should indulge in a diet plan that is rich in foods with potassium, magnesium, and antioxidants. Some of the foods that can be included in a hypertension diet plan for the festive season are citrus fruits, fatty fish, beans and lentils, berries, leafy green vegetables, and low-fat dairy. At the same time, it is important to control salt intake.