General Guidelines

1. Reduce Salt Intake:

   - Use minimal salt when cooking and avoid adding extra salt to food.

   - Avoid high-sodium foods like dried fish, pickles, instant noodles, and processed foods.

   - Flavor food with herbs and spices (garlic, ginger, lime, curry leaves).

2. Eat More Fruits and Vegetables:

   - Include fruits like bananas, papayas, oranges, and guavas.

   - Eat plenty of non-starchy vegetables (pumpkin, spinach, gotu kola, beans).

3. Choose Whole Grains:

   - Replace white rice with red rice, brown rice, kurakkan, and oats.

4. Include Lean Proteins:

   - Eat skinless chicken, fish, and plant proteins like lentils, green gram, and dhal.

5. Reduce Saturated and Trans Fats:

   - Use healthier oils like olive, sunflower, or sesame oil instead of coconut oil.

   - Avoid fried foods and fatty meats.

6. Limit Sugary Foods and Drinks:

   - Avoid sweets, jaggery, sugary drinks, and desserts.

7. Stay Hydrated:

   - Drink plenty of water and avoid sugary drinks.

8. Maintain a Healthy Weight:

   - Eat balanced meals and engage in regular physical activity.

9. Avoid Alcohol and Smoking:

   - Both can increase blood pressure and damage heart health.

Sample Meal Plan

Early Morning

 - Warm water with lime or a cup of herbal tea (no sugar, no salt). 

Breakfast

Option 1:

- 1 cup of kurakkan porridge (no sugar, no salt).

- 1 boiled egg or a small portion of steamed fish.

- A side of sautéed greens (gotu kola, spinach).

Option 2:

- 2 red rice string hoppers.

- Dhal curry (low salt, cooked with minimal oil).

- Coconut sambol (less coconut, no added salt).

Mid-Morning Snack

- A small banana or a guava.

- A handful of unsalted nuts (almonds or walnuts). 

Lunch

Main Meal:

- 1 cup of red rice or brown rice.

- Grilled or steamed fish or skinless chicken (low salt).

- Mixed vegetable curry (pumpkin, beans, bitter gourd) cooked with minimal salt.

- Fresh salad with cucumber, tomatoes, and onions with lime juice.

Afternoon Snack

 - A handful of roasted chickpeas or boiled green gram (without salt). 

Dinner

Option 1:

- 1 chapati (whole wheat, no added salt).

- Dhal curry (low salt).

- Steamed or sautéed leafy greens.

Option 2:

- 1 small portion of boiled manioc or jackfruit curry (low salt).

- A mixed vegetable salad with lime dressing.

Bedtime Snack

 - ½ cup of low-fat milk or a small apple.

Foods to Avoid

1. High-Salt Foods: Dried fish, pickles, instant noodles, canned soups, and processed meats.

2. Fried and Oily Foods: Patties, vadai, fried snacks.

3. Sugary Foods and Drinks: Sweets, jaggery, sugary drinks, and fruit juices.

4. Fatty Meats and Full-Fat Dairy: Mutton, pork, full-cream milk, and cheese.

Lifestyle Tips

- Exercise Regularly: Engage in brisk walking, swimming, or yoga for at least 30 minutes daily.

- Manage Stress: Practice mindfulness, meditation, and deep breathing exercises.

- Stay Hydrated: Drink at least 8 glasses of water daily.

- Avoid Smoking and Alcohol: These can increase blood pressure and heart disease risk.