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1 year ago

Dear Tripti Verma, Thank you for the question

Weakness, fatigue or lethargy can be due to insufficient or inadequate dietary intake, dehydration, nutritional deficiency or can be a symptom of any underlying health condition which requires medical attention.

Elevated blood pressure or Hypertension is one of the most common health problem, and a potential risk factor for cardiovascular disease. Hypertension treatment is usually based on regular medication along with lifestyle changes, especially diet modification which has been proven to be effective in managing high blood pressure

For adults, Normal blood pressure is defined as 120/80 mmHg.

When blood pressure is equal to or above 140/90 mmHg it is considered to be raised or high.

Some of the symptoms associated include headache, dizziness, impaired vision, filing memory, shortness of breath, unexplained tiredness etc.

Elevated blood pressure arises from a combination of environmental, genetic, lifestyle and dietary factors. For further diagnosis and assistance kindly contact your specialized health care professional.

Adopting an overall dietary pattern such as the DASH (Dietary Approaches to Stop Hypertension) diet is recommended

The DASH dietary pattern emphasizes on a diet rich in fruits, vegetables, low-fat dairy products, inclusion of lean meat such as chicken or fish etc., reduced saturated and total fat and reduced sodium intake.

Here are few guidelines that can be considered

-  Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.

-Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommended.

-Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety as well as dietary fiber helps reduces cholesterol and potentially reduces the risk of heart disease.

-  Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.

- Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.

- Try to limit  sodium intake in your daily diet. Some of the high sodium foods include salt preserved foods like pickles, sauces, canned foods, salted butter, dry fish, papads, etc.

- Try switching from saturated fats and trans fats to MUFA (mono-unsaturated fatty acids) & PUFA (polyunsaturated fatty acids) as they are essential fatty acids and are good for your health.

- Carbonated and alcoholic beverages to be limited or preferably avoided.

- Minimum of 8 glasses of water should be consumed to keep yourself hydrated.

- Have your last meal at least 2-3 hours before Bed time.

- Try to follow a good sleep regimen in terms of both quantity and quality.

- Engage in at least 30-45 minutes of physical activity of moderate intensity such as walking for at least five days a week

For a customised and personalised meal plan for specific conditions please contact your Health care professional or any registered dietician.

Hope we have answered your query.

Wishing you a great day ahead

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