ब्लड प्रेशर, शुगर और कोलेस्ट्रॉल को कंट्रोल करने के लिए नेचुरल डाइट के सुझाव - #48264

NATURAL INGREDIENTS & HERBS (Daily Use) For Blood Pressure (BP) Garlic – 1–2 cloves daily (raw or lightly cooked) Flaxseeds (Alsi) – 1 tsp powder daily Coriander seeds – Soak 1 tsp overnight, drink water in morning Ashwagandha (if stress-related BP) – at night with warm water/milk For Sugar (Diabetes Control) Fenugreek (Methi) seeds – 1 tsp soaked overnight Cinnamon (Dalchini) – small piece boiled in water (once daily) Bitter gourd (Karela) – 2–3 times/week Jamun seed powder – ½ tsp daily (if sugar is high) For Cholesterol Oats / Dalia Walnuts – 2–3 daily Almonds – 4–5 soaked Isabgol – 1 tsp at night (if constipation or high cholesterol) 🥬 BEST VEGETABLES (Rotate Weekly) ✔ Lauki (bottle gourd) ✔ Tori (ridge gourd) ✔ Bhindi ✔ Palak, Methi, Sarson ✔ Gajar ✔ Cabbage (moderate) ✔ Broccoli (if available) ❌ Avoid excess potato, fried vegetables, packaged foods 🍎 FRUITS (Low Sugar & Heart Friendly) Apple Guava Papaya Pomegranate (½ cup) Pear Berries (if available) ❌ Avoid banana, mango, chikoo, grapes (or very limited) 🥗 VEGETARIAN BALANCED DAILY FOOD PLAN 🌅 Early Morning 1 glass lukewarm water 5 soaked almonds + 1 walnut OR methi water / coriander water 🍽 Breakfast Choose one: Vegetable oats / vegetable poha Moong dal chilla + mint chutney 1 bowl curd (low-fat) + seeds ☕ Mid-Morning 1 fruit (apple/guava) Green tea / herbal tea (no sugar) 🍛 Lunch 2 multigrain rotis OR 1 bowl brown rice 1 bowl dal / rajma / chole 1 bowl vegetable Salad (cucumber, carrot, lemon) 🍵 Evening Roasted chana / makhana Herbal tea / lemon water 🌙 Dinner (Light) 1–2 rotis Vegetable sabzi Dal or paneer (small quantity) ❌ Avoid rice at night 🛌 Before Bed Turmeric milk (low-fat) OR Isabgol with warm water (if needed) 🧘‍♀️ LIFESTYLE SUPPORT (Very Important) Walk 30 minutes daily Sleep 7–8 hours Reduce salt & sugar Avoid stress (deep breathing, pranayama)