Understanding Your Blood Pressure and Symptoms

• A reading of 144/88 indicates stage 1 hypertension. This can contribute to headaches and sleeplessness.

Dietary Recommendations to Manage Blood Pressure

• Increase intake of potassium, magnesium, and calcium-rich foods.
• Reduce sodium by avoiding processed foods.
• Focus on fruits, vegetables, whole grains, and lean proteins.

Sample Daily Diet Chart

• Breakfast: Oatmeal with fruits, low-fat milk.
• Mid-morning Snack: Nuts or fresh fruit.
• Lunch: Whole grain chapati or brown rice, vegetables, lean protein (dal, chicken, or fish).
• Evening Snack: Green tea with roasted chickpeas or sprouts.
• Dinner: Light meal with vegetables and lean protein.
• Hydration: Ensure adequate water intake.

Lifestyle Tips Complementing Diet

• Limit caffeine and alcohol.
• Avoid processed and fried foods.

When to Consult a Doctor

• Seek medical evaluation for persistent symptoms.
• Consider blood pressure monitoring and treatment.

Relevant Medical Specialties

• Consult a cardiologist for blood pressure management.
• See a nutritionist/dietitian for personalized diet planning.