Start your day with a balanced breakfast that includes whole grains, whole fruits and protein-rich foods. Be sure to incorporate green vegetables, lentils, whole grains into your main meals at lunch and dinner. This will keep your body active and healthy throughout the day.

Incorporate foxtail millet (a coarse grain) into your diet as a substitute for rice, as it can be helpful in managing weight gain and controlling blood pressure.  It can be used to prepare dishes such as Khichdi, Upma, Idli, and Dosa.

Potassium helps control high blood pressure; therefore, consume potassium-rich foods daily, such as green leafy vegetables, lentils and legumes (kidney beans, black gram, green gram), and bananas.

Instead of eating packaged food or ultra-processed food from outside, you can prepare healthy snacks at home—such as Moong Dal Cheela, Besan cheela, Suji/Rajgira Upma, oats, Vegetable sprouts, Egg white toast, vegetable Poha, idli, dosa and appe, foxnut vegetable salad. These alternatives are low in calories and rich in micronutrients.

Up to 1 whole egg can be consumed in a day; egg yolk must be avoided especially if individual is suffering from cardiovascular disease, hence egg white must be preferred instead.