FOODS DURING MENOPAUSE WITH HYPERTENSION

Food Group	Expected Impact on Health	Particular Nutritional Value and Elements	Inclusions	Exclusions
Fruits and Vegetables	Reduce risk of chronic diseases, maintain overall health	Rich in vitamins, minerals, and antioxidants	Aim for at least 5 servings per day, include a variety of colors and types	Avoid canned or processed varieties with added sugars or sodium
Whole Grains	Regulate blood sugar and cholesterol levels, provide fiber	High in fiber, vitamins, and minerals	Choose whole grains like brown rice, quinoa, and whole wheat bread	Avoid refined grains like white bread and sugary cereals
Lean Protein	Maintain muscle mass, keep you feeling full	Rich in protein, iron, and other nutrients	Include sources like fish, chicken, turkey, tofu, beans, and lentils	Limit high-fat meats like beef, pork, and lamb
High-Fat Meats	Contribute to high cholesterol and increased risk of heart disease	Can be high in saturated fats and cholesterol	Avoid or limit consumption of high-fat meats like beef, pork, and lamb	Choose lean protein sources like fish, chicken, and turkey instead
Nuts and Seeds	Reduce inflammation in the body, provide healthy fats	Rich in healthy fats, fiber, and antioxidants	Choose unsalted varieties, limit portion sizes	Avoid salted or candied varieties
Low-Fat Dairy	Maintain bone health, provide calcium	Rich in calcium, protein, and other nutrients	Include low-fat dairy products like milk, yogurt, and cheese	Limit high-fat or sweetened varieties
Processed Foods	Contribute to high blood pressure and other health problems	Often high in sodium and unhealthy fats	Avoid processed foods like chips, snack bars, and frozen meals	Choose whole, unprocessed foods
Sugary Drinks	Contribute to weight gain and increased blood sugar levels	Often high in calories and added sugars	Choose water or unsweetened beverages	Avoid sugary drinks like soda, sports drinks, and fruit juice with added sugars
Alcohol	Can increase blood pressure and contribute to liver disease	May be high in calories and sugar	Drink in moderation, if at all	Avoid excessive drinking and choose lower calorie options like light beer or wine
Fried Foods	Can contribute to weight gain and increase risk of heart disease	Often high in unhealthy fats and calories	Choose grilled, baked, or roasted options instead	Avoid fried foods like french fries, fried chicken, and fried snacks