Bitter Gourd & Honey: The Natural Cure for Sugar and Blood Pressure

1. Introduction

In a world dominated by processed foods, sedentary lifestyles, and increasing stress, two health problems have become widespread—diabetes and high blood pressure (hypertension). Modern medicine offers control, but nature offers healing.

One ancient and surprisingly effective remedy lies in a bitter green vegetable known as bitter gourd, or karela in India. When paired with honey, its harsh taste softens, and its healing power strengthens. This book explores how this simple, natural drink can support your journey to better health.

2.The Silent Epidemics: Diabetes and Hypertension

Diabetes and high blood pressure often go hand-in-hand. Diabetes affects how your body processes glucose (sugar), while high blood pressure stresses the cardiovascular system.

Both can lead to serious complications:

Heart disease

Stroke

Kidney failure

Vision problems

Nerve damage

Millions rely on medications, but long-term solutions lie in natural interventions, including dietary changes.

3.Bitter Gourd : A Traditional Superfood

For centuries, Ayurvedic and traditional Chinese medicine have praised bitter gourd for its medicinal qualities. It grows in tropical regions and is known for its distinctive bitter taste and nutritional richness.

Nutritional Profile (per 100g):

Calories: 17

Carbs: 3.7g

Fiber: 2.8g

Vitamin C: 84mg

Iron, Magnesium, Potassium: Rich content

Phytochemicals: Charantin, Momordicin

4.The Science Behind Bitter Gourd

Modern research backs traditional claims:

Charantin: A compound that helps lower blood glucose levels.

Polypeptide-P: A plant insulin that mimics insulin activity.

Vicine: Another compound shown to reduce sugar levels.

Clinical studies show bitter gourd improves glucose tolerance and reduces blood sugar levels in people with type 2 diabetes.

For BP, bitter gourd’s high potassium and low sodium content helps regulate blood pressure naturally, aiding heart health.

5.Benefits of Bitter Gourd Juice

Here’s what drinking bitter gourd juice regularly can do:

Lowers Blood Sugar Levels

Reduces fasting and postprandial (after meal) blood sugar.

Regulates Blood Pressure

Natural vasodilation due to potassium helps reduce systolic and diastolic pressure.

Improves Liver Function

Detoxifies the liver, aiding fat metabolism.

Supports Weight Loss

Low in calories, high in fiber—keeps you full longer.

Boosts Immunity

Rich in vitamin C and antioxidants.

6.Role of Honey in Healing

Many avoid bitter gourd due to its taste, but raw, organic honey can transform this drink:

Balances the bitterness

Adds antioxidants and nutrients

Aids digestion

Has antibacterial properties

Supports heart health

Honey also reduces LDL (bad cholesterol) and improves HDL (good cholesterol), which complements blood pressure control.

7. Bitter Gourd Juice with Honey: A Powerful Combo

When combined, bitter gourd and honey work synergistically:

Blood Sugar Control: Bitter gourd’s active compounds reduce sugar; honey reduces sugar spikes due to its low glycemic index.

Blood Pressure Regulation: Potassium in karela reduces pressure; honey promotes relaxation and reduces inflammation.

Digestive Balance: The bitterness stimulates the liver; honey soothes the stomach.

This is not a miracle cure, but a powerful natural aid.

8. How to Prepare Bitter Gourd Juice with Honey

Ingredients:

1–2 medium-sized bitter gourds

1 cup water

1 tsp raw honey (adjust as per taste)

Optional: Lemon juice or ginger for flavor

Steps:

Wash and peel the bitter gourd.

Remove seeds and chop into small pieces.

Blend with water until smooth.

Strain using a muslin cloth or sieve.

Add honey and optional lemon juice.

Drink fresh, preferably on an empty stomach in the morning.

9. Daily Routine for Sugar and BP Control

Here’s a suggested routine:

Time Activity

6:30 AM Wake up, 10 mins deep breathing

7:00 AM Drink bitter gourd juice with honey

7:30 AM Light exercise or brisk walk

8:00 AM Healthy breakfast (oats, fruits, nuts)

12:30 PM Balanced lunch (millets, dal, veggies)

4:00 PM Herbal tea, sprouts or nuts

7:30 PM Light dinner (soup, vegetables)

9:30 PM Meditation and sleep

10. Diet and Lifestyle Tips to Support Natural Healing

Eat low-glycemic foods: Brown rice, lentils, green leafy vegetables.

Avoid sugar, white flour, and fried foods.

Practice yoga and pranayama: Especially Anulom Vilom and Bhramari.

Sleep 7–8 hours per night.

Stay hydrated—drink at least 2–3 liters of water daily.

Avoid alcohol and smoking.

11. Real-Life Success Stories

Case 1: Ramesh, 52, Hyderabad

Diabetic for 7 years. Started drinking bitter gourd juice daily and followed a natural diet. Within 3 months, HbA1c dropped from 8.2% to 6.3%.

Case 2: Meena, 45, Delhi

Struggled with hypertension. Began karela juice + honey combo daily. BP reduced from 150/100 to 125/85 in 2 months with doctor’s supervision.

These stories show possibilities, not guarantees. Every body is different.

12. Potential Side Effects and Cautions

While natural, bitter gourd should be taken carefully:

Hypoglycemia: Can cause low blood sugar if taken with diabetes meds.

Pregnancy: Avoid during pregnancy due to uterine stimulation.

Diarrhea or stomach upset: Start with small doses.

Bitter Taste: May take time to adjust.

Always consult your doctor before starting any natural remedy, especially if on medications.

13. Frequently Asked Questions

Q: Can I drink bitter gourd juice every day?

Yes, but start with 2–3 times a week and monitor your sugar/BP levels.

Q: When is the best time to drink it?

Early morning on an empty stomach is ideal.

Q: Can honey spike my sugar?

Raw honey has a low glycemic index and is safe in small quantities.

Q: What if I don’t like the taste?

Try adding lemon, ginger, or mint to improve flavor.

14. Final Thoughts

Health doesn't always come in a pill. Sometimes, it comes in the form of a bitter drink sweetened by nature. Bitter gourd juice with honey may not be a “magic cure,” but it's a powerful natural tool to support sugar and blood pressure management.

Consistency, clean eating, and listening to your body are the keys. Nature has given us everything we need. We just have to trust it, use it, and heal.

15. References

American Diabetes Association – www.diabetes.org

Journal of Ethnopharmacology – Bitter Gourd Studies

Ayurvedic Texts – Charaka Samhita

WHO – Guidelines on Hypertension

National Institute of Nutrition – India

Modern life has brought comfort, convenience—and chronic diseases. Among the most prevalent are diabetes (blood sugar imbalance) and hypertension (high blood pressure). While pharmaceutical drugs are a mainstay in treatment, many are turning back to ancient wisdom and natural remedies for safer, long-term solutions.

Two such powerful substances—bitter gourd and honey—have garnered attention for their potential to regulate blood sugar and blood pressure levels naturally. But is the combination truly effective? This article explores the science, tradition, and practical usage of these ingredients in managing two of the most widespread health conditions today.

The Rising Epidemic of Diabetes and Hypertension

According to the World Health Organization:

Over 422 million people globally have diabetes.

1.28 billion adults aged 30–79 years have hypertension.

These lifestyle-related conditions increase risks for heart attacks, strokes, kidney failure, and more.

Common causes include:

Sedentary lifestyle

Processed foods

High sugar and salt intake

Chronic stress

These statistics paint a grim picture, but they also fuel the search for preventive and complementary therapies.

The Healing Power of Natural Remedies

Ancient systems like Ayurveda, Traditional Chinese Medicine (TCM), and Unani have used natural plants and minerals to treat disease. The growing acceptance of integrative medicine emphasizes blending modern science with traditional practices for holistic care.

Two such time-tested ingredients are:

Bitter Gourd (Momordica charantia)

Raw Honey

When combined, they may offer synergistic benefits for glycemic and vascular health.

Bitter Gourd (Karela): The Bitter Miracle

Bitter gourd—also known as Karela in Hindi—is a vine-grown vegetable found across Asia, Africa, and the Caribbean. Despite its strong bitterness, it is widely used in cooking and traditional medicine.

Key Active Compounds

Charantin – Blood glucose-lowering compound

Polypeptide-p – Insulin-like protein

Vicine – Hypoglycemic agent

Momordicin – Anti-inflammatory compound

Bitter gourd is recognized for its ability to:

Lower blood glucose

Enhance insulin sensitivity

Act as a diuretic

Purify blood

Nutritional Profile of Bitter Gourd (per 100g)

Calories: 17 kcal

Carbohydrates: 3.7 g

Protein: 1 g

Dietary Fiber: 2.8 g

Vitamin C: 84 mg (140% RDA)

Potassium: 319 mg

Iron, Magnesium, Zinc

It is low in calories, rich in antioxidants, and ideal for diabetics and hypertensives.

Honey: The Golden Elixir

Honey, the natural sweetener made by bees, has been used for over 8,000 years as a medicine, preservative, and cosmetic. In Ayurveda, it's considered a “Yogavahi”—a carrier that enhances the potency of herbs it is combined with.

Medicinal Properties

Antioxidant

Antibacterial & Antiviral

Anti-inflammatory

Wound healing

Cardioprotective

Nutritional Profile of Raw Honey (per 1 tbsp)

Calories: 64 kcal

Sugars: 17 g

Antioxidants: Flavonoids, phenolic acids

Trace enzymes, vitamins (B2, B3, B5, B6), minerals

Despite its sugar content, honey has a lower glycemic index than white sugar and releases glucose more gradually.

Bitter Gourd for Diabetes Management

How It Works

Stimulates insulin production

Increases glucose uptake

Reduces blood sugar spikes after meals

Inhibits glucose absorption in the intestine

Evidence-Based Studies

A 2011 study in Journal of Ethnopharmacology found that 2,000 mg/day of bitter melon significantly lowered blood glucose in type 2 diabetics.

Animal studies show improved glucose tolerance and pancreatic regeneration.

Forms Used

Juice

Capsules/tablets

Dried powder

Cooked vegetable

Bitter Gourd for Hypertension Management

Though known for diabetes, bitter gourd also benefits blood pressure:

Mechanisms

Diuretic effect – flushes out excess sodium

Vasodilation – relaxes blood vessels

Potassium content – helps balance sodium

It helps reduce the strain on arteries and supports cardiovascular health.

The Role of Honey in Blood Sugar and Blood Pressure Control

Honey for Diabetes

Contrary to popular belief, moderate consumption of raw honey may benefit diabetics.

Stimulates insulin secretion

Low glycemic response

Improves lipid profile

However, it must be consumed cautiously and never over 1 tsp per serving for diabetics.

Honey for Hypertension

Contains antioxidants that reduce oxidative stress

Helps in arterial relaxation

May reduce systolic blood pressure in mild hypertensives

A 2019 study in Journal of Nutrition and Metabolism found honey intake correlated with better heart rate and blood pressure levels.

Combining Bitter Gourd and Honey: Myth or Medicine?

While these ingredients offer individual benefits, can they work together synergistically?

Possible Synergies

Honey makes the bitter gourd juice more palatable, improving compliance.

Honey acts as a bio-enhancer, improving the absorption of bitter gourd’s active compounds.

Together, they offer antioxidant + hypoglycemic + vasodilatory effects.

When It Works Best

In prediabetics and borderline hypertensives

As preventive support with diet and exercise

For those looking for natural adjunct therapies

How to Prepare Bitter Gourd and Honey Remedies

1. Bitter Gourd Juice with Honey

Ingredients:

1 medium bitter gourd

100 ml water

1 tsp raw honey

Method:

Remove seeds, blend bitter gourd with water.

Strain juice.

Add 1 tsp honey.

Dosage: Once daily, early morning on empty stomach.

Dried Bitter Gourd Powder with Honey

Ingredients:

½ tsp bitter gourd powder

1 tsp raw honey

Method:

Mix powder in honey until paste forms.

Take before breakfast.

Bitter Gourd Tea with Honey

Ingredients:

1 tbsp dried bitter gourd slices

1 cup water

1 tsp honey

Method:

Boil slices in water for 5–7 minutes.

Strain and add honey.

Drink warm, once daily.

Scientific Evidence & Research

2009 (Pakistan Journal of Nutrition): Bitter gourd extract reduced blood glucose by 20% in rats.

2011 (Journal of Ethnopharmacology): Human study showed moderate improvement in fasting blood sugar.

2018 (Ayu Journal): Combination of bitter gourd and honey improved glycemic control better than bitter gourd alone.

However, large-scale human trials are still limited.

Safety, Side Effects & Precautions

Bitter Gourd

May cause stomach upset, diarrhea in large amounts

Not suitable during pregnancy (can stimulate uterus)

Can cause hypoglycemia if combined with diabetes medications

Honey

Avoid in infants <1 year (risk of botulism)

Should be limited in advanced diabetics

Consult your doctor before starting any herbal remedy, especially if on medications.

Testimonials & Traditional Wisdom

Many Ayurvedic practitioners and naturopaths swear by this combination. Testimonials reveal:

Lower fasting sugar levels

Reduced need for medication

Improved energy and digestion

In rural India and Sri Lanka, bitter gourd and honey are part of daily preventive care for elders.

Comparison with Conventional Treatments

Factor Bitter Gourd & Honey Allopathic Medicines

Side Effects Minimal (if used correctly) Potentially many

Cost Low High

Accessibility Easy Prescription-only

Time to effect Slower Immediate

Holistic Benefits Yes Limited

FAQs

Q1: Can diabetics eat honey?

A: In small amounts (1 tsp/day), raw honey is usually safe for type 2 diabetics.

Q2: Is bitter gourd juice safe every day?

A: Yes, for most people. Monitor blood sugar regularly.

Q3: Can I take bitter gourd capsules instead?

A: Yes, but fresh juice is more effective.

Q4: Is it safe during pregnancy?

A: Avoid bitter gourd during pregnancy; consult your doctor.

Conclusion

Bitter gourd and honey—two ingredients from nature’s pharmacy—show great promise as supportive therapies for managing blood sugar and blood pressure.

Though not a magic cure, they can significantly enhance overall metabolic health when combined with:

A balanced diet

Regular physical activity

Stress management

Always consult with your healthcare provider before starting any natural remedy. Used wisely, bitter gourd and honey may not just sweeten your life—but help you live a healthier, longer one.

What Is Bitter Gourd?

Bitter gourd is a tropical vegetable known for its sharp bitter taste and powerful medicinal properties. It's rich in:

Vitamin C

Iron

Magnesium

Antioxidants

Polypeptide-p (a plant insulin)

Why Add Honey?

Honey:

Acts as a natural sweetener, making bitter gourd easier to consume.

Has antibacterial and anti-inflammatory properties.

Helps balance the cooling nature of bitter gourd.

Health Benefits of Bitter Gourd & Honey Combination

Diabetes Management

Bitter gourd helps reduce blood sugar levels naturally due to compounds like charantin and polypeptide-p.

Honey (in very small amounts) may be used as a safer sweetener alternative to sugar for some diabetics (consult your doctor first).

Liver Detox

Bitter gourd aids in cleansing the liver and improving bile production.

Combined with honey, it boosts antioxidant activity for better detoxification.

Weight Loss

Low in calories, high in fiber.

Helps reduce appetite and burn fat, especially when taken on an empty stomach.

Skin Health

Reduces acne and promotes clearer skin.

The antioxidant content helps reduce signs of aging.

Immunity Boost

Rich in vitamin C and flavonoids, bitter gourd with honey supports the immune system naturally.

How to Prepare Bitter Gourd & Honey Juice

Ingredients:

1 medium-sized bitter gourd

1 tsp honey

½ glass water

(Optional: a pinch of black salt or lemon juice)

Method:

Wash and peel the bitter gourd.

Remove seeds and slice into small pieces.

Blend with water into a smooth juice.

Strain and mix in honey.

Drink on an empty stomach, 3–4 times a week.

Bitter gourd (also known as bitter melon or karela in India) is widely used in traditional medicine for managing diabetes due to its natural blood sugar-lowering properties. Here's a breakdown of how bitter gourd can help, along with other natural remedies for managing blood sugar levels:

Bitter Gourd for Diabetes

Bitter gourd contains:

Charantin: Known for its blood-glucose-lowering effect.

Polypeptide-p (plant insulin): Mimics insulin and helps reduce blood sugar.

Vicine & momordicin: Help improve glucose tolerance.

🔹 How to Use Bitter Gourd:

Juice (Most effective):

Take 1 small bitter gourd, remove seeds, blend with a little water, and drink on an empty stomach.

Frequency: 3–4 times a week, or daily if tolerated.

Cooked vegetable:

Include bitter gourd as a curry, stir-fry, or in soups 2–3 times a week.

Powdered form / Capsules:

Available in ayurvedic or health stores. Follow dosage instructions.

Other Natural Remedies for Blood Sugar Control

Here are some science-backed natural remedies and lifestyle tips:

Fenugreek seeds:

Soak 1–2 tsp overnight and drink water + seeds in the morning.

Rich in soluble fiber that slows sugar absorption.

Cinnamon:

Add ½–1 tsp to your diet daily (in tea, warm water, or food).

Helps improve insulin sensitivity.

Amla (Indian gooseberry):

Fresh juice or powder (1 tsp daily) helps improve pancreas function.

Jamun (Indian blackberry):

Fruit or seed powder (½–1 tsp) is traditionally used to manage sugar.

Yoga & Exercise:

Yoga poses like Ardha Matsyendrasana, Paschimottanasana, and Dhanurasana help stimulate the pancreas.

Walking, light cardio, and strength training are essential.

Diet tips:

Eat low-glycemic index foods (whole grains, lentils, vegetables).

Avoid refined carbs, sugar, and white rice.

Eat small, frequent meals to avoid spikes.

Both sugar (diabetes) and blood pressure (hypertension) are common chronic conditions that are often connected. Managing one can help control the other. Here's a simplified overview:

What is Diabetes (Sugar)?

A condition where blood glucose (sugar) levels are too high.

Types:

Type 1: Autoimmune, insulin-dependent.

Type 2: Lifestyle-related, insulin resistance.

Common symptoms: Frequent urination, excessive thirst, fatigue, slow wound healing.

🔹 What is High Blood Pressure (Hypertension)?

When the force of blood against artery walls is consistently too high (above 140/90 mmHg).

Often called the "silent killer" because it may show no symptoms until damage occurs.

🔗 Connection Between Sugar & Blood Pressure

People with diabetes are twice as likely to have high blood pressure.

High blood sugar can damage arteries, making them less elastic, which raises blood pressure.

Both increase risk of heart disease, kidney failure, stroke, and vision loss.

Tips to Control Both Diabetes & Blood Pressure Naturally

Healthy Diet:

Eat more vegetables, whole grains, fruits (in moderation), and legumes.

Avoid salt, sugar, fried foods, and refined carbs.

Bitter gourd (karela), fenugreek (methi), and garlic are beneficial.

Exercise Regularly:

Brisk walking, yoga, or swimming for 30 minutes daily.

Lose Excess Weight:

Even 5-10% weight loss can significantly help.

Reduce Stress:

Practice deep breathing, meditation, or yoga.

Limit Alcohol & Quit Smoking

Monitor Regularly:

Check blood sugar and BP at home if possible.

Natural Remedies (with care)

Bitter gourd juice: Helps lower blood sugar.

Amla (Indian gooseberry): Supports blood vessel health.

Cinnamon: May improve insulin sensitivity.

Ashwagandha or Brahmi: Helps with stress and BP.

Important: Always consult a doctor before using natural remedies if you're on medication, as interactions may occur.

Effect on Blood Sugar:

Bitter gourd is known to lower blood sugar levels. It contains compounds like charantin, vicine, and polypeptide-p (a plant insulin), which help regulate blood glucose.

Useful for:

People with diabetes or pre-diabetes often use bitter gourd as a natural remedy to support blood sugar control.

Honey

Effect on Blood Sugar:

Honey is a form of sugar, but it has a slightly lower glycemic index than table sugar. That said, it still raises blood sugar and should be used with caution by diabetics.

Tip:

Raw, unprocessed honey has some antioxidants and antibacterial properties, but it's not a free pass for diabetics.

Sugar

Effect on Blood Sugar:

Regular sugar (sucrose) causes a rapid spike in blood sugar levels. It’s best avoided or limited in people trying to manage glucose levels.

Combined Effect: Bitter Gourd + Honey + Sugar

If you're combining bitter gourd with honey or sugar, here's what happens:

Bitter gourd helps lower blood sugar, but adding honey or sugar offsets this benefit.

This reduces the effectiveness of bitter gourd, especially for diabetics or those watching their glucose levels.

Lowers Blood Sugar & Weight

It helps regulate blood sugar levels, and since diabetes and high blood pressure are closely linked, this helps in managing both.

Bitter gourd is also low in calories and promotes weight loss, another factor in blood pressure control.

Fiber-Rich

High dietary fiber improves cholesterol levels and helps maintain a healthy heart, indirectly supporting normal blood pressure.

What Lowers Blood Pressure Naturally?

High blood pressure, or hypertension, is a common health condition that increases the risk of heart disease, stroke, and kidney problems. Fortunately, several natural strategies can help lower blood pressure without medication or work alongside prescribed treatments for better results.

Eat a Heart-Healthy Diet

DASH Diet: The Dietary Approaches to Stop Hypertension (DASH) diet is rich in fruits, vegetables, whole grains, and low-fat dairy.

Reduce Salt Intake: Limiting sodium to less than 2,300 mg per day (ideally 1,500 mg) can significantly lower blood pressure.

Add Potassium: Foods like bananas, spinach, sweet potatoes, and beans help balance sodium levels and relax blood vessels.

Exercise Regularly

Aim for at least 30 minutes of moderate activity (like brisk walking, cycling, or swimming) most days of the week. Exercise strengthens the heart, helping it pump blood more efficiently with less effort.

Lose Excess Weight

Even modest weight loss (5–10% of body weight) can make a big difference in blood pressure levels, especially if fat is concentrated around the abdomen.

Limit Alcohol and Caffeine

Alcohol: Drink in moderation—no more than one drink per day for women and two for men.

Caffeine: Can cause a short-term spike in blood pressure. People who are sensitive should monitor their intake.

Quit Smoking

Every cigarette raises your blood pressure temporarily. Quitting improves heart health immediately and long-term.

Manage Stress

Chronic stress can contribute to high blood pressure. Try:

Deep breathing

Meditation or yoga

Spending time in nature

Limiting screen time and social media

Get Quality Sleep

Aim for 7–8 hours of restful sleep. Sleep apnea and insomnia are linked to higher blood pressure—seek medical help if sleep is disturbed.

Drink Herbal Teas

Hibiscus, green tea, and garlic-infused teas have been shown in studies to help lower blood pressure.

Eat a Heart-Healthy Diet

What you eat plays a major role in managing and lowering blood pressure. A well-balanced, nutrient-rich diet can significantly reduce hypertension and improve overall cardiovascular health.

Follow the DASH Diet

DASH stands for Dietary Approaches to Stop Hypertension—a scientifically proven eating plan specifically designed to lower blood pressure.

Key elements:

Fruits and Vegetables: Rich in potassium, fiber, and antioxidants.

Whole Grains: Brown rice, oats, whole wheat bread – high in fiber, help reduce cholesterol.

Low-Fat Dairy: Yogurt, milk, and cheese for calcium and protein.

Lean Proteins: Fish, skinless poultry, tofu, and legumes.

Healthy Fats: Nuts, seeds, olive oil (in moderation).

Cut Back on Salt (Sodium)

Excess sodium causes the body to retain water, increasing blood pressure.

Recommended intake: Less than 2,300 mg/day (ideally 1,500 mg).

Tips:

Avoid processed and packaged foods (chips, soups, frozen meals).

Use herbs and spices instead of salt.

Read labels for “sodium” content.

Increase Potassium Intake

Potassium helps balance sodium in your body and eases tension in blood vessel walls.

Potassium-rich foods:

Bananas

Sweet potatoes

Spinach

Beans and lentils

Oranges and tomatoes

Limit Unhealthy Fats and Cholesterol

Saturated and trans fats can harden and block arteries, raising blood pressure.

Avoid:

Fried foods

Fatty cuts of meat

Butter and full-fat dairy

Packaged snacks with hydrogenated oils

Choose:

Avocados

Fatty fish (salmon, mackerel)

Olive and canola oils

Nuts and seeds.

Eat More Fiber

Fiber helps lower cholesterol and keeps blood vessels healthy. Found in:

Fruits and veggies

Beans

Oats

Whole grain breads

A "Heart-Healthy Diet" (often called a Heart Diet) is designed to reduce the risk of heart disease, improve cholesterol levels, manage blood pressure, and maintain a healthy weight. It’s not a specific branded diet, but rather a set of nutrition principles backed by organizations like the American Heart Association (AHA) and WHO.

Key Principles of a Heart-Healthy Diet

What to Eat More Of:

Fruits & Vegetables

Aim: 5–9 servings per day

Rich in fiber, antioxidants, and vitamins

Whole Grains

Brown rice, oats, whole wheat, quinoa

Help manage cholesterol and blood sugar

Healthy Fats

Sources: olive oil, avocados, nuts, seeds

Focus on unsaturated fats

Lean Protein

Skinless poultry, fish (especially fatty fish like salmon), legumes, tofu

Fish: 2x per week (omega-3s)

Low-Fat Dairy

Milk, yogurt, cheese (in moderation)

Legumes and Pulses

Lentils, chickpeas, black beans – high fiber, no cholesterol

What to Limit or Avoid:

Saturated Fats & Trans Fats

Found in red meat, butter, processed snacks, fast food

Read labels: avoid “partially hydrogenated oils”

Salt (Sodium)

Limit to <2,300 mg/day (ideally <1,500 mg)

Watch packaged and restaurant foods

Added Sugars

Found in soft drinks, sweets, baked goods

Limit to <10% of daily calories

Refined Carbs

White bread, white rice, pastries

Choose whole versions instead

Excess Alcohol