27/08/2026
*FOODS ALLOWED FOR DIABETES & HIGH BLOOD PRESSURE*
*No Meat, No Eggs*
*1. VEGETABLES - Eat a lot*
Spinach, Sukuma Wiki, Cabbage, Broccoli, Carrots, Tomatoes, Okra, Eggplant
_Why_: Low sugar, high fiber, helps control BP
*2. WHOLE GRAINS*
Brown Rice, Oats, Whole Wheat Bread, Millet, Sorghum, Sweet Potato
_Why_: Releases sugar slowly. Don't spike blood sugar
*3. LEGUMES / BEANS*
Beans, Lentils, Chickpeas, Green Peas, Soy Beans
_Why_: Good protein instead of meat. Also helps lower BP
*4. FRUITS - Low Sugar*
Avocado, Guava, Berries, Apple, Pear, Pawpaw, Orange 1 small per day
_Avoid_: Banana ripe, Mango, Grapes, Juice
*5. HEALTHY FATS*
Avocado, Nuts like Groundnuts, Almonds, Olive Oil, Flax seeds
_Why_: Good for heart and BP
*6. DRINKS*
Water, Unsweetened Herbal Tea, BALM WELLNESS Tea
_Avoid_: Soda, Juice, Sweet Tea
