Ramadan wellness through healthy eating

2026-03-01 - 16:37

Muscat – Fasting during Ramadan with hypertension, diabetes and high cholesterol requires meticulous dietary planning to maintain stable blood pressure, blood glucose and lipid levels. While fasting can offer health benefits, improper eating habits during non-fasting hours can pose risks. A safe meal pattern for managing hypertension, diabetes and high cholesterol during Ramadan focuses on low-glycemic index (GI) carbohydrates, lean proteins and heart healthy fats. The goal is to stabilise blood sugar, manage blood pressure through low sodium and reduce LDL cholesterol by avoiding saturated fats. Sree Parvathy B Nair, Dietician at Badr al Samaa Royal Hospital Suhoor The pre-dawn meal is important to provide energy, maintain stable blood sugar levels, prevent dehydration and reduce fatigue and headaches. Focus on slow-release energy to sustain you throughout the day and high fiber foods to manage diabetes and high cholesterol. Carbohydrates (40-50%): 1 cup (240 ml) of cooked steel-cut oats (porridge) or healthy millets (kodo or barnyard) or 2 slices of whole grain or multigrain bread. Protein (20-30%): 1 boiled egg (if cholesterol is high use only egg whites) or 1 cup of low fat plain Greek yoghurt or palm size chicken or fish grilled, boiled or steamed. Healthy fats: Half avocado or a small handful of unsalted nuts and seeds (almond, walnuts, pumpkin seed, sunflower seed etc.) Hydration: 2 glasses of water. Avoid tea/coffee to prevent dehydration. Iftar Break the fast gradually to avoid sudden blood sugar spikes. •. 1-2 fresh dates and 1 glass of water. The main plate • 1⁄2 plate vegetables: Mixed salad or boiled or steamed vegetables (limit salt) • 1⁄4 plate lean protein: 120gm (palm size) grilled fish or skinless chicken • 1⁄4 plate complex carbohydrates: 3/4 cup of cooked brown rice or quinoa or 2 medium size wheat roti Post-iftar snack For cardiac and diabetic patients, snacks between iftar and suhoor should be light, nutrient dense, healthy fat and low in sugar and salt to avoid weight gain and blood sugar spikes. Keep snacks small to avoid overloading the stomach before suhoor. Pair carbs with protein or fiber to prevent sugar spikes. Avoid fried, sweet or processed snacks (samosa, chips and bakery items) Here are some safe options: 1. Nuts and seeds (small portions) – Almonds, walnuts, chia seeds, flaxseeds, sunflower and pumpkin seeds 2. Dairy based snacks – Low fat yoghurt or Greek yoghurt (unsweetened) and low fat milk 3. Fruits (low glycaemic Index) – Apple, pear, guava, berries and orange segments 4. Protein-rich snacks – Boiled eggs, scrambled egg with capsicum, tomato and onions, homemade hummus with cucumber/carrot sticks 5. Homemade soups – 1 bowl (240ml) vegetable or lentil or chicken 6. Light whole grain options – Whole grain crackers with hummus or low-fat cheese, oats porridge (steel-cut or rolled) unsweetened made with low fat milk or water Adequate sleep (6-8 hours in 24 hours) is essential for cardiac and diabetic patients, especially during Ramadan, as it helps regulate blood sugar levels, blood pressure and heart function. Poor sleep can cause insulin resistance, elevate stress hormones and worsen hypertension, leading to unstable glucose reading and increased cardiac strain. Sleep hygiene tips • Avoid heavy, oily meals at iftar • Do not drink strong tea/coffee after iftar • Finish main meal at least 2-3 hours before sleeping • Stay well hydrated between iftar and suhoor