Would you like to eat food that tastes great, but never gain weight? Learn the 7 Day Diet Plan For High Blood Pressure Pdf – Find out now! Do you fall under the category of the people who do not care about their health and fitness? Well, perhaps you should read as much about it as possible. One good way to start is to follow this diet plan for seven days. This diet includes all the necessary food components that can help in reducing your blood pressure.
High Blood Pressure Diet Meal Plan (PDF & Menu)
High blood pressure (hypertension) occurs when your blood pressure increases to levels that are unhealthy. This is caused by the narrowing of arteries, which increase resistance to blood flow.
Unhealthy lifestyle choices can cause hypertension. Over the long term, the increased pressure can cause health issues, including heart disease.
Blood pressure readings are based on two readings: systolic pressure and diastolic pressure.
- Normal blood pressure is between 90/60mmHg and 120/80mmHg
- High blood pressure is 140/90mmHg or higher
- Low blood pressure is 90/60mmHg or lower
Diet can play a big role in reducing your numbers, along with doing more exercise, managing stress and not smoking.
This article will cover everything you need to know about a following a diet plan for high blood pressure and offer a sample 7 day plan to follow.
High Blood Pressure Diet Foods to Eat
Generally, you’ll find you’ll want to eat lots of foods considered to be heart-healthy. These include foods such as:
Fruits and Vegetables
The link between eating more fruit and vegetables and the benefits on health are well documented.
Many studies show that increased consumption of fruits and vegetables is associated with a reduced risk of heart disease
One study found that 3 daily servings of fruit and vegetables lowered the risk of heart disease by 70%
There are also many positive effects on weight when more fruits and vegetables are eaten. These foods are high in fiber and have high satiety, meaning they keep you full for longer.
A comprehensive study of 133,000 people found people eating more fruits and vegetables generally weighed less than those who didn’t
Whole Grains
Whole grains contain more fiber, nutrients and minerals than their refined counterparts.
One study of 200 people found eating 3 portions of whole grains a day reduced their risk of high blood pressure considerably by 15-25.
A review looking at multiple studies found that 28 grams of whole grains could lower heart disease risk by 22%
Whole grains you can eat include:
- Oatmeal
- Whole grain bread
- Barley
- Quinoa
- Brown rice
- Bulgur
Legumes
Legumes contain lots of magnesium, potassium and fiber, which are important nutrients that can improve blood pressure . Eating more potassium helps you lose more sodium through urine. Too much sodium can increase blood pressure.
Another study found people who ate roughly 1 cup of legumes a day for 10 weeks drastically reduced both their systolic and mean arterial blood pressure
One other study found a variety of health factors, including blood pressure, triglycerides, weight, and waist circumference, were reduced when 2 servings of legumes were eaten over an 18-month period
Popular legumes to eat include:
- Chickpeas
- Lentils
- Black beans
- Kidney beans
- Soybeans
- Peanuts
Fatty Fish
Fatty fish contains lots of omega-3 fatty acids, which are important in various body functions and promoting heart and brain health. They aren’t produced by the body and must be consumed in food. They are most abundant in fatty fish.
Many studies find an association between people who eat fish regularly and a lower risk of various health conditions such as heart attacks and strokes
In one study in more than 40,000 men in the United States, those who regularly ate one or more servings of fish per week had a 15% lower risk of heart disease
Generally, a good rule of thumb is to eat fatty fish 1-2 times a week.
All types of fish are high various vitamins and minerals as well as protein. However, mot all types of fish contain these omega-3 fatty acids. Fatty fish include:
- Tuna
- Herring
- Trout
- Salmon
- Mackerel
- Sardines
Nuts and Seeds
Nuts and seeds contain high amounts of plant protein, fibre, vitamins and minerals.
You may think because they are calorie-dense that you shouldn’t eat them when losing weight. However, many studies find eating a moderate amount of nuts can actually help you lose weight
Various studies have found that nuts can help decrease the risk of heart disease and stroke. This is because they can help reduce LDL cholesterol (the ‘bad’ cholesterol) and inflammation.
One study in particular found that eating a daily serving of nuts was linked to a 28% lower risk of both fatal and nonfatal heart disease
Great nut and seed additions to your diet include:
- Almonds
- Walnuts
- Peanuts
- Pecans
- Pistachios
- Chia seeds
- Flax seeds
Chia seeds and flax seeds are also high in omega-3 fatty acids which many people don’t get enough of.
Lean Protein
White-meat poultry and white-meat fish are some of the best lean sources of protein to consume.
These foods are high in various vitamins and minerals whilst being low in saturated fats. Red meats such as beef, lamb and pork also contain lots of protein, vitamins and minerals, but are also high in saturated fats.
Saturated fat is used in the body to make cholesterol. Eating too much saturated fat can therefore raise it. Excessive cholesterol can increase your risk of conditions like heart disease and stroke.
Therefore, it’s best to choose lean meats the majority of the time.
Olive Oil
Olive oil is a rich source of monounsaturated fatty acids, the kind that may help raise “good” HDL and lower “bad” LDL cholesterol.
One study gave older adults at risk of heart disease 60 ml a day of extra virgin olive oil alongside a Mediterranean diet. This group had a 30% lower risk of stroke and heart attack, compared to people who followed a low-fat diet
High Blood Pressure Diet Foods to Avoid
- Added sugar: Sweets, table sugar, sugary drinks and many others
- Refined grains: White bread, pasta made with refined wheat, etc.
- Trans fats: Found in margarine and various processed foods.
- Refined Oils: Soybean oil, canola oil, cottonseed oil and others.
- Highly processed foods & meats: fried chicken, potato chips and more
General Tips to Reduce Blood Pressure
Avoid Salt (Sodium)
Eating more sodium increases your blood pressure and risk of hypertension
A few simple suggestions to reduce the amount of sodium you eat include:
- Check the salt/sodium quantities on food labels
- Avoid canned and processed foods
- Use spices and herbs instead of salt.
Lose weight
If you’ve overweight, even losing a couple of pounds can help you reduce your blood pressure. That’s because carrying the extra weight means your heart has to work harder to pump blood around your body, thus raising your blood pressure.
A review back in 2016 that examined several studies on weight loss diets found that they reduced blood pressure by 3.2 mm Hg diastolic and 4.5 mm Hg systolic on average
Drink less alcohol
Alcohol is able to increase blood pressure even in healthy individuals.
It has been found that alcohol raises blood pressure by roughly 1 mm Hg for every 10 grams of alcohol consumed . To put that in perspective, a standard drink probably contains around 14 grams of alcohol.
Choosing a Diet for High Blood Pressure
If you’re looking for an eating plan that closely follows the principles of above, the Mediterranean diet is considered one of the best.
It is high in the foods that help reduce blood pressure such as fruits, vegetables, nuts, whole grains, fish, and healthy oils.
In particular, it comes out on top when it comes to its healthiness and how easy it is to follow. This makes it a perfect diet to follow if you want to reduce inflammation long-term and find a sustainable way of eating.
Various studies have shown that the Mediterranean diet can help with a range of health-related diseases, such as:
- Reduced risk of cardiovascular events, coronary heart disease,
- Reduced risk of coronary heart disease
- Reduced risk of developing type 2 diabetes
- Risk of breast cancer
- Reduced obesity
- Better cognitive function
Hypertension Diet Meal Plan
Hypertension Diet Sample Menu
In the meal plan are recipes for breakfast, lunch and dinner.
| Breakfast | Lunch | Dinner | |
|---|---|---|---|
| Monday | Banana Yogurt Pots | Cannellini Bean Salad | Quick Moussaka |
| Tuesday | Tomato and Watermelon Salad | Edgy Veggie Wraps | Spicy Tomato Baked Eggs |
| Wednesday | Blueberry Oats Bowl | Carrot, Orange and Avocado Salad | Salmon with Potatoes and Corn Salad |
| Thursday | Banana Yogurt Pots | Mixed Bean Salad | Spiced Carrot and Lentil Soup |
| Friday | Tomato and Watermelon Salad | Panzanella Salad | Med Chicken, Quinoa and Greek Salad |
| Saturday | Blueberry Oats Bowl | Quinoa and Stir Fried Veg | Grilled Vegetables with Bean Mash |
| Sunday | Banana Yogurt Pots | Moroccan Chickpea Soup | Spicy Mediterranean Beet Salad |
Snacks are recommended between meal times. Some good snacks include:
- A handful of nuts or seeds
- A piece of fruit
- Carrots or baby carrots
- Berries or grapes
7-Day Hypertension Meal Plan: 1,500 Calories
According to the Centers for Disease Control, about a 75million Americans have high blood pressure (that is, 1 in 3 adults have this condition). However, many people do not even know they are part of this statistic since High BP or hypertension does not have any apparent symptoms. Nevertheless, having high blood pressure is quite common nowadays.
However, undetected high BP can lead to heart attack and stroke in extreme cases. So if you or someone in your family has hypertension, do not worry. Dietary modifications can play a key role in managing high blood pressure. Here is a 7-day Blood Pressure reduction Meal Plan which can get you started on a path of recovery.
What Exactly Happens in Hypertension?
We all know that our arteries and veins carry blood to all parts of the body.. The pressure exerted in your arteries and veins as blood passes through the vessels is called blood pressure. The normal blood pressure range is 120/80 mm/Hg. When the blood pressure exceeds the normal range, it is called high blood pressure.
The Causes of Hypertension
The causes of this increase in blood pressure are as follows:
- Being overweight or obese
- Addition of extra salt to the diet
- Too much sodium in the body
- Lack of physical activity
- Smoking
- Stressful lifestyle
Symptoms of Hypertension
Symptoms that you may have high blood pressure are as follows:
- Frequent severe headaches
- Nose bleed
- Tiredness and fatigue
- Reduced ability to think clearly, confusion
- Pain in the chest
- Arrhythmia or facing irregular beating of the heart
- Uncomfortable breathing or difficulty in breathing easily
- Urine in the blood
- Extreme nervousness
- Perspiration or sweating
- Facing vertigo or dizziness
- Facing trouble in sleeping
- Spots of blood in the eye
What is a 1500 Calories Meal Plan?
A 1500 calorie meal plan has lower calories than anyone usually consumes. However, with the shift in food consumption from home-cooked meals to convenience food, the world has seen a rise in hypertension.
In addition, several studies suggest that a sedentary lifestyle, a fast-moving world, pollution, and stress have adverse effects on health. Such a low-calorie meal plan needs strict supervision. It is better to consult a certified nutritionist before following any particular diet. The following people should not follow this diet:
- Women who are pregnant, lactating or planning to conceive
- Athletes who do high-intensity workouts for long hours in a day
- If you are engaged in activities like trekking, hiking etc
- If your daily work requires a lot of physical involvement
1500 Calories Meal Plan and Hypertension
A diet specifically curated for people with hypertension is called a DASH diet:
DASH [Dietary Approaches to Stop Hypertension] Diet
This diet has been researched over the years and proven effective against hypertension. Every serving in this diet is 30 grams. The guide to this diet is as follows:
- Vegetables: Five servings per day
- Fruits: Five servings per day
- Carbohydrates: Seven servings per day
- Low-Fat Dairy Products: Two servings per day
- Lean Meat Products: One to two servings per day
- Nuts and Seeds: 20-30 grams per week.
Healthy food sources that you can consume in the DASH diet are:
- Green leafy vegetables like spinach, amaranth etc.
- Complex carbohydrates like split wheat, cracked wheat, rolled oats, Ragi, Jowar, Bajra etc.
- Pulses, legumes and beans
- Low glycemic index fruits
Healthy fat sources in this diet include:
- Avocados
- Olive oil
- Tuna and salmon fish
- Nuts like almond and pistachios
- Flaxseeds and hemp seeds
Protein sources in this diet:
- Low-fat dairy
- Eggs
- Chicken
- Fish
Calculation of 1500 Calories
Thanks to technology and proper food labelling, calculating calories is no more a complicated task. Whenever you eat a particular food item, literally read between the lines and check the label before opening the packet.
The label mentions calories per 100 grams or serving size (note: serving size is different for different food items, please check). Once you know the number of calories, eat accordingly. The HealthifyMe app can help you in calorie tracking, and you can monitor calorie consumption accurately.
1500 Calories Meal Plan with Hypertension: Foods to Eat
Berries
Berries like strawberries and blueberries are loaded with antioxidants and have many health benefits. One of which includes reducing hypertension and thus improving cardiovascular health. Berries have anthocyanin, which is a flavonoid.
This flavonoid has vasodilatory properties. This property helps widen blood vessels and relax smooth muscles, which reduces blood pressure. Research has proven the vasodilatory properties of berries.
Banana
This fruit is readily available in every household. Also, it is pocket friendly and nutritious and has high potassium levels. Potassium is a mineral that helps in improving heart health by reducing blood pressure. This mineral reduces the effect of sodium in your body. It helps flush out sodium from your body through the kidneys, lowering blood pressure.
Sodium buildup in the body increases blood pressure, and removing sodium in the body reduces high blood pressure.
Dark Chocolate
Yes, you read it right! Dark chocolate helps in lowering high blood pressure. However, the chocolate has to be a minimum of 60 – 75 % dark chocolate. Cocoa in chocolate is a flavonoid that helps in preventing high blood pressure.
Cocoa activates nitric oxide and increases its bioavailability. In addition, it reduces plaque formation in the blood vessels, which in turn widens the vessels and lowers blood pressure. Scientific research backs the claim.
Beetroot
Also known as a beet in some parts of the world. This tuber has beneficial effects on your heart. It contains nitrate, which gets converted to nitric oxide in your body. Nitric oxide acts as a vasodilator and relaxes the smooth muscles of the heart.
A vasodilator eases the pressure on blood vessels by widening them and hence reduces blood pressure. Nitrates in beetroot are available in the raw and cooked form of beetroot.
Research shows that 500 ml of beetroot juice daily lowers blood pressure in people.
Oats
It is a very famous complex carbohydrate and a go-to source for people who want to lose weight. Little did you know that oats improve heart health and reduce high blood pressure. In addition, oats have high amounts of fibre present, which aids in early satiety. There is a unique type of fibre in oats called beta-glucan, which is soluble.
This type of fibre reduces cholesterol and plaque formation in the blood vessels. When plaque formation reduces, it is easier for blood to pass through the minute blood vessels. Therefore, blood pressure is normal when blood passes easily through the minute capillaries (tiny blood vessels). Therefore, this is how oats help in reducing high blood pressure.
7- day Hypertension-friendly 1500 Calories Meal Plan
Day 1 Meal Plan
- Breakfast: 1 serving of oatmeal in ½ cup low-free milk with 5 raisins and chopped walnuts
- Mid Morning Snack: 1 cup of nonfat Greek yoghurt with 1 cup of raspberries
- Lunch: 1 serving of cream of tomato soup with a grilled cheese sandwich
- Evening Snack: 1 banana topped with one tablespoon of peanut butter
- Dinner: 1 serving of shrimp jerk chicken & pineapple slaw with 1 cup of easy brown rice
Total Calories for the Day: 1489
Day 2 Meal Plan
- Breakfast: 1 serving of spinach avocado smoothie with one orange
- Mid Morning Snack: 1 cup of blueberries with ½ cup nonfat greek yoghurt
- Lunch: 1 serving of Zucchini noodles with turkey Bolognese
- Evening Snack: 1 cup of cantaloupe
- Dinner: 1 serving of easy pea & spinach carbonara
Total Calories for the Day: 1479
Day 3 Meal Plan
- Breakfast: 1 serving of banana spinach smoothie
- Mid Morning Snack: 1 cup of cantaloupe
- Lunch: 1 serving of skillet lemon chicken & potatoes with kale
- Evening Snack: 1 banana with 1 tbsp of peanut butter
- Dinner: 1 serving of Broccoli noodles with baked chicken and veggies
Total Calories for the Day: 1477
Day 4 Meal Plan
- Breakfast: 1 serving of avocado beet greens smoothie
- Mid Morning Snack: 1 serving of yoghurt with 1 cup of raspberries
- Lunch: 1 serving of sweet potato noodles with baked fish with veggies
- Evening Snack: 1 banana with 1 tbsp of peanut butter
- Dinner: 1 serving of southwestern salmon cobb salad with 3 cups of air-popped popcorns
Day 5 Meal Plan
- Breakfast: 1 serving of avocado and cottage cheese toast
- Mid Morning Snack: 1 cup of blueberries with non-fat greek yoghurt
- Lunch: 1 serving of Tuna stuffed pepper with two sliced bell peppers
- Evening Snack: ½ cup of cantaloupe
- Dinner: 1 serving of bean and barley soup
Total Calories for the Day: 1492
Day 6 Meal Plan
- Breakfast: 1 serving of oatmeal with 5-6 raisins and 2 chopped walnuts
- Mid Morning Snack: 1 serving of chia cottage cheese with blueberries
- Lunch: 1 serving cream of tomato soup with a grilled cheese sandwich
- Evening Snack: Almonds ( 1 oz)
- Dinner: 1 serving of sour cream and herbed baked potatoes with 2 cups of mixed greens
Total Calories for the Day: 1497
Day 7 Meal Plan
- Breakfast: 1 serving of bran cereal (cooked in non-fat milk) with 1 cup of blueberries
- Mid Morning Snack: 1 Orange
- Lunch: 1 serving of cottage cheese slices with dill tuna and one banana
- Evening Snack: 1 cup of raspberries with 1 cup of nonfat Greek yoghurt
- Dinner: 2 servings of toaster oven tostada
Total Calories for the Day: 1495
Lifestyle Changes to Combat High Blood Pressure
- Sleeping for 7-8 hours daily
- Stay physically active for five days a week, working out 30 minutes each day. In total, 150 minutes of being physically active every week.
- Reduce the amount of junk food.
- Eat meals at stipulated meal timing, following a proper dietary routine.
- Make sure you include all the food groups in the diet.
- Follow a balanced diet and active lifestyle.
Precautions for High Blood Pressure
If you are on medications that help blood thinning, these foods should not be over-eat. As it may result in double action of the medicines and the food items, it may have harmful consequences.
If you are suffering from high blood pressure, you should avoid vitamin K rich foods. Vitamin K helps in blood clotting so that it may alleviate blood pressure. Foods rich in vitamin K are as follows:
- Broccoli
- Collard greens
- Red meat
- High-fat milk
- Hard and soft cheese
- High-fat yoghurt
- Kale
- Mustard greens
Foods to Avoid Completely in Hypertension
- Too Much Salt: You must avoid table salt altogether. Little salt during cooking is allowed. Salted nuts, biscuits, and snacks are strictly not allowed. Such foods have high amounts of salt sprinkled on top, leading to increased sodium and alleviating blood pressure.
- Caffeine: It induces adrenaline secretion in your body. Adrenaline secretion increases blood pressure by reducing the width of blood vessels. The antidiuretic hormone gets blocked by adrenaline. When this hormone is blocked, the width of the blood vessels reduces. Therefore it results in high blood pressure.
- Alcohol: its consumption binds calcium to blood vessels. When calcium binds with the blood vessels, blood cannot pass easily through the vessels. Hence, increasing blood pressure.
Summary
Hypertension is a condition where the force of the blood against artery walls is too high. Treatments are dietary, lifestyle changes and diuretics. A proper combination of these interventions can significantly improve the condition. Obesity and hypertension can be connected.
However, this is because the heart puts in extra effort to pump blood, which causes strain on the arteries. The arteries, in turn, resist blood flow and the blood pressure level increases. Hence a low 1500, calorie DASH diet is ideal for losing weight and managing hypertension. However, every individual is unique. So, it is better to assess your health and decide on a diet that is custom-made only for you.