Diet plan for high blood pressure is a necessary component to manage high blood pressure. You need to have a balanced diet, rich in vegetables and other food items. You should also have proper nutrients and vitamins. Fish, peanuts, avocados, egg yolks, low fat milk products and other important dietary components are required at this stage so you can live a healthy life.
Healthy eating is not always easy, but it sure makes you feel and look a heck of a lot better! The following are health benefits of healthy eating.
Diet Plan For High Blood Pressure
The blood pressure keeps on fluctuating. It falls and rises all day. When it elevates from the normal range, we call it high blood pressure or hypertension. Thus, if the heart pumps more blood and arteries get narrower, the blood pressure would be high. To get rid of this, BP patients should follow High blood pressure diet plan.
How To Know Your Blood Pressure?
1. Low blood pressure
When your top reading or systolic pressure is less than 90 or bottom reading or diastolic blood pressure is less than 60; then it is Low Blood Pressure or Hypotension. Not getting enough fluid, blood loss, medications, and also other medical conditions can be the reason for low blood pressure.
2. Normal blood pressure
The normal blood pressure range is less than 120 on top and less than 80 on the bottom
The reading range 120-139 on the top and 80-89 on the bottom is the pre-stage of High blood pressure.
4. High Blood Pressure Or Hypertension
High blood pressure has two stages. If the top reading is 140-159 and the bottom is 90-99, you are in stage 1. Moreover, if the upper one is 160 or higher and 100 or more on the bottom, it is stage 2 of Hypertension
5. Isolated Systolic Hypertension
In older adults, sometimes the upper reading is 130 or higher, but the lower is less than 80. This problem is called Isolated Systolic Hypertension. It occurs mostly due to age-related stiffening of the major arteries.
High Blood Pressure Diet Plan
For people with High BP, it is important to follow a high blood pressure diet plan. So here we have got an overview of the best diet plan for high blood pressure patients. Some points are:
- To lower the blood pressure, restriction of sodium intake should be the utmost priority.
- Nutrients such as Potassium, Magnesium, and Calcium lower blood pressure. So the diet should be nutrient-rich.
- Moreover, consume low fats and balanced diet including fresh fruits, vegetables, and low-fat dairy foods.
- Limit your salt intake to a teaspoonful (6g) per day. Try to use tata lite salt.
- Restrict foods that are high in saturated fats, cholesterol, and also trans fats.
- Eat more whole-grain foods, fish, poultry, and also nuts.
- Say no to sweets, sugary drinks, and red meat.
- Lastly, no raw salt on fruits and salads.
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.
Healthy Meal Plans To Lower Blood Pressure
To lower blood pressure, BP patients should follow a High blood pressure diet plan. Therefore, here we are to give a brief of the Meal plan for a BP patient. High Blood Pressure patients should take small and frequent eight meals per day. There should be a gap of 2 to 3 hours per meal.
High Blood Pressure Diet Plan
Meal 1/Early Morning Meal
Coriander/Jeera Water with Soaked and Peeled Almonds.
Wheat (50%) + Wheat Bran stuffed roti with seasonal veg + curd without salt (can also add roasted jeera or dried mint leaves) or Mint Chutney.
Meal 3/Mid Morning Snack
Brown bread vegetable sandwich/wheat (50%) + wheat bran (50%) roti with seasonal veg + curd (optional)
Meal 5/Evening Drink
Kacchi lassi (80% water and 20% milk)/Peppermint Tea/Milk tea without Sugar/Hibiscus tea or any other flower tea
Meal 6/Evening Snack
Any fruit or salad (no salt, can add lemon)
Bran flakes chaat/Cooked vegetables bowl/Mix veg raita/Wheat bran flakes in milk or curd
Meal 8/Late Evening Snack
Chamomile Tea/Hot Water/Hot Lemon Water
Foods To Eat If You Have High Blood Pressure
High blood pressure can bother anyone, but making the right food choices can help you lower high blood pressure.
So, we bring for you the list of 11 foods to eat if you have high blood pressure
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.
DASH Diet and High Blood Pressure
Starting the DASH Diet
The DASH diet calls for a certain number of servings daily from various food groups. The number of servings you require may vary, depending on how many calories you need per day.
You can make gradual changes. For instance, start by limiting yourself to 2,400 milligrams of sodium per day (about 1 teaspoon). Then, once your body has adjusted to the diet, cut back to 1,500 milligrams of sodium per day (about 2/3 teaspoon). These amounts include all sodium eaten, including sodium in food products as well as in what you cook with or add at the table.
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:
- Olive oil
- Tuna and salmon fish
- Nuts like almond and pistachios
- Flaxseeds and hemp seeds
Protein sources in this diet:
- Low-fat dairy
Dash Diet Tips
- Add a serving of vegetables at lunch and at dinner.
- Add a serving of fruit to your meals or as a snack. Canned and dried fruits are easy to use, but check that they don’t have added sugar.
- Use only half your typical serving of butter, margarine, or salad dressing, and use low-fat or fat-free condiments.
- Drink low-fat or skim dairy products any time you would normally use full-fat or cream.
- Limit meat to 6 ounces a day. Make some meals vegetarian.
- Add more vegetables and dry beans to your diet.
- Instead of snacking on chips or sweets, eat unsalted pretzels or nuts, raisins, low-fat and fat-free yogurt, frozen yogurt, unsalted plain popcorn with no butter, and raw vegetables.
- Read food labels to choose products that are lower in sodium.
Staying on the DASH Diet
The DASH diet suggests getting:
Grains: 7-8 daily servings
Vegetables: 4-5 daily servings
Fruits: 4-5 daily servings
Low-fat or fat-free dairy products: 2-3 daily servings
Meat, poultry, and fish: 2 or less daily servings
Nuts, seeds, and dry beans: 4-5 servings per week
Fats and oils: 2-3 daily servings
Sweets: try to limit to less than 5 servings per week
DASH diet: Recommended servings
The DASH diet provides daily and weekly nutritional goals. The number of servings you should have depends on your daily calorie needs.
Here’s a look at the recommended servings from each food group for a 2,000-calorie-a-day DASH diet:
- Grains: 6 to 8 servings a day. One serving is one slice bread, 1 ounce dry cereal, or 1/2 cup cooked cereal, rice or pasta.
- Vegetables: 4 to 5 servings a day. One serving is 1 cup raw leafy green vegetable, 1/2 cup cut-up raw or cooked vegetables, or 1/2 cup vegetable juice.
- Fruits: 4 to 5 servings a day. One serving is one medium fruit, 1/2 cup fresh, frozen or canned fruit, or 1/2 cup fruit juice.
- Fat-free or low-fat dairy products: 2 to 3 servings a day. One serving is 1 cup milk or yogurt, or 1 1/2 ounces cheese.
- Lean meats, poultry and fish: six 1-ounce servings or fewer a day. One serving is 1 ounce cooked meat, poultry or fish, or 1 egg.
- Nuts, seeds and legumes: 4 to 5 servings a week. One serving is 1/3 cup nuts, 2 tablespoons peanut butter, 2 tablespoons seeds, or 1/2 cup cooked legumes (dried beans or peas).
- Fats and oils: 2 to 3 servings a day. One serving is 1 teaspoon soft margarine, 1 teaspoon vegetable oil, 1 tablespoon mayonnaise or 2 tablespoons salad dressing.
- Sweets and added sugars: 5 servings or fewer a week. One serving is 1 tablespoon sugar, jelly or jam, 1/2 cup sorbet, or 1 cup lemonade.
Take aim at sodium
The foods at the center of the DASH diet are naturally low in sodium. So just by following the DASH diet, you’re likely to lower your intake of sodium.
You can further reduce sodium by:
- Using sodium-free spices or flavorings instead of salt
- Not adding salt when cooking rice, pasta or hot cereal
- Choosing plain fresh, frozen or canned vegetables
- Choosing fresh or frozen skinless poultry, fish, and lean cuts of meat
- Reading food labels and choosing low-sodium or no-salt-added options
As you cut back on processed, high-sodium foods, you may notice that food tastes different. It may take time for your palate to adjust. But once it does, you may find you prefer the DASH way of eating.
How Much Is a Serving?
When you’re trying to follow a healthy eating plan, it helps to know how much of a certain kind of food is considered a “serving.” One serving is:
- 1/2 cup cooked rice or pasta
- 1 slice bread
- 1 cup raw vegetables or fruit
- 1/2 cup cooked veggies or fruit
- 8 ounces of milk
- 1 teaspoon of olive oil (or any other oil)
- 3 ounces cooked meat
- 3 ounces tofu
Health Benefits Of Healthy Eating
1. Helps Lose Weight
Obesity and excess body weight are global health issues. Thankfully, healthy eating can help reduce this problem. Consuming more green vegetables, whole fruits, healthy fats (olive oil, fish oil, nuts, and seeds), lean protein (skinless chicken breast, fish, eggs, mushrooms, tofu, and lentils), and whole grains helps lower calorie intake, increase satiety, and lower BMI
Healthy eating also helps balance the hunger hormones, improves insulin sensitivity, and maintains normal thyroid function, which aids weight loss and helps you live a healthy life.
2. Helps Manage Diabetes
Type-2 diabetes affects millions of people worldwide, irrespective of age Unhealthy eating habits, obesity, insulin resistance, and genetic factors may lead to diabetes type 2
Changing your eating habits and lifestyle can certainly help reduce the risk or type-2 diabetes and related complications. Avoid consuming sugary and junk foods. Eat healthy greens, beans, low-glycemic index foods, dark chocolate, and healthy snacks to keep your cravings and hunger pangs at bay .
3. Improves Heart Health
Excessive consumption of unhealthy foods, alcohol, and smoking leads to an unhealthy heart. The cholesterol and triglyceride levels rise and cause heart blockage, ultimately weakening the heart muscles. Eating healthily by including fresh green vegetables, fruits, fruit juices, and plant sources of protein in your diet, limiting the intake of meat, and avoiding junk food, animal fat, and sugary foods helps reduce cholesterol and improve heart health
4. Decreases Cancer Risk
Cancer is the second leading cause of death worldwide . An unhealthy lifestyle and genetic factors can cause the cells in your body to divide exponentially, leading to abnormal cell functions
Researchers have found that consuming organic and unprocessed foods is the best way to keep cancer at bay. There are certain foods that have nutrients that may inhibit cancer progression. These include berries, watermelon, broccoli, cabbage, tomato, garlic, turmeric, ginger, and leafy greens .
5. Increases Immunity
A healthy immune system helps keep infectious diseases, autoimmune diseases, and the common flu at bay. It aids faster recovery and healing. Consume foods that are loaded with antioxidants, vitamins, and minerals.
Eating healthy foods like blueberries, strawberries, oranges, grapefruit, leafy greens, carrot, tomato, cheese, milk, fatty fish, herbs, and spices help improve your immunity