Diet Plan For High Bp


Diet plan for high bp – the ideal diet to reduce high blood pressure and Be afraid of the risks of hypertension are great, but do not run away, there is a good diet which will not only avoid these risks, but also be an excellent way to lose weight. Let’s get started.

What Is 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

high blood pressure diet plan

3. Prehypertension

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.

Meal 2/Breakfast

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

Coconut water

Meal 4/Lunch

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)

Meal 7/Dinner

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

DASH Diet and High Blood Pressure

One of the steps your doctor may recommend to lower your high blood pressure is to start using the DASH diet. 

DASH stands for Dietary Approaches to Stop Hypertension (high blood pressure). The diet is simple:

  • Eat more fruits, vegetables, and low-fat dairy foods
  • Cut back on foods that are high in saturated fat, cholesterol, and trans fats
  • Eat more whole-grain foods, fish, poultry, and nuts
  • Limit sodium, sweets, sugary drinks, and red meats

In research studies, people who were on the DASH diet lowered their blood pressure within 2 weeks.

Another diet — DASH-Sodium — calls for cutting back sodium to 1,500 milligrams a day (about 2/3 teaspoon). Studies of people on the DASH-Sodium plan lowered their blood pressure as well.

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 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

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

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: 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.

Do’s And Dont’s While Following Diet Plan of High Blood Pressure

Add these food items and habits in your lifestyle if you are following high blood pressure diet plan :

  1. Eat less salt
  2. Include more fruits and vegetables
  3. Include whole grain cereals
  4. Maintain a healthy weight.
  5. Include lean meat, fish and poultry.
  6. Include low fat dairy products.

Try to avoid these habits if you are following high blood pressure diet plan:

  1. Alcohol
  2. Smoking
  3. Sedentary lifestyle
  4. Sleep deprived

Food Items You Can Easily Consume In High Blood Pressure Diet Plan

  1. Banana: These portable, easy-peel fruits aren’t just sweet and low in sodium; they’re also rich in potassium which helps lower blood pressure.
  2. Spinach: This green leafy delight is low in calories, high in fiber, and packed with nutrients like potassium, folate, magnesium – key ingredients for lowering and maintaining blood pressure levels.
  3. Celery: eating as few as four celery stalks a day can reduce high blood pressure. It contains phytochemicals known as phthalides that relax the muscle tissue in the artery walls, enabling increased blood flow and, in turn, lowering blood pressure.
  4. Oatmeal: Eating a diet high in fiber & whole grains helps your body maintain a healthy blood pressure and oatmeal does just that! It helps reduce both your systolic and diastolic pressure.
  5. Avocado: The oleic acid found in avocados can reduce high blood pressure and cholesterol levels.
  6. Watermelon: It contains an amino acid called L-citrulline, which has proven to lower blood pressure.
  7. Beetroot: This crimson root veggie is rich in nitrates, which is thought to relax blood vessels and improve blood flow.
  8. Oranges: This super rich vitamin fruit – is another food you must indulge in to lower your blood pressure.

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