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.
Is The Dash Diet Good For Weight Loss
The DASH diet was designed for those who want to lower their blood pressure, but it also works exceptionally well for anyone who wants to lead a healthy lifestyle and, in turn, lose weight. The eating plan focuses on whole foods, such as fruits and veggies, fat-free or low-fat dairy, whole grains, and lean meats including fish and poultry. It eliminates processed foods like sugary drinks and packaged snacks, limits red meat and reduces sodium intake, which are all helpful for significant weight loss.
What To Eat On The Dash Diet
According to Erin Kenney, Registered Dietitian and CEO of Nutrition Rewired , the DASH diet is rich in vegetables, fruits, and whole grains. It also includes fat-free or low-fat dairy products, fish, poultry, beans, and nuts. The DASH diet limits foods that are high in saturated fat, which includes fatty meats and full-fat dairy products.
This way of eating puts an emphasis on getting plenty of dietary fiber and limiting sodium intake because too much salt is bad for you. High-fiber foods include fresh fruits, including apples, bananas, berries, and stone fruit. Its best to limit high-sugar fruits such as canned, in-syrup or dried. Vegetables like leafy greens, broccoli, carrots, and cauliflower are also high in fiber, as are whole grains like quinoa, farro, brown rice, and barley.
You can enjoy dairy on the DASH diet, but its important to reach for low-fat options, such as skim or 1% milk and low-fat yogurt. Likewise, with meat and poultry, lean, skinless chicken breast, pork tenderloin, lean ground beef, and seafood are great options. Avoid processed deli meats, which are often full of sodium.
Packaged snack foods, such as crackers, chips, and cookies, also tend to be high in sodium, sugar, and refined oils and low in fiber. Check the nutrition labels to manage your daily sodium intake.
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Dash Diet For High Blood Pressure
The National Heart, Lung, and Blood Institute sponsored two major studies on the effects of diet on high blood pressure. Using the findings of this research, the National Institutes of Health created the Dietary Approaches to Stop Hypertension, or DASH, diet plan.
The basic guidelines for the DASH diet plan for a person who needs to consume 2,000 calories per day are:
- 7 to 8 servings of grains and grain products per day
- 4 to 5 servings of vegetables per day
- 4 to 5 servings of fruits per day
- 2 to 3 servings of low-fat or fat-free dairy products per day
- 2 or fewer servings of lean meat, poultry and fish per day
- 2 to 3 servings of monounsaturated and polyunsaturated fats per day
- 3 to 5 servings of nuts, seeds and beans per week
Some things to note about the DASH diet:
- Many people are used to consuming more than one serving of food each meal. You should consult package sizes and consider weighing or measuring food until you learn to judge recommended serving sizes.
- Eating a wide range of foods is recommended. Try making your plate as colorful as possible by combining different fruits and vegetables.
- You can divide up the servings as you see fit. You dont need to consume each type of food at every meal.
- You may need more or fewer servings, depending on your calorie needs. Your primary care provider can help you adjust the diet accordingly.
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
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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.
What Is A High Blood Pressure Meal Plan
This high blood pressure meal plan is focused on reducing the amount of sodium in your diet.
Moreover, it encourages you to consume various healthy food options that are rich in nutrients like Calcium, magnesium, and potassium.
These are a few of the micronutrients that help in lowering the blood pressure in the human body.
Besides, it will help you reduce the risk of type2 diabetes, obesity, certain types of cancer, and heart diseases.
Moreover, you can reduce some good weight while putting this diet in your schedule for a long time.
On the other side, you are required to cut down the consumption of any processed, refined, or packaged food items in your diet.
These are the demons that bring along all those harsh chemicals, preservatives, and empty calories to your gut.
Now, before you jump on to this printable high blood pressure meal plan, read the guidelines and instructions mentioned below.
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Lifestyle Changes For Healthy Blood Pressure
Several healthy lifestyle habits can lower your risk for high blood pressure. The first is to not smoke because smoking is associated with many issues, including heart issues.
Another lifestyle habit for healthy blood pressure is getting at least 150 minutes of physical activity weekly. That can be done with as little as 30 minutes per day, five days per week.
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 . 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.
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How Does The Dash Diet Help
The DASH diet focuses on including healthier and nutritious food options that, along with managing hypertension, also have additional health benefits. It is declared one of the Best Heart Healthy Diets. The DASH diet significantly reduces the risk of hypertension and lowers LDL, which contributes to overall better heart health.
Since the DASH diet includes more fruits and vegetables, you will be getting a high dose of fiber and antioxidants. Fiber plays a critical role in reducing LDL and total cholesterol by binding to cholesterol molecules and preventing absorption. A high fiber diet also helps in controlling and managing weight effectively.
Obesity has a high correlation with hypertension and coronary heart disease. It is also considered a global epidemic. The DASH diet effectively reduces myostatin concentrations that induce obesity and is also connected with insulin resistance. In this way, controlling weight has helped manage hypertension.
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High sodium intake is a significant risk factor that induces hypertension. The DASH diet emphasizes eating foods prepared with little or no salt. According to a report by AHA, dietary sodium reduction and physical activity helped prevent long-term hypertension. Sodium has a crucial role in inducing hypertension, and controlling sodium intake can help prevent the problem effectively.
Fruit And Vegetable Juice
On the DASH Diet, fruit juice is considered to be a serving of fruit. One serving equals 1/2 cup of fruit juice. Because you are required to consume from three to six servings of fruit per day, consuming fruit juice will help you to reach those goals.
However, some health experts advise that consuming whole fruit is a smarter choice than consuming juice. Whole fruit provides more vitamins and minerals along with fiber to help you feel full longer, for fewer calories. For example, 1/2 cup of orange juice contains, 60 calories and 0 grams fiber, while 1 cup of raspberries contains 60 calories and 8 grams of fiber.
Also, check labels before choosing juice as your beverage. If your favorite juice contains added sugar, then it is no longer considered to be a serving of fruit, but rather a serving of sweets. Also, some vegetable juices contain added sodium. Since one of the primary goals of the DASH Diet is to reduce your sodium intake, brands with added sodium are not a smart choice.
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How To Meal Plan For The Dash Diet
- Choose lots of vegetables and fruits. Plan meals and snacks to include a serving or more of vegetables and fruits. The total meal plan calls for 4 to 5 servings of vegetables and 4 to 5 servings of fruits daily.
- Incorporate whole foods. When you grocery shop, fill your cart with mostly whole foods and less processed foods.
- Eat regular meals and snacks. This meal plan includes three meals and two snacks daily. If you prefer, you can add an additional snack between breakfast and lunch, or can remove the snack after dinner.
- Limit red meat. In the DASH diet, poultry and fish are favored over fatty red meats. Lean red meat is an acceptable alternative for fish and poultry on occasion.
- Pay attention to portion sizes. The DASH diet is based on getting enough calcium, fiber, protein and calcium throughout the day. Specific portion sizes for each of the food groups can be found here.
- Represents a lifestyle change. The DASH diet is a healthy lifestyle that can be followed life long. It is not a fad diet that you stop and start.
- Enjoy some treats. A small amount of sweet treats are built into the DASH diet, since deprivation doesnt work well for many people. This plan included chocolate and cookies, but those can be replaced with your favorite dessert instead, such as ice cream. Just watch portion sizes.
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Sodium And Your Blood Pressure
Your nutrition impacts your blood pressure. Depending on your consumption, several nutrients can increase or decrease your blood pressure. The nutrients associated with lower blood pressure include potassium, magnesium, calcium, fiber, and protein. However, sodium is the most infamous nutrient linked to increased blood pressure.
According to the American Heart Association, in general, the more sodium you consume, the higher your blood pressure. Sodium is one part of the salt compound, sodium chloride. One of the most significant sources of sodium intake in the diet is not your kitchen salt shaker but the sodium hidden in processed and packaged foods.
A recent study enrolled 20,995 participants with a history of stroke or high blood pressure to see if using a lower-sodium salt substitute would reduce their risk of stroke, heart incidents, and death. Half of the participants continued to use regular salt over several years, while half agreed to use the salt substitute .
After almost five years, the participants who consumed the lower-sodium salt had fewer strokes, heart incidents, and deaths by 12-14%, which is substantial when millions of people are at high risk from hypertension.
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Lifestyle Recommendations For High Blood Pressure
Some factors that contribute to high blood pressure, such as family history and age, are out of your control. However, poor diet, smoking, alcohol use, and a sedentary lifestyle also increase the risk for blood pressure. These factors are things that you can change to help manage hypertension.
Getting regular physical activity is beneficial for keeping blood pressure in check. The usual recommendation is to engage in 30 minutes of activity a day on at least 5 days a week. Remember to warm up before exercise and to choose activities appropriate for your fitness level.
There are also dietary changes you can make to manage blood pressure. These include:
Eating a well-balanced diet rich in fruits, vegetables, lean animal and plant proteins, healthy fats like nuts and olive oil, low-fat dairy products, and whole grains.
Limiting red meat and other sources of saturated fat, refined sugar and sweets, sugar-sweetened beverages, and alcohol.
Increasing intake of potassium-rich foods, such as bananas, tomatoes, avocados, sweet potatoes, and leafy greens.
Reducing sodium intake to 1,500 mg per day.
Cutting back on sodium can be one of the most difficult recommendations to implement. Prepared foods are often high in sodium, making it challenging for those who want the convenience of packaged foods or meal prep services to find options that arent packed with salt.
Recipe : Crunchy Oat Clusters With Peach & Yogurt
The following breakfast recipe is loaded with nutritious ingredients that elevate the traditional oats recipe. The clusters with peach and yogurt pair beautifully with oats, making this dish an ultimate breakfast dish. The recipe is as follows :
- 50g soft ready-to-eat dried apricots
- 200 g porridge oats
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What Is The Best Diet Plan For High Blood Pressure
The DASH diet focuses on eating plenty of vegetables, fruits, whole grains, seeds, and nuts. It also encourages the consumption of fish and poultry as sources of lean protein.
The diet is low in sodium and saturated fats while being rich in fiber, vitamins, and minerals that help lower blood pressure . It also provides you with enough lean protein and healthy fats for overall health.
Although your individual food preferences and calorie requirements may vary, it is important to reduce your salt and saturated fat intake, avoid smoking, limit alcohol consumption, and follow a regular exercise routine for better blood pressure control. A dietitian can help you design an eating plan that best suits your needs.
Lentils And Other Pulses
Lentils are a staple in most households due to their high nutritional value. They are mainly loved for their high protein and fiber contents. One study in rats found that a diet rich in lentils and other pulses like peas, beans, and chickpeas helped reduce cholesterol and blood pressure levels, with lentils in particular having an impact on blood pressure.
Adjusting A Diet For High Blood Pressure
Dietary changes are often necessary for people with high blood pressure. Emphasizing nutrient-rich foods and reducing sodium and unhealthy fats can help lower your blood pressure. Lets look at specific diet recommendations and resources for anyone dealing with high blood pressure.
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Life After The Meal Plan
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Your journey doesnt end after 7 days of Mediterranean recipes for high blood pressure. Its about finding recipes that can become staples in your household and creating eating habits that actually last.
We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. If you have any concerns regarding your health please contact your medical practitioner before making changes.