7-Day Hypertension Meal Plan: 1,500 Calories
August 11, 2023
August 11, 2023
Hypertension, also known as high blood pressure, is a medical condition characterised by consistent high blood pressure levels. Blood pressure is the force exerted by the blood against the walls of the arteries as the heart pumps it throughout the body.
Blood pressure is measured using two numbers: systolic pressure and diastolic pressure. The systolic pressure represents the force exerted on the artery walls when the heart contracts, while the diastolic pressure represents the force when the heart is at rest between beats. Blood pressure is measured in millimetres of mercury (mmHg) and is expressed as systolic over diastolic pressure (e.g., 120/80 mmHg).
The causes of this increase in blood pressure can be
High blood pressure is called the “silent killer” as it usually has no warning signs or symptoms, and many people do not know they have it. However, below are some of the signs that can indicate high blood pressure.
A diet specifically curated for people with hypertension is called a DASH diet:
This diet has been researched over the years and has proven effective against hypertension. According to the DASH diet, one should consume –
Healthy food sources that you can consume in the DASH diet are:
Healthy fat sources in this diet include:
Protein sources in this diet:
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 so it is essential to check the serving size of the product and then limit to the serving size. Once you know the number of calories, eat accordingly. The HealthifyMe app can help you with calorie tracking, and you can monitor calorie consumption accurately.
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.
Furthermore, berries have anthocyanin, which is a flavonoid. According to research, this flavonoid has vasodilatory properties. This property helps widen blood vessels and relax smooth muscles, which reduces blood pressure.
This fruit is readily available in every household. Also, it is pocket friendly and nutritious and has high potassium levels. According to research, potassium helps in improving heart health by reducing blood pressure. It helps flush out sodium from your body through the kidneys, lowering blood pressure.
An observational analysis by the Harvard School of Public Study agrees to the link between blood pressure and cacao. It talks about the medicinal profile (flavonoids) present in dark chocolate (50-70% cocoa content) that is effective in lowering blood pressure.
Flavonoids also help in stimulating endothelium (the thin membrane inside the heart and blood vessels responsible for managing vascular contraction and relaxation) to produce Nitric Oxide. The release of Nitric Oxide expands blood vessels, increases blood flow and thus reduces blood pressure.
However, it is important to control the serving size of the chocolate as well as check the labels as many chocolates have added sugars which can damage the heart.
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 have high amounts of special soluble fibre present called beta-glucan. According to research, beta-glucan 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. This in turn reduces blood pressure.
Berries are rich in antioxidants and flavonoids which widen blood vessels and reduce blood pressure. They also have anti-inflammatory properties that promote smoother blood flow. Bananas, with their high potassium levels, help lower blood pressure by flushing out sodium. Dark chocolate’s flavonoids stimulate nitric oxide production, expanding blood vessels. Beetroot, rich in nitrates, converts to nitric oxide, relaxing the heart’s smooth muscles. Oats contain beta-glucan, which reduces cholesterol and plaque formation, improving blood flow and lowering blood pressure. These foods offer natural ways to support cardiovascular health.
Total Calories for the Day: 1482
Total Calories for the Day: 1479
Total Calories for the Day: 1477
Total Calories for the Day: 1492
Total Calories for the Day: 1497
Total Calories for the Day: 1495
If you are on medications that help blood thinning, be mindful of your consumption of these foods. As it may result in double action of the medicines and the food items, causing further complications.
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:
It is crucial to to limit the consumption of red meats and processed foods in hypertension. Processed meats, such as sausages, bacon, hot dogs, and deli meats, are often high in sodium. Consuming too much sodium can lead to fluid retention and increased blood pressure.
Red meats and processed meats are also typically high in saturated fats. A diet high in saturated fats can contribute to the development of hypertension by increasing cholesterol levels and promoting inflammation in the body. Replace these with lean protein sources like poultry, fish and plant protein sources such as dals and pulses. These options are generally lower in saturated fats and sodium while providing essential nutrients and beneficial compounds for heart health.
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.
Hypertension usually occurs 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.
Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here
A. This Depends on one’s daily calorie budget and goal. The idea is to create a calorie deficit through food and exercise and aim to lose 1-2 kgs a month which is a safe and sustainable goal.Besides this, physical activity, stress management and good quality sleep are essential for losing weight.
A. It is healthy to eat a 1500-calorie diet provided you have a low-moderate active lifestyle, implying if you work in a cubicle or work from home. It means you are predominantly sitting and working on your laptop or pc throughout the day, with a short duration of an evening walk: a 1500-calorie meal plan might be proper. But if you have to travel a lot daily and your work requires physical exertion, this might not be an appropriate caloric range diet. It’s best to consult a nutritionist or a dietitian to get personalised diet plan based on your caloric requirements.
A. A minimum of 1200 calories is needed by the body to function. Because the body needs calories for its regular functioning like breathing, digestion, absorption, the beating of the heart etc. 1200 calories is a very low-calorie diet, and you must follow it under the strict and physical supervision of a qualified dietitian or a nutritionist.
A. Yes, eating too little can cause weight gain. Eating too little will cause nutrient deficiency, low metabolism, weakness and lack of stamina. If eating too less than the requirements over a prolonged period of time, it can lead to menstrual irregularities, mental fog, and bone and muscle loss. So if you want to lose weight, be patient, follow a proper diet plan, and give your body some time to shed the extra weight.
A. 1500 calories while you are lactating or breastfeeding is not advised at all. Lactating is a state of increased calories and nutrients. Reducing calories may lead to physiological harm to you and your baby. You can lose pregnancy weight after the lactation period is over.