7-Day Hypertension Meal Plan: 1,500 Calories
Parul Dube
August 11, 2023
General
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).
Causes of Hypertension
The causes of this increase in blood pressure can be
- Overweight or obesity
- Excess sodium in the body
- Lack of physical activity
- Smoking
- Stress
- Heredity
- Poor lifestyle
- Overeating junk foods
Symptoms of Hypertension
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.
- 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 breathing easily
- Blood in urine
- Extreme nervousness
- Perspiration or sweating
- Facing vertigo or dizziness
- Facing trouble in sleeping
- Spots of blood in the eye
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 has proven effective against hypertension. According to the DASH diet, one should consume –
- 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 such as berries, melons, apples etc
Healthy fat sources in this diet include:
- Avocados
- Olive oil
- Tuna and salmon fish
- Nuts like almonds 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 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.
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.
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.
Banana
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.
Dark Chocolate
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.
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
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.
Summary
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.
7- day Hypertension-friendly 1500 Calories Meal Plan
Day 1 Meal Plan
- Breakfast: 1 bowl overnight chia oats, 1 medium-sized banana, 10 almonds
- Mid Morning Snack: 1 cup of lemon green tea with 1 katori apple and cucumber salad
- Lunch: 2 roti with 1 bowl moong Dal and mixed vegetables each along with carrot salad. 1 glass of buttermilk.
- Evening Snack: 1 katori boiled black chickpeas garnished with 1 tbsp pumpkin seeds Dinner: Palak dalia khichdi 1 bowl along with mushroom and broccoli stir fry 1 katori and 1 katori cow milk’s curd.
Total Calories for the Day: 1482
Day 2 Meal Plan
- Breakfast: 1 serving of spinach avocado smoothie with one orange
- Mid Morning Snack: 1 cup of blueberries with ½ cup of nonfat Greek yoghurt
- Lunch: 2 Multigrain roti with 1 katori chicken in tomato curry and 1 katori green salad
- Evening Snack: 1 cup of cantaloupe
- Dinner: 1 katori whole wheat pasta with vegetables in spinach sauce
Total Calories for the Day: 1479
Day 3 Meal Plan
- Breakfast:2 Vegetable idli with 1 katori sambar
- Mid Morning Snack: 1 cup of cantaloupe
- Lunch: 2 Rotis with 1 katori chole curry and 1 katori green salad
- Evening Snack: 1 banana with 1 tbsp of peanut butter
- Dinner: 1 bowl clear vegetable soup 1 bowl with 1 katori mushroom broccoli stir Fry and grilled tofu 100 g
Total Calories for the Day: 1477
Day 4 Meal Plan
- Breakfast: 2 slices of wheat bread with 1 egg vegetable omelette
- Mid Morning Snack: 1 katori Papaya with 10 almonds
- Lunch: 2 multigrain roti 2 with 1 katori tur dal, mixed vegetable raita and 1 katori cabbage sabzi
- Evening Snack: 1 glass of plain buttermilk with 2 tbsp roasted chana
- Dinner: 1 bowl of tomato carrot soup and 1 bowl of stir-fried brown rice and vegetables
Day 5 Meal Plan
- Breakfast: 1 katori oats vegetable upma with q katori low fat curd
- Mid Morning Snack: 1 small apple with skin and 5 walnuts
- Lunch: 2 multigrain rotis and 1 katori paneer bhurji with vegetables with 1 bowl tomato onion cucumber salad
- Evening Snack: 1 cup of ginger tulsi lemon tea and 1 katori boiled black chana
- Dinner: 1 bowl broccoli mushroom soup with 1 serving of grilled fish with bell peppers and carrots
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 katori low fat Curd and 1 katori mixed fruits
- Lunch: 2 multigrain rotis with 1 katori palak paneer 1 and 1 katori cucumber raita
- Evening Snack: 1 cup lemon green tea and mixed nuts 20 gms
- Dinner: 1 bowl spinach soup and 1 bowl whole wheat pasta with vegetables and chicken
Total Calories for the Day: 1497
Day 7 Meal Plan
- Breakfast: 2 moong dal cheela with 1 tbsp peanut garlic chutney and 1 katori low fat curd
- Mid Morning Snack: 1 orange with 2 tbsp sunflower and pumpkin seeds
- Lunch: 1 cup cooked brown rice 1 cup with 1 katori soya palak curry and 1 katori green salad
- Evening Snack: 1 bowl sprouts chaat 1 bowl and 1 glass tender coconut water
- Dinner: 1 cup mushroom soup with 1 katori dalia moong dal vegetable khichdi and 1 katori low-fat curd
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, 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:
- Broccoli
- Collard greens
- Red meat
- High-fat milk
- Hard and soft cheese
- High-fat yoghurt
- Kale
- Mustard greens
Foods to Avoid For Hypertension
- Too Much Salt: Limit your table salt consumption. 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.
HealthifyMe Suggestion
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.
Conclusion
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
Frequently Asked Questions (FAQs)
Q. How much weight can you lose, eating 1500 calories a day?
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.
Q. Is it healthy to eat 1500 calories a day?
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.
Q. What are the minimum calories needed to survive?
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.
Q. Can eating too little cause weight gain?
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.
Q. Can I eat 1500 calories while breastfeeding
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.
Research Links
- Habitual intake of flavonoid subclasses and incident hypertension in adults: https://academic.oup.com/ajcn/article/93/2/338/4597656
- New markers of inflammation and endothelial cell activation: Part I: https://www.ncbi.nlm.nih.gov/pubmed/14568885
- Sodium, Potassium and Health: https://www.cdc.gov/salt/potassium.htm#:~:text=Increasing%20potassium%20intake%20can%20help,can%20raise%20your%20blood%20pressure.
- Effect of beetroot juice on lowering blood pressure in free-living, disease-free adults: a randomized, placebo-controlled trial: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3545899/
- The Cholesterol-Lowering Effect of Oats and Oat Beta Glucan: Modes of Action and Potential Role of Bile Acids and the Microbiome: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6892284/
