High blood pressure can often be prevented or reduced by eating healthily, maintaining a healthy weight, taking regular exercise, drinking alcohol in moderation and not smoking. Cut down on the amount of salt in your food and eat plenty of fruit and vegetables. The Eatwell Guide highlights the different types of food that make up our diet, and shows the proportions we should eat them in to have a well-balanced and healthy diet. Salt raises your blood pressure. The more salt you eat, the higher your blood pressure. Aim to eat less than 6g (0.2oz) of salt a day, which is about a teaspoonful. Find out how to cut down on salt Eating a low-fat diet that includes lots of fibre, such as wholegrain rice, bread and pasta, and plenty of fruit and vegetables also helps lower blood pressure. Aim to eat 5 portions of fruit and vegetables every day. Find out how to get your 5 A Day Regularly drinking too much alcohol can raise your blood pressure over time. Staying within the recommended levels is the best way to reduce your risk of developing high blood pressure: Find out how many units are in your favourite drink and get tips on cutting down. Alcohol is also high in calories, which will make you gain weight and can further increase your blood pressure. Being overweight forces your heart to work harder to pump blood around your body, which can raise your blood pressure. Find out if you need to lose weight
with the BMI healthy weight calculator If you do need to lose some weight, it's worth remembering that just losing a few pounds will make a big difference to your blood pressure and overall health. Get advice on losing weight safely Being active and taking regular
exercise lowers blood pressure by keeping your heart and blood vessels in good condition. Regular exercise can also help you lose weight, which will also help lower your blood pressure. Adults should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week. Physical activity can include anything from sport to walking and gardening. Cut down on caffeineDrinking more than 4 cups of coffee a day may increase your blood pressure. If you're a big fan of coffee, tea or other caffeine-rich drinks, such as cola and some energy drinks, consider cutting down. It's fine to drink tea and coffee as part of a balanced diet, but it's important that these drinks are not your main or only source of fluid. Stop smokingSmoking does not directly cause high blood pressure, but it puts you at much higher risk of a heart attack and stroke. Smoking, like high blood pressure, will cause your arteries to narrow. If you smoke and have high blood pressure, your arteries will narrow much more quickly, and your risk of heart or lung disease in the future is dramatically increased. Get help to stop smoking Page last reviewed: 23 October 2019 Whom Is the DASH Diet Good for Exactly, and What Variations Are There?The DASH diet was developed specifically to help people lower high blood pressure and is promoted by the National Heart, Lung, and Blood Institute (NHLBI), which is part of the National Institutes of Health. Blood pressure readings higher than 130 millimeters of mercury (mmHg) for systolic blood pressure (the top number) and higher than 80 mmHg for diastolic (the bottom number) are considered high. The food options available on the DASH diet closely mirror the eating plan recommended in the U.S. Department of Agriculture’s MyPlate, with a focus on whole foods, such as fruit and veggies; fat-free or low-fat dairy; whole grains; and lean meats, fish, and poultry. Meanwhile, the plan requires cutting back on, or preferably eliminating, processed foods, like sugary drinks and packaged snacks, and limiting red meat, which has been linked to increased risk of coronary heart disease. The DASH diet specifically meets the sodium requirements that can give people an edge over hypertension. This means it’s a great diet for people who have high blood pressure or are looking to reduce their risk of heart disease, as well as those individuals who may be at risk of type 2 diabetes or are currently managing the condition. DASH Diet TypesDepending on your health needs, you can choose from two forms of the DASH diet. The standard DASH diet This plan limits sodium consumption to 2,300 milligrams (mg) per day. The lower-sodium DASH diet This version calls for limiting sodium consumption to 1,500 mg per day. The daily DASH eating plan also involves, on average:
Here are some of the other estimated daily nutritional goals of the DASH diet plan.
Depending on your weight loss or weight maintenance needs, you can choose a DASH diet plan that provides 1,200, 1,400, 1,600, 1,800, 2,000, 2,600, or 3,100 calories per day. You can track your nutrient and calorie intake with the help of various apps, such as the Lose It! Calorie Counter, which is free to download on the App Store and Google Play. A 7-Day Sample DASH Diet Menu You Can FollowThe DASH diet calls for lots of fresh veggies and fruits, but requires only a moderate amount of whole grains, as well as lean sources of protein and healthy fats, such as those from fish and nuts, respectively. This distinguishes the DASH diet from other popular plans, such as the Atkins diet and the ketogenic diet, or the high-fat, low-carb diet. Here’s a typical week of meals on the DASH diet. Day 1Breakfast
Lunch
Snack
Dinner
Day 2Breakfast
Lunch
Snack
Dinner
Day 3Breakfast
Lunch
Snack
Dinner
Day 4Breakfast
Lunch
Snack
Dinner
Day 5Breakfast
Lunch
Snack
Dinner
Day 6Breakfast
Lunch
Snack
Dinner
Day 7Breakfast
Lunch
Snack
Dinner
What weight loss diet is best for high blood pressure patients?The DASH diet is a healthy-eating plan designed to help treat or prevent high blood pressure (hypertension). The DASH diet includes foods that are rich in potassium, calcium and magnesium. These nutrients help control blood pressure. The diet limits foods that are high in sodium, saturated fat and added sugars.
What can I eat to lose weight and lower my blood pressure?Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and low in saturated fat and cholesterol can lower high blood pressure by up to 11 mm Hg .
How can I lose weight with high blood pressure?Tips to lose weight while you battle with high blood pressure. Consume foods rich in fiber. Fiber-rich foods are low in calories but with adequate vitamins and minerals. ... . Limit your portions. ... . Eat whole grains rather than processed starches. ... . Keep a food diary. ... . Engage in physical activities. ... . Find a support system.. What is the best dinner for high blood pressure?Popular in Healthy High-Blood Pressure Recipes. Spicy Salmon Sushi Roll-Ups. ... . Quick King Ranch Chicken Casserole. ... . Cheesy Black Bean & Quinoa Skillet Casserole. ... . Maple-Roasted Chicken Thighs with Sweet Potato Wedges & Brussels Sprouts. ... . quinoa deli salad. ... . Garlic-Rosemary Roasted Potatoes. ... . 20-Minute Creamy Italian Chicken Skillet.. |
Diet for high blood pressure and weight loss
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