high BP diet plan


High BP diet chart

Lifestyle plays a very important role in treating your high BP. If you with success management your BP with a healthy way, you would possibly avoid, delay or cut back the requirement for medication.

High BP may be a common condition during which the semipermanent force of the blood against your artery walls is high enough that it should eventually cause health issues, such as heart disease. The medical term for top BP is hypertension. High BP is dangerous as a result of it makes the center work too exhausting and contributes to arteriosclerosis (hardening of the arteries). It increases the risk of heart disease and stroke, which is the first- and third-leading causes of death among Americans. High BP can also lead to alternative conditions, like symptom heart disease, kidney disease, and blindness. So if you have got high BP, you would like to require action.


  • A BP level of 140/90 mmHg or higher is taken into account high.
  • Concerning two-­thirds of individuals over age sixty have high BP.
  • If your BP is between 120/80 mmHg and 139/89 mmHg, then you’ve got prehypertension.
  • This suggests that you just don’t have high BP currently however are possible to develop it within the future unless you adopt the healthy life-style changes,
  • Folks that don’t have high BP at age fifty-five face a ninety % probability of developing it throughout their lifetimes.
  • Thus high BP could be a condition that almost all individuals can have at some purpose in their lives, each numbers in a very BP check are necessary,
  • Except for folks that are age fifty or older, systolic pressure provides the foremost correct diagnosing of high BP,
  • It’s the highest variety during a BP reading, it’s high if it’s 140 mmHg or higher than.
high BP diet plan

High BP diet Symptoms

Most people with high BP don’t have any signs or symptoms, although BP readings reach hazardously high levels.

A few individuals with high BP could have headaches, shortness of breath or nosebleeds, however these signs and symptoms aren’t specific and frequently don’t occur till high BP has reached a severe or critical stage.


high BP diet plan

Dietary Approaches to Stop Hypertension (DASH) diet

DASH is associate consumption set up wealthy in fruits, vegetables, whole grains, fish, poultry, nuts, legumes, and low-fat farm. These foods ar high in key nutrients like atomic number 19, magnesium, calcium, fiber, and supermolecule. you’ll cut back your BP by consumption foods that are low in saturated fat, total fat, and cholesterin, and high in fruits, vegetables, and low-fat farm foods. intake foods lower in salt and sodium can also scale back BP. to induce wont to the DASH consumption set up, step by step increase your servings of fruits, vegetables, and grains.

1. Healthy eating

• Keep a food diary. Writing down what you eat, even for simply every week, will shed shocking lightweight on your true consumption habits. Monitor what you eat, how much, once and why.

• Take into account boosting potassium. potassium will reduce the consequences of sodium on BP. the most effective supply of potassium is food, like fruits and vegetables, instead of supplements. 3500mg to 5000mg potassium level is best for you.

• Be a wise shopper. browse food labels after you search and continue your healthy-­eating arrange once you’re eating out, too.


2. Reduce sodium

A small reduction within the sodium in your diet will cut back BP by two to eight mm hg. The impact of sodium intake on BP varies among groups of individuals. In general, limit sodium to but two,300 mg every day or less. However, a lower sodium|metallic element|metal} intake— 1,500mg-­1800mg every day or less — is suitable for individuals with bigger salt sensitivity, including:

• Anyone age fifty one or older

• Anyone diagnosed with high BP, polygenic disease or chronic kidney disease

To decrease sodium in your diet, think about these tips:

• browse food labels. If attainable, select low‐sodium alternatives to the foods and beverages you usually purchase.

• Eat fewer processed foods. solely alittle quantity of sodium happens naturally in foods. Most sodium is adscititious throughout process.

• Don’t add salt. simply one level teaspoon of salt has two,300 mg of sodium. Use herbs or spices to feature flavor to your food (check the
list at the bottom)

• Ease into it. If you don’t feel you’ll be able to drastically cut back the sodium in your diet suddenly, decrease step by step. Your surface can alter over time.


3. Easy on alcohol you drink

The protecting impact is to boost your BP and can also damage the liver, brain, and heart if you drink an excessive amount of alcohol. Drinking quite moderate amounts of alcohol will truly raise BP by many points. It also can cut back the effectiveness of BP medications.

Alcohol may be each sensible and unhealthy for your health. In little amounts, it will probably lower your BP by two to four mm hg.

Generally quite one drink daily for girls and for men older than age sixty, or quite 2 daily for men age sixty and younger.

One drink equals

  • 12 ounces of beer (regular or light-weight,150 calories),
  • 5 ounces of wine (100 calories) or
  • 1.5 ounces of 80­‐proof liquor (100 calories).


4. Quit smoking

People who quit smoking, in spite of age, have substantial will increase in lifespan. roll of tobacco you smoke will increase your BP for several minutes when you end. Quitting smoking helps your BP come to traditional.

5. Cut back on caffeine

Caffeine will raise BP by the maximum amount as ten mm hg in those who seldom consume it, however, there’s very little to no sturdy impact on BP in habitual coffee drinkers. though the results of chronic caffein intake on BP are not clear, the chance of a small increase in BP exists.


If caffein raises your BP, check your pressure among half-hour of drinking a caffeinated liquid. If your BP will increase by five to ten mm hg, you’ll be sensitive to the BP raising effects of caffein. discuss with your doctor regarding the consequences of caffein on your BP.

6. Reduce your stress

Take your time to consider what causes you to feel stressed, like work, family, finances or health problem. Once you recognize what is inflicting your stress, think about however you’ll be able to eliminate or cut back stress.


• modification your expectations. provide yourself time to induce things done. Learn to mention no and to measure among manageable limits. Try to
learn to simply accept stuff you cannot modification.
• consider issues underneath your management and create an inspiration to resolve them. you’ll discuss with your boss regarding difficulties at work or to relations regarding issues at home.
• understand your stress triggers. Avoid no matter triggers you’ll be able to. as an example, give less time with those that trouble you or avoid driving in rush-­hour traffic.
• build time to relax and to try activities you relish. Take fifteen to twenty minutes daily to take a seat quietly and breathe deeply. attempt to designedly relish what you are doing instead of hurrying through your “relaxing activities” at a stressful pace.
• follow feeling. Expressing feeling to others will facilitate cut back stressful thoughts.


7. Monitor your blood pressure at home and see your doctor regularly

Blood pressure monitors are obtainable wide and while not a prescription. discuss with your doctor concerning home observance before you start. Regular visits along with your doctor also are key to dominant your BP. If your BP is in restraint, you may have to be compelled to visit your doctor solely each six to twelve months, looking on different conditions you may have. If your BP is not well-controlled, your doctor can probably need to check you additional often.

8. Exercise regularly

The moderate level of physical activities for lowering blood pressure


  • Washing and waxing a car for 45-60 minutes
  • Floors or Washing windows for 45-60 minutes
  • Gardening for 30-45 minute
  • Pushing a stroller 1.5 miles in 30 minutes 
  • Stair walking for 15 minutes
  • Wheeling self in wheelchair for 30-40 minutes
  • Raking leaves for 30 minutes
  • Shoveling snow for 15 minutes


  • Playing volleyball for 45-60 minutes
  • Shooting baskets for 30 minutes 

  • Swimming laps for 20 minutes
  • Playing basketball for 145-20 minutes
  • Running 1.5 miles in 15 minutes (1 mile in 10 minutes)
  • Jumping rope for 15 minutes
  • Bicycling 5 miles in 30 minutes
  • Playing touch football for 45 minutes
  • Walking 2 miles in 30 minutes (4 mile in 15 minutes)
  • Dancing fast (social) for 30 minutes
  • Performing water aerobics for 30 minutes

TIPS:- You can even divide the 30 minutes into shorter periods of at least 10 minutes each.



  • FDA RECOMMENDATION (Sodium = 2400mg) AND (Potassium = 4800mg)
  • GENIUSHEALTHS RECOMMENDATION (Sodium = 2000mg) AND (Potassium = 4000mg)


  1. Garlic on empty stomach (½ Clove)


  1. Oats or Muesli cereals (30g)
  2. Milk (non-fat) (200ml)

[SODIUM= 280mg] [POTASSIUM = 500mg]


  1. Almonds or Cashews (28g)
  2. Apple (1 piece)
  3. Indian Tea [5g Stevia] (1cup)

[SODIUM= 4mg] [POTASSIUM = 550mg]


  1. Cooked Quinoa (1cup)
  2. Yellow Bell Pepper (½)
  3. Carrots (2 chopped)
  4. Green Peas (¼ cup)
  5. Cranberries (1sp)
  6. Chopped Herb (Basil or Cilantro)
  7. Lemon (½)
  8. Olive Oil (1sp)
  9. Ketchup (1sp)
  10. Sprinkle Garlic Powder
  11. Pinch of Salt if needed

[SODIUM= 450mg] [POTASSIUM = 1200mg]

NOTE:- Use Pinch of salt, do not use spoon to add salt.


  1. Milk (1 cup)
  2. Banana

[SODIUM= 440mg] [POTASSIUM = 450mg]


  1. Black Lentil (1/8 cup)
  2. Green Lentil (1/8 cup)
  3. Yellow Lentil (1/8 cup)
  4. Brown Lentil (1/8 cup)
  5. Red Bell pepper (4sp)
  6. Onion (2sp)
  7. Tomato (2sp)
  8. Garlic powder or Garlic (1 clove)
  9. Green Chili (1sp)
  10. Salt/Pepper (1 pinch)
  11. Chopped Herb (Basil or Cilantro)
  12. Olive Oil (1/2sp)
  13. Cooked Brown Rice (1/3 cup)

[SODIUM= 274mg] [POTASSIUM = 1012mg]


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