There are several weight loss meal plans, and we will be specifically looking at the weight loss plan for high blood pressure. Enjoy these delicious, heart-healthy meals and snacks while achieving your weight-loss goals.
It is imperative to define what blood pressure is.
Blood pressure is the force of blood pushing against the walls of the arteries as the heart pumps blood.
When a health care professional measures your blood pressure, they use a blood pressure cuff around your arm that tightens and then gradually loosens. The results are given in two numbers.
Systolic blood pressure, which is the first number, measures the pressure that your heart creates when it beats and pumps blood. The second number, called diastolic blood pressure, is the pressure when your heart relaxes and fills with blood.
A blood pressure reading is given as the systolic blood pressure number over the diastolic blood pressure number. Blood pressure levels are classified based on those two numbers.
High blood pressure, or hypertension, is a major health problem that is common in older adults but is not necessary for older people alone, as some youths also experience it these days.
Your body’s network of blood vessels, known as the vascular system, changes with age. Arteries get stiffer, causing blood pressure to go up. This can be true even for people who have heart-healthy habits and feel just fine.
High blood pressure, sometimes called “the silent killer,” often doesn’t cause signs of illness that you can see or feel. Though high blood pressure affects nearly half of all adults, many may not even be aware they have it.
If high blood pressure isn’t controlled with lifestyle changes and medication, it can lead to serious health problems, including cardiovascular disease (such as heart disease and stroke). vascular dementia, eye problems, and kidney disease.
The good news is that blood pressure can be controlled for most people. So it’s a good idea to get it checked by a medical provider if you’re unsure. Fortunately, diet and lifestyle, including weight loss for people with excessive weight, can play a role in lowering blood pressure.
To start your weight-loss blood pressure plan, you will have to limit sodium while incorporating principles of the DASH diet to help keep your heart healthy.
The Dash diet, standing for dietary approaches to stop hypertension, is considered the gold standard for improving heart health and lowering blood pressure.
It’s similar to the Mediterranean diet, as it also emphasizes a high intake of fruits, vegetables, whole grains, legumes, and lean proteins while limiting processed foods, refined grains, and excess sodium.
Exercise can also significantly lower blood pressure, so aim to move your body in whatever way feels best.
Hearty foods to focus on:
1 Dark leafy green
2 Cruciferous veggies, like broccoli, Brussels sprouts, cabbage, and cauliflower
4 Beets
5 Potatoes, sweet potato, and winter squash
6 Banana
7 Avocado pears
8 Apples
9 Plums
10 Berries (raspberries, strawberries, blackberries, and blueberries)
11 Unsweetened dairy products (plain yoghurt, kefir)
Whole grains (quinoa, oats, whole wheat, brown rice, bulgur, and more)
12 Beans and lentils
13 Lean proteins
16 Avocado
17 Olive Oil
18 Nuts and seeds, including minimally processed natural nut butters
19 Fatty fish (salmon, tuna, mackerel, and sardines)
20 Watermelon
Always remember that a healthy, hearty lifestyle is good currency, so stay healthy.
(With additional materials from eaterywell.org.)
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