More than 74 million Americans have been diagnosed with high blood pressure, according to the American Heart Association. If left untreated, it can damage your heart and kidneys and even lead to death, and obesity compounds these risks. Following a diet that helps control your blood pressure and promotes weight loss can improve your health and quality of life.
Diet Guidelines
To lose weight you need to eat fewer calories than your body expends. Consult with your doctor to determine your weight-loss calorie needs. Most healthy adults can lose weight consuming 1,600-calories a day. You can lower your blood pressure by limiting your sodium intake to less than 1,500 mg a day and increasing your intake of foods rich in potassium, magnesium, calcium and fiber, such as fruits, vegetables, whole grains and low-fat dairy foods. A weight-loss meal plan to lower your blood pressure should include six servings of grain, four servings of fruit, four servings of vegetables, two to three servings of dairy, 3 to 6 oz. of lean meat and two servings of fat each day. You should also include three servings of nuts, seeds or legumes a week.
Breakfast
Including more nutrient-rich fruits and vegetables in your diet can help fill you up on fewer calories. In addition, the natural potassium found in these foods counteracts the effects of sodium, which can aid in blood pressure control. A breakfast meal on your diet should include two servings of grain, one serving of fruit, one serving of dairy and one serving of fat. For breakfast, you can have 1-oz. of whole grain ready-to-eat cereal with 1-cup of nonfat milk, a medium orange and one slice of whole wheat toast with 1 tsp. of margarine.
Lunch
Read food labels to limit and track your sodium intake. Food with less than 140 mg of sodium per serving is considered a low-sodium food item. Your lunch meal to help lower your blood pressure and reduce your weight should include two servings of grain, one serving of fruit, two servings of vegetables, one serving of dairy and 2 to 3 oz. of meat. A serving of nuts, seeds or legumes can also be eaten at lunch a few times a week. A sample lunch meal may include an entree salad consisting of 1 cup of mixed greens, 1 cup of cut vegetables such as carrots, cucumbers and tomatoes, 2 oz. of diced chicken and 1/2 cup of cooked chickpeas with 2 tbsp. of fat-free salad dressing. Serve your lunch meal with 10 whole grain crackers, a medium apple and 1 cup of nonfat yogurt.
Dinner
Include two servings of grain, one serving of fruit, two servings of vegetables, 2 to 3 oz. of meat and one serving of fat with your dinner meal. A sample dinner may consist of 3 oz. of grilled salmon served with 1 cup of cooked brown rice, 1 cup of broccoli sauteed in 1 tsp. of olive oil and garlic, and 1/2 cup of fresh fruit cup.
References
- National Heart Blood and Lung Institute: Your Guide to Lowering Your Blood Pressure with DASH
- We Can: Estimated Calorie Requirements
- FamilyDoctor.org: What it Takes to Lose Weight
- American Heart Association: Why Blood Pressure Matters
- American Heart Association: Potassium and High Blood Pressure
- American Heart Association: Sodium
