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7-Day Best Diet Plan for High Blood Pressure Patients
High blood pressure, medically referred to as hypertension, is the force of blood exerted against the walls of blood vessels. A persistent increase in pressure against the arterial walls has various harmful effects on the body, which is why it is often called the “silent killer.” It usually goes unnoticed for years, resulting in cardiovascular issues.
What Causes High Blood Pressure?
There is no specific cause of hypertension; instead, multiple factors combined to develop this medical condition. These are mentioned below.
- Obesity
- Smoking
- Lack of physical activity
- Stress
- Pregnancy
- Scleroderma (skin puffiness or thickness)
- A high salt content in the diet
- Genetics
- Older age
- Alcohol consumption
- Chronic kidney disease
- Thyroid disorders
- Adrenal gland disorders
- Apnea (Lack of sleep)
- Glomerulonephritis
- Diabetes
- Cushing syndrome
- Acromegaly
- Lupus ( auto-immune disease)
- Medicines
- Steroids
- Non-steroidal anti-inflammatory drugs
- Contraceptives
- Flu, cough, or cold pharmaceutical drugs
- Selective serotonin-noradrenaline reuptake inhibitor antidepressant
- Recreational medicines like cocaine
- Few herbal remedies
High Blood Pressure Symptoms
Symptoms associated with hypertension are:
- Sweating
- Dizziness
- Severe headache
- Nosebleed
- Chest pain
- Nervous signs like confusion
- Fatigued
- Facial flushing
- Subconjunctival haemorrhage (blood spot in the eye)
- Vision issues
- Hematuria (blood in urine)
- Arrhythmia (irregular heartbeat)
- Dyspnea (shortness of breathing)
- Apnea (lack of sleep)
Diagnosis:
Blood pressure is usually diagnosed based on a physical exam. You should visit the doctor whenever you feel any of the above mentioned symptoms. He will inquire about your medical history, family record, physical activity level, etc. However, it can be diagnosed by following tools:
- B.P Apparatus (sphygmomanometer)
- Lab tests
- Ambulatory monitoring
- Electrocardiogram (ECG)
- Echocardiogram
High Blood Pressure Treatment
Four classes of medications could control hypertension as the first line of treatment. The following medicines can reduce arterial pressure.
- Angiotensin-converting enzyme (ACE) inhibitors
- Angiotensin II receptor blockers (ARBs)
- Calcium channel blockers
- Diuretics
- Alpha-blockers
- Alpha beta-blockers
- Beta-blockers
- Aldosterone antagonists
- Renin-inhibitors
- Vasodilators:
- Central-acting agent
Blood pressure-lowering medicines have specific side effects and should be used without a prescription. Pregnancy is a sensitive phase, and few medicines are prohibited during this period. So, do consult your gynaecologist before any drug intake.
How to Control High Blood Pressure: GHC Management Plan
Dr. Waseem, along with his team of dietitians, fitness trainers, medical specialists, and physiotherapists at Ginnastic Health Centre, created a certified diet plan for reversing Sarcopenia. Dr.Waseem is well-known for raising awareness of dietary and lifestyle management for treating diseases. His primary focus is treatment through diet. He suggests that his patients adopt the following measures for muscular strength and regain, even if it is age-related.
Key Management Strategies for Hypertension Patients
Weight Reduction
- Aim to reduce body weight to lower blood pressure.
Inflammation Monitoring
- Conduct a C-reactive protein (CRP) test to monitor inflammation levels. C-reactive protein is produced by the liver in response to inflammatory reactions.
- Limit the intake of whole wheat, white rice, canola oil, sugar, and certain fruits, as these can contribute to inflammation in the body.
Diet for high blood pressure patients
- Implement a therapeutic ketogenic diet plan, which has been shown to lower blood pressure significantly.
- Dr. Waseem recommends a keto diet tailored to each patient’s medical profile. A high-fat diet can help reduce hyperinsulinemia, a significant contributor to hypertension.
Lifestyle Management
- Encourage regular exercise, walking, and maintaining a physically active lifestyle to help reduce blood pressure.
Potassium Intake
- Increase the consumption of potassium-rich foods, particularly fresh green leafy vegetables, to enhance potassium levels in the diet.
Salt Substitution
- Replace regular white salt with pink salt to improve dietary quality.
Stress Management
- Schedule sessions with a psychologist to address stress management.
Insulin Testing
- Perform a fasting insulin test to assess hyperinsulinemia. Elevated insulin production can increase anti-diuretic hormone levels, leading to vasoconstriction in blood vessels.
- Monitor glucose levels to manage high blood pressure effectively.
7-Day Best Diet Plan: By Dietitians
Here is a treat for all. We have shared our sample one-week diet plan for controlling hypertension and many other metabolic disorders :
Day |
Meal |
Description |
Calories |
|---|---|---|---|
Day 1 | Breakfast | 1 serving Old-Fashioned Oatmeal, 1/4 cup raspberries, 3 Tbsp. chopped walnuts |
309 |
A.M. Snack | One large pear | 131 | |
Lunch | 1 serving White Bean & Veggie Salad, one medium apple | 455 | |
P.M. Snack | 1 medium orange |
62 | |
Dinner | 1 serving Garlic Butter-Roasted Salmon with Potatoes & Asparagus | 522 | |
Daily Total | 1,479 calories | ||
To 2,000 Calories | Increase walnuts; add almonds to snacks. | ||
Day 2 | Breakfast | 1 serving Old-Fashioned Oatmeal, 1/4 cup raspberries, 3 Tbsp. chopped walnuts | 309 |
A.M. Snack | 1 cup nonfat plain Greek yogurt, 1/4 cup blackberries | 148 | |
Lunch | 1 serving Vegan Superfood Grain Bowls | 381 | |
P.M. Snack | Ten dry-roasted unsalted almonds, 2 cups cantaloupe, cubed | 186 | |
Dinner | 1 serving Chicken Hummus Bowls | 485 | |
Daily Total |
1,509 calories | ||
To 2,000 Calories | Increase oatmeal, and add toast with almond butter. | ||
Day 3 | Breakfast | One cup nonfat plain Greek yogurt, 1/3 cup blueberries, 3 Tbsp. slivered almonds | 278 |
A.M. Snack | 1 1/3 cup cantaloupe, cubed | 72 | |
Lunch | 1 serving Vegan Superfood Grain Bowls |
381 | |
P.M. Snack | One medium banana, 1/3 cup dried walnut halves | 321 | |
Dinner | One serving of Baked Eggs in Tomato Sauce with Kale, 1 oz. slice whole-wheat baguette | ||
Daily Total | 1,492 calories | ||
To 2,000 Calories |
Add whole-wheat English muffin with almond butter, and add salad. | ||
Day 4 |
Breakfast |
One cup nonfat plain Greek yogurt, 1/3 cup blueberries, 3 Tbsp. slivered almonds |
278 |
A.M. Snack | One large banana, 2 Tbsp. almond butter | 318 | |
Lunch | 1 serving Vegan Superfood Grain Bowls | 381 | |
P.M. Snack |
Ten dried apricot halves |
84 | |
Dinner |
1 serving Chicken & Kale Taco Salad with Jalapeño-Avocado Ranch |
429 | |
Daily Total |
1,490 calories | ||
To 2,000 Calories | Add medium orange, increase almonds, and add avocado toast. | ||
Day 5 |
Breakfast |
1 serving Old-Fashioned Oatmeal, 1/4 cup raspberries, 3 Tbsp. chopped walnuts |
309 |
A.M. Snack | One large banana, 2 Tbsp. almond butter |
318 | |
Lunch |
1 serving Vegan Superfood Grain Bowls |
381 | |
P.M. Snack | 1/2 cup sliced cucumber |
8 | |
Dinner |
1 serving Slow-Cooker Chicken & White Bean Stew |
493 | |
Daily Total | 1,509 calories | ||
To 2,000 Calories |
Increase walnuts, increase almond butter, and add hummus. | ||
Day 6 |
Breakfast |
1 serving Old-Fashioned Oatmeal, 1/4 cup raspberries, 3 Tbsp. chopped walnuts |
309 |
A.M. Snack |
One large pear |
131 | |
Lunch |
1 serving Slow-Cooker Chicken & White Bean Stew | 493 | |
P.M. Snack | One large banana |
121 | |
Dinner | 1 serving Charred Shrimp, Pesto & Quinoa Bowls |
429 | |
Daily Total |
1,484 calories | ||
To 2,000 Calories |
Add almonds and almond butter to snacks. |
This table summarizes the meal prep plan for the week, including daily totals and suggestions to reach 2,000 calories.
Dr. Waseem at Ginnastic Health Centre (GHC) is recognized as a pioneer in Pakistan for his “Diabetes Reversal Program.” He develops personalized keto diet and fitness training plans based on individual medical profiles. Hypertension is reversible and should be treated early to prevent further complications. So, book your slot now, and Don’t let high blood pressure go unnoticed.
Why Ginnastic Health Center?
Expert Team
Led by Dr. Waseem, our team is renowned for their expertise in diabetes care, providing top-tier treatment.
Individualized Approach
Services are tailored to your specific health needs and goals, ensuring a personalized approach to diabetes management.
Comprehensive Care
From initial diagnosis to ongoing management, we offer a full spectrum of diabetes care services.
Patient-Focused Care
Your well-being is our priority, and we offer compassionate support throughout your health journey.
Meet the Health Professionals
Frequently Asked Questions
- Apple juice.
- Beet juice.
- Milk (low-fat or fat-free).
- Pomegranate juice.
- Water.
The DASH diet emphasises vegetables, fruits, and whole grains. It includes low-fat or fat-free dairy products, fish, poultry, beans, and nuts. The diet limits foods that are high in salt, commonly referred to as sodium. It also limits added sugars and saturated fats, such as those in fatty meats and full-fat dairy products.
You should never have these items in your diet if you are a high BP patient:
- Salty foods.
- Sugary (high-calorie) and fatty foods.
- Alcohol.
- Excess caffeine.
- Meditate or concentrate on deep breathing. Meditation and breathing exercises can help you relax, which slows your heart rate and reduces your blood pressure.
- Decrease your stress levels.
- Take a warm bath or shower.
Get the Best Diabetes Treatment in Islamabad
Contact Us
Take charge of your diabetes with the guidance of Islamabad’s top diabetes specialist. Contact Ginnastic Health Center today to book your consultation and start your journey toward better health.
- Address: 3rd Floor Interlace Plaza, I-8 Markaz, Islamabad
- Phone: 03373333405
- Email: ginnastichealths@gmail.com
- Website: https://ginnastic.pk/
Our committed team is ready to provide the care and support you need for effective diabetes management and reversal.