Calorie Tracking with High Blood Pressure

Why Weight Matters for Blood Pressure

For every 2 lbs lost, blood pressure typically drops 1 point. Losing 20 lbs could mean:

• 10-point drop in systolic BP
• Reduced medication needs
• Lower stroke and heart attack risk

Combined with sodium reduction, diet can be as effective as medication for many people.

The DASH Diet

DASH (Dietary Approaches to Stop Hypertension) is proven to lower BP:

• 8-10 servings fruits/vegetables daily
• 2-3 servings low-fat dairy
• 6-8 servings whole grains
• 6 oz or less lean meat/fish
• 4-5 servings nuts/seeds/legumes per week
• Limited sweets and added sugars
• Sodium under 2,300mg (or 1,500mg for better results)

Track These Numbers

• Calories: For weight loss (typically 1,500-2,000)
• Sodium: Under 2,300mg, ideally 1,500mg
• Potassium: 3,500-4,700mg (helps counter sodium)
• Fiber: 25-30g

Sodium: The Hidden Enemy

The average American eats 3,400mg sodium daily — over double the recommended amount.

Main sources:

• Restaurant food (1,000-3,000mg per meal)
• Processed and packaged foods
• Bread and rolls
• Cold cuts and cured meats
• Canned soups and vegetables
• Cheese

Sample DASH Day: 1,800 cal, 1,500mg Sodium

• Breakfast: Oatmeal + banana + unsalted almonds (350 cal, 5mg sodium)
• Snack: Orange + low-fat yogurt (200 cal, 100mg sodium)
• Lunch: Grilled chicken salad (no dressing, use lemon) (400 cal, 300mg sodium)
• Snack: Carrots + unsalted hummus (150 cal, 150mg sodium)
• Dinner: Baked fish + brown rice + steamed vegetables with herbs (500 cal, 350mg sodium)
• Evening: Fresh fruit (100 cal, 0mg sodium)

Total: ~1,700 cal, ~900mg sodium

Potassium-Rich Foods

Potassium helps lower blood pressure. Good sources:

• Bananas (422mg)
• Sweet potatoes (542mg)
• Spinach (839mg per cup cooked)
• Beans (600-700mg per cup)
• Avocado (975mg)
• Yogurt (573mg per cup)

Low-Sodium Cooking Tips

• Use herbs and spices instead of salt
• Buy "no salt added" canned goods
• Rinse canned beans (reduces sodium 40%)
• Cook from scratch when possible
• Use lemon/lime for flavor
• Gradually reduce salt — taste buds adjust in 2-3 weeks

Eating Out with High BP

• Ask for no added salt
• Request dressings/sauces on the side
• Choose grilled over fried
• Skip the bread basket
• Ask how food is prepared
• Consider sharing portions