I am a overweight person and have cholesterol and hypertension.what is my diet plan for weight lose

Trambakasis Das

6 months ago

I am a overweight person and have cholesterol and hypertension.what is my diet plan for weight lose

Happy Tummy Expert

6 months ago

Dear Trambakasis, thank you for the question.

Elevated blood pressure or Hypertension is one of the common health problem, and is one amongst the various risk factors for cardiovascular disease. Hypertension treatment is usually based on drug administration along with lifestyle changes, especially diet modification which has been proven to be effective in managing high blood pressure

For adults, Normal blood pressure is defined as 120/80 mmHg.

When blood pressure is equal to or above 140/90 mmHg it is considered to be raised or high.

Some of the symptoms associated include headache, dizziness, impaired vision, filing memory, shortness of breath, unexplained tiredness etc.

Elevated blood pressure arises from a combination of environmental, genetic, lifestyle and dietary factors. For further diagnosis and assistance kindly contact your specialized health care professional.

Adopting an overall dietary pattern such as the DASH (Dietary Approaches to Stop Hypertension) diet is recommended

The DASH dietary pattern emphasizes on a diet rich in fruits, vegetables, low-fat dairy products, inclusion of lean meat such as chicken or fish etc., reduced saturated and total fat and reduced sodium intake.

Cholesterol is a natural component that is found in human blood and other cells of the body. It supports normal function of cell membranes, and synthesis of hormone, bile acids, Vitamin D etc. Our liver produces cholesterol in adequate amounts that is required by the body.

However increased intake of high fat foods, leads to elevated levels of cholesterol in blood and may potentially increase the risk of cardiovascular disorders. Some of the factors include genetics, stress, sedentary lifestyle, medications, an underlying health condition etc. The type and quantity of fat in the daily diet also influences the level of cholesterol and triglycerides in the blood.

Certain foods like soyabean, fenugreek, garlic, onion, flaxseeds, oats and turmeric can be included in the daily balanced diet due to their antioxidant properties and biochemical compounds present in them.

Total Cholesterol levels <200mg/dl is classified as Desirable
>200-≤239 mg/dl indicates Borderline high Total cholesterol Level
≥240 indicates a high total cholesterol level

For guidance on medications and specific health needs please contact a specialised health care professional such as a cardiologist for further assistance and management.

Sustainable weight management requires a holistic approach which involves lifestyle management which includes Dietary modification, Physical activity, hydration, and stress management. With any weight loss plan changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.

An ideal weight loss meal plan should include calorie deficit diet with appropriate exercise regime followed under professional guidance.

However here are few objectives to be considered when planning to start with a weight loss program.

Count Your Daily Calories

It is recommended to consume 500kcal less than your average, daily, current dietary intake of calories to target on 2-3kg weight loss per month (ideally 0.5kg per week).
This target is a healthy& sustainable way of reducing and then maintaining the weight loss.
The first step hence is “counting your daily calorie intakes”. Counting your daily calorie intake is proven to be effective when on a weight loss diet. You can use applications/apps freely available, that will help you count your calories to keep a track on your daily calorie intake and physical activity levels.
These apps will also help you to track your hydration & sleep patterns which also impact your weight.
Ideal body weight for an individual can be calculated using the Broca Index (BI) which is: Ideal Standard Weight (kg) = Ht (cm) – 100
WHO has given different BMI (Body mass index) classifications to categorise adults into different weight categories. BMI is a simple index of weight-for-height. It can be considered as a 2nd level indicator of overall health.

It can be calculated using a simple formula of BMI = Weight (kg) / Height (m²)

Following is the WHO BMI Classification

18.5 to 24.9 - Normal

Less than 18.5 - Underweight

25 to 29 - Overweight

Above 30 – Obese

Here are a few dietary guidelines for Cholesterol management & Weight loss that can be considered:

Have a Diversified Balanced Diet that includes all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products) in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
Do not skip your meals. Have small quantity of meals at regular intervals.
Choose healthy snacking options in between your meals.
Monitor your Portion Size.
Include protein in your diet. Some of the sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.
Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins.
Fiber in your meals can potentiate the satiating property, suppress excess hunger and control food intake. Good amount of fiber especially soluble fiber can also help lower blood cholesterol. Some of the good sources of soluble fiber include oats, apples, peas, citrus fruits etc.
Foods sources containing carotenoids and vitamin E are good sources of antioxidants that may help lower the risk of cardiovascular disease.
Deep Fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
Carbonated and alcoholic beverages to be limited or preferably avoided.
Limit the consumption of high fat foods such as butter, cheese, red meat etc.
Consuming low fat (skimmed) milk instead of whole milk is preferable.
Restrict consumption of foods that are high in Saturated fatty acids and trans fats. Try switching from saturated fats and trans fats to MUFA (mono-unsaturated fatty acids) & PUFA (polyunsaturated fatty acids) as they are essential fatty acids and are good for your health.
Minimum of 8 glasses of water should be consumed to keep yourself hydrated.
Have your last meal at least 2-3 hours before Bed time.
Engage in physical activity for a minimum of 30-45 minutes for at least 5 days a week.
Try to follow a good sleep regimen in terms of both quantity and quality.