You eat foods, you read nutrition labels, but you may not know what your calorie needs are. But getting to know your daily calorie needs is important as this number can affect your blood pressure. This article will provide some information of meeting your target.

How to know your calorie needs?

Calorie needs can vary; it depends on your age, sex, height, weight, and physical activity level. In addition, the amount of calories you actually need can be affected by your medical conditions and your wish. For example, if you want to lose weight (losing weight can help reduce your blood pressure), your needs are 500 to 1,000 calories less than usual.

An adult woman needs from 1,600 to 2,400 calories per day. An adult man needs from 2,000 to 3,000 calories per day. A young child needs from 1,000 to 2,000 calories per day. An older child needs from 1,400 to 3,200 calories per day, and boys have higher numbers than girls. For example, if you are a 25-year-old  woman, and moderately active, you may need from 2,000 to 2,200 calories per day.

Eating too many calories can cause you to gain weight unwantedly. But eating too few calories can lead to nutrient deficiencies.

How to meet your number?

Because a healthy, balanced diet is important for your blood pressure, you can seek help from a professional such as a dietitian or a healthcare provider. He or she will design the most suitable eating plan for you.

Before you buy any foods, read the nutrition facts label. These labels can help you know about nutrients and their amounts in the food. You should also look for foods labeled ‘saturated fat free’, ‘low sodium’, ‘reduced sodium’, ‘trans fats free’, etc. Many cookbooks and food recipes also provide this information.

How to lower your calories to lower your blood pressure?

If you have high blood pressure, it is important to make healthy eating habits. You can try Dietary Approaches to Stop Hypertension (DASH) diet. This may be the most suitable diet for people with hypertension.

Some tips for lowering blood pressure on DASH diet include:

  • Eat more vegetables and fruits. These foods provide fiber, vitamins and minerals. For example, you can eat an apple as a snack instead of eating bread. You can eat a stir fry with chicken and raw vegetables instead of having meat.
  • Use more fat-free low-fat dairy products (milk, cheese, yogurt). For example, eating frozen yogurt instead of eating ice cream.
  • Use fat-free or low-fat products. Stay away from trans fats, saturated fats.
  • Cut back your calorie needs gradually.
  • Eat more whole-grain foods such as cereals, pasta. These foods can provide fiber.

Limit your sugar and sodium intakes. Processed foods may contain salt and sugar so check the labels before you buy any products.

Calories are what cause you to gain weight. And unwanted weight gain can lead to high blood pressure. Thus, start calculating your calorie needs to design your own diet.

Hello Health Group does not provide medical advice, diagnosis or treatment.

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