1500-Calorie Diet Plan for High Blood Pressure & Cholesterol (Vegetarian & Non-Vegetarian)

(A Science-Backed Guide to Lower LDL & Maintain Healthy Blood Pressure)

Why Is This Diet Important?

High cholesterol and blood pressure are major risk factors for heart attacks & strokes. According to the American Heart Association (AHA), nearly 50% of heart diseases are due to poor diet and lifestyle

I designed this 1500-Calorie Diet Plan for those battling High Blood Pressure and Cholesterol so they can take control of their health, reduce dependency on daily pills, and break free from a cycle that slowly damages the body. Every meal you choose is a step towards healing, strength, and a life with fewer medicines and more vitality.

How Diet Impacts Blood Pressure & Cholesterol?

• Lowers LDL (Bad Cholesterol): High-fiber foods remove excess cholesterol from your body.
• Improves HDL (Good Cholesterol): Healthy fats (nuts, olive oil, omega-3s) support heart health.
• Regulates Blood Pressure: Magnesium, potassium, and low sodium levels keep BP in check.

NIH Research Report:

How diet affects cholesterol & blood pressure

Who Should Follow This Diet?

• People with high blood pressure (Hypertension)
• Those with high cholesterol (LDL > 100 mg/dL)
• Anyone looking to prevent heart disease
• Overweight individuals with BMI > 25

Before following this diet, calculate your daily calorie needs:

➡️ Click here to calculate your TDEE

• If you need 1500 kcal/day, divide it into 6 meals → ~250 kcal per meal
• If you want to gain weight, add 500 kcal → 2000 kcal/day
• If you want to lose weight, reduce 300 kcal → 1200 kcal/day

After the calculation of your TDEE you can follow this 1500-Calorie Diet Plan for High Blood Pressure & Cholesterol, if it’s fitting into your daily calories need

Want a Personalized Diet Plan? Click Here

1500-Calorie Vegetarian Diet Plan (Heart-Healthy & Low Cholesterol)

Meal 1: Breakfast (400 Calories)

• Oats & Chia seeds
• ½ cup Oats
• 1 tsp Chia Seeds
• ½ Banana
• 1 tsp Honey
• 1 cup Low-Fat Milk

Why This?

• Oats lower LDL cholesterol (NIH Study: click to read)
• Chia seeds provide Omega-3 & fiber

Meal 2: Mid-Morning Snack (150 Calories)

• Handful of Nuts & Green Tea
• 5 Almonds
• 2 Walnuts
• 1 small Orange
• 1 cup Green Tea (without sugar)

Why This?

• Walnuts lower inflammation & BP ( Study: Click Here to Read)

Meal 3: Lunch (400 Calories)

• Brown Rice + Moong Dal + Mixed Vegetables
• ½ cup Cooked Brown Rice
• 1 bowl Moong Dal
• 1 cup Mixed Vegetables
• 1 tsp Olive Oil

Why This?

• High-fiber meal lowers cholesterol & blood sugar (Science Study: Click Here to Read)

Meal 4: Evening Snack (150 Calories)

• Sprouts Salad + Lemon Water
• 1 cup Moong Sprouts
• ½ Lemon Juice
• 1 tsp Chia Seeds

Why This?

• Sprouts reduce BP & cholesterol (NIH Study: click here to read)

Meal 5: Dinner (350 Calories)

• Grilled Paneer + Roti + Sautéed Vegetables
• 50g Grilled Paneer
• 1 Whole Wheat Roti
• 1 cup Sautéed Vegetables

Why This?

• Paneer is low-fat protein that doesn’t raise cholesterol

Meal 6: Bedtime Drink

• Turmeric Almond Milk
• 1 cup Warm Almond Milk
• 1 Tsp Turmeric powder

Why This?

• Anti-inflammatory & heart-healthy

1500-Calorie Non-Veg Diet Plan for High Blood Pressure & Cholesterol

Meal 1 : Breakfast (350 Calories)

• Egg White Omelette + Whole Wheat Roti/ Brown Bread
• 3 Egg Whites
• 1 Whole Egg
• 1 tsp Olive Oil
• 2 slices Whole Wheat Roti/ Brown bread
• 1 cup Green Tea (No Sugar)

Why This?

• Egg whites are high in protein & low in cholesterol
• Whole wheat toast provides fiber

Meal 2: Mid-Morning Snack (150 calories)

• Handful of Nuts + 1 Banana
• 5 Almonds
• 2 Walnuts
• 1 Small Banana

Why This?

• Walnuts help in lowering LDL cholesterol
• Almonds are good for heart health & BP control

Meal 3: Lunch (400 Calories)

• Grilled Chicken + Quinoa + Steamed Vegetables

• 100g Grilled Chicken Breast

• ½ cup Quinoa
• 1 cup Steamed Vegetables (Broccoli, Carrots, Spinach)
• 1 tsp Olive Oil

Why This?

• Chicken breast is lean protein (low cholesterol)

• Quinoa is high in fiber and improves digestion

• Vegetables provide magnesium & potassium for BP control

Meal 4: Evening Snack (150 Calories)

• Yogurt + Flaxseeds
• ½ cup Plain Yogurt
• 1 tsp Flaxseeds
• ½ tsp Honey

Why This?

• Greek yogurt contains probiotics (good for gut health)
• Flaxseeds help reduce blood pressure (NIH Study: Click here to Read)

Meal 5: Dinner (350 Calories)

• Grilled Fish + Stir-Fried Vegetables
• 100g Grilled Salmon/Mackerel
• 1 cup Stir-Fried Vegetables (Capsicum, Cabbage, Beans)
• 1 tsp Olive Oil

Why This?

• Salmon & mackerel are rich in Omega-3 (reduces cholesterol & BP)
• Stir-fried veggies add antioxidants

Meal 6: Bedtime Drink (100 Calories)

• Turmeric Almond Milk
• 1 cup Warm Almond Milk
• ½ tsp Turmeric (10 kcal)
• ½ tsp Cinnamon

Why This?

• Turmeric has anti-inflammatory properties

• Almond milk is heart-friendly

Best Supplements for Cholesterol & BP (With Research)

• Omega-3 (Fish Oil/Algal Oil) – Reduces bad cholesterol (NIH Research)

• Coenzyme Q10 – Helps lower BP (NIH Research)
• Plant Sterols – Blocks cholesterol absorption (NIH Research)

Want to know the Dark Truth of Blood pressure? Click here.

Do you want if I Make your Personalized Diet plan on the basis of you health needs and medical Condition. please click here

I hope this blog inspires you to take charge of your health. Share this with your family and friends—it might just save someone’s life!

📩 Have questions? Need help? Drop your queries in the comments, email me, or DM me I’d love to help you! Stay healthy, stay empowered!