High Blood Pressure Meal Plan (FULL WEEK)

Hypertension or high blood pressure issue has often been deemed as a ‘Silent killer’.So, it would help if you practiced a high blood pressure meal plan to reduce the possibility of any such health complication in advance.

What is a high blood pressure meal plan?

This high blood pressure meal plan is focused on reducing the amount of sodium in your diet. Moreover, it encourages you to consume various healthy food options that are rich in nutrients like Calcium, magnesium, and potassium.

These are a few of the micronutrients that help in lowering the blood pressure in the human body. By following this diet, you will reduce blood pressure by certain points within just a few weeks.

Besides, it will help you reduce the risk of type2 diabetes, obesity, certain types of cancer, and heart diseases. Moreover, you can reduce some good weight while putting this diet in your schedule for a long time.

On the other side, you are required to cut down the consumption of any processed, refined, or packaged food items in your diet. These are the ‘demons’ that brings along all those harsh chemicals, preservatives, and empty calories to your gut.

Now, before you jump on to this printable high blood pressure meal plan, read the guidelines and instructions mentioned below.

General guidelines for high blood pressure meal plan

  • Follow a healthy dietary routine while including all the healthy food options like fresh fruits, veggies, whole grains, lean meats, nuts, and seeds
  • Focus on fulfilling your daily requirements of proteins, healthy carbs, fibers, healthy fats while cutting down on table sugar and salt
  • Ensure consuming 6-8 servings of whole grains daily while keeping the fruits and veggies to 4-5 servings a day
  • Consumption of alcohol and caffeine must be restricted or eliminated while following this diet
  • Keep track of your daily calorie consumption to avoid gaining weight
  • Drink at least 12-13 cups of water daily to stay hydrated
  • Avoid refined, processed, and packaged food options

 

Weekly planner for high blood pressure meal plan

Day 1.

high blood pressure meal plan - strawberries

high blood pressure meal plan – strawberries

 Breakfast- 1 serving of Protein avocado smoothie with 1 apple

Snack- 1 cup of strawberries with ½ cup non-fat greek yogurt

Lunch- 1 serving of whole wheat pasta with turkey bolognese

Snack- 1 tbsp of almond butter with 1 apple

Dinner- 1 serving of salmon cob salad with 1 cup of mixed greens

 

Day 2.

high blood pressure meal plan - tuna avocado

high blood pressure meal plan – tuna avocado

Breakfast- 1 serving of tuna avocado and cottage cheese toast

Snack- 1 serving of peppered cheese with 1 apple  

Lunch- 1 serving of plain tuna salad with 2 sliced bell peppers

Snack- 1 cup of raspberries with non-fat greek yogurt

Dinner- 1 serving of grilled lemon chicken

 

Day 3.

high blood pressure meal plan - creamy cheese soup

high blood pressure meal plan – creamy cheese soup

 Breakfast- 1 serving of scrambled eggs with ¼ cup raisins

Snack- Almonds ( 1 oz) with 1 cup of blueberries

Lunch- 1 serving of creamy cheese soup with an easy grilled cheese sandwich

Snack- 1 serving of green smoothie

Dinner- 1 serving of smoked salmon with herb sauce

 

Day 4.

high blood pressure meal plan - grilled chicken

high blood pressure meal plan – grilled chicken

Breakfast- 1 serving of hardboiled eggs with ¼ cup sliced walnuts

Snack- 1 cup of non-fat Greek yogurt with 1 cup of strawberries

Lunch- 1 serving of grilled chicken breast with mixed greens

Snack- 1 serving of banana with peanut butter

Dinner- 1 serving of roasted shrimps & pineapple slaw with brown rice

 

Day 5.

high blood pressure meal plan - turkey bolognese

high blood pressure meal plan – turkey bolognese

Breakfast- 1 serving of protein avocado smoothie with 1 apple

Snack- 1 serving of spinach omelet with 1 cup of strawberries

Lunch- 1 serving of Zucchini noodles with turkey bolognese

Snack- 1 cup of raspberries with ½ cup non-fat greek yogurt

Dinner- 1 serving of tuna avocado salad 

 

Day 6.

high blood pressure meal plan - plain tuna salad  

high blood pressure meal plan – plain tuna salad

Breakfast- 1 serving of classic omelet with 2 apples

Snack- 2 slices of cantaloupe with 1 serving of scrambled eggs

Lunch- 1 serving of grilled lemon chicken & mashed sweet potatoes

Snack- 2 servings of plain tuna salad  

Dinner- 1 serving of smoked salmon with mixed greens

 

Day 7.

high blood pressure meal plan - baked eggs

high blood pressure meal plan – baked eggs

Breakfast- 1 serving of poached eggs with sundried tomatoes and grilled spinach

Snack- 1 slice of baked eggs in avocado with 1 cup of non-fat Greek yogurt  

Lunch- 1 serving of Tuna avocado salad with grilled bell peppers

Snack- ½ cup of cantaloupe

Dinner – 1 serving of lemon grilled chicken with herb sauce

Bottom-line for high blood pressure meal plan

Taking care of your heart must be your top priority in these hard times. So, opting for this high blood pressure meal plan with all the discipline and dedication is surely the right idea to go with.

Best foods to lower blood sugar