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 complications 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 bring 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.
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.
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.
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.
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 shrimp & pineapple slaw with brown rice
Day 5.
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.
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.
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.
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