Yahoo Lifestyle Got High Blood Pressure? Try This 7-Day, Registered Dietitian-Approved Meal Plan
The National Institutes of Health (NIH) estimates that about half of U.S. adults have high blood pressure. Yet, the American Heart Association says people often don't show symptoms of high blood pressure, earning it the dubious distinction of being a "silent killer."
Knowledge is power, though. The NIH notes that controlling high blood pressure is vital to preventing or delaying other health issues, including heart attack, stroke and kidney disease.
Medication is one way to manage blood pressure. However, whether you need to take medications or not, your doctor will also likely recommend consuming a high-blood-pressure diet plan. What does that look like? Registered dietitians shared foods to eat and avoid as part of a high-blood-pressure meal plan. They also took the guesswork out of it by sharing a 7-day diet plan for high blood pressure your heart, tastebuds and stomach will all dig.
Related: What's More Important for Heart Health: Lowering Dietary Cholesterol or Saturated Fat?
Great Foods for a High Blood Pressure Meal Plan
When managing high blood pressure, it's crucial to consume a well-balanced diet, says Kathleen Garcia-Benson, RDN, a registered dietitian with Top Nutrition Coaching. A high blood pressure diet plan will include plenty of:
Potassium (bananas, oranges, spinach, avocados and sweet potatoes)
Antioxidants that might help improve blood flow (blueberries and raspberries)
Fatty fish high in omega-3s that can help lower inflammation (salmon)
Calcium (yogurt)
Magnesium (beans, lentils and peas)
Some food examples listed above are bang for your buck. For instance, beans, lentils and peas contain magnesium and potassium, and calcium-rich yogurt also has potassium.
Related: The Best Time to Eat Breakfast for Lower Blood Pressure, According to Cardiologists
Foods to Limit On a High Blood Pressure Diet Plan
Registered dietitians generally don't recommend eliminating certain foods. Lindsey Hudsmith, RD, a registered dietitian at Fay, is no exception.
"I would encourage these to be limited—not necessarily totally avoided," Hudsmith says. "It's good to have all foods in moderation."
For instance, cheese is on Hudsmith's list of foods to limit and is still included in one of her meal ideas (Day 2). That said, it's vital for people with high blood pressure to monitor their sodium intake. The American Heart Association suggests limiting sodium intake to 2,300 mg daily. However, the AHA also notes that the ideal sodium intake is 1,300 mg or less, especially if you have high blood pressure.
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Some foods Garcia-Benson suggests limiting include:
Highly processed foods that displace potassium-rich and nutrient-dense foods like fruits, vegetables, nuts, seeds, whole grains, lean proteins and healthy fats
High-sodium foods (Canned soups, some frozen foods and most fast food menu items)
Excess alcohol
Excess caffeine, such as from coffee, because it can trigger temporary blood pressure spikes
Related: The 7-Day GERD Diet Plan Registered Dietitians Swear By
7-Day Diet Plan for High Blood Pressure
Day 1 (Curated by Hudsmith)
Breakfast (391 calories)
1 cup of plain Greek yogurt
1/2 cup of berries
1/4 cup of granola
1 tablespoon of unsalted peanut butter
Morning snack (104 calories)
Apple
Lunch (597 calories)
A chicken salad with:
Two cups of greens
5 oz. of chicken breast
1/2 cup of rinsed chickpeas
1 tablespoon of olive oil
1/2 tablespoon of lemon juice
1/4 cup of diced cucumber
Afternoon snack (195 calories)
1 cup of baby carrots
1/4 cup of hummus
Dinner (469 calories)
5 oz. of pork tenderloin
1 cup of sweet potato
1 cup of asparagus
1 tablespoon of olive oil
Total: 1,756 calories, 133 grams of protein, 147 grams of carbohydrate, 73 grams of fat, 1,444 mg of sodium
Related: The One Thing Cardiologists Say to Never, Ever Do If You Have High Blood Pressure
Day 2 (Curated by Hudsmith)
Breakfast (376 calories)
A strawberry-banana protein smoothie with:
1 cup of strawberries
1 medium banana, 1/2 cup of skim milk
1/2 cup nonfat plain Greek yogurt
1 tablespoon of no-salt-added peanut butter
Morning snack (174 calories)
1 hardboiled egg with salt-free seasoning
Apple
Lunch (612 calories)
A salad with ground turkey made using:
2 cups of spinach
5 oz. of cooked ground turkey meat
1/2 cup of cherry tomato
2 tablespoons of balsamic vinaigrette
2 tablespoons of feta cheese
1/2 cup of rinsed chickpeas
Afternoon snack (268 calories)
2 cups of air-popped popcorn
1/4 cup of unsalted almonds
Dinner (628 calories)
5 oz. of chicken breast
1 cup of rotini
1/2 cup of onion
1 cup of kale
1/2 cup of low-sodium pasta sauce
1 tablespoon of olive oil
Total: 2,058 calories, 142 grams of protein, 179 grams of carbohydrate, 90 grams of fat, 1,565 mg of sodium
Related: 6 Sneaky High-Sodium Foods To Avoid and Help Lower Your Blood Pressure
Day 3 (Curated by Hudsmith)
Breakfast (422 calories)
1 whole egg
3 egg whites
3 tablespoons of diced bell pepper
3 slices of avocado
1 slice of wheat toast
1 tablespoon of olive oil
Morning snack (232 calories)
1 cup of blueberries
1/4 cup of unsalted, roasted cashews
Lunch (687 calories)
A steak bowl with:
6 oz. grilled steak
2 tablespoons of red onion
1/2 cup of brown rice
1/2 cup of cherry tomatoes
1/2 cup of corn
1 tablespoon of cilantro
Lime wedge
Afternoon snack (195 calories)
1 cup of baby carrots
1/4 cup of hummus
Dinner (469 calories)
5 oz. of pork tenderloin
1 cup of sweet potato
1 cup of asparagus
1 tablespoon of olive oil
Total: 2,005 calories, 124 grams of protein, 148 grams of carbohydrate, 108 grams of fat, 1,077 mg of sodium
Related: Worried About Salt and Your Blood Pressure? Here’s What Cardiologists Want You To Know
Day 4 (Curated by Hudsmith)
Breakfast (376 calories)
A strawberry-banana protein smoothie with:
1 cup of strawberries
1 medium banana, 1/2 cup of skim milk
1/2 cup nonfat plain Greek yogurt
1 tablespoon of no-salt-added peanut butter
Morning snack (143 calories)
2 hardboiled eggs with salt-free seasoning
Lunch (628 calories)
5 oz. of chicken breast
1 cup of rotini
1/2 cup of onion
1 cup of kale
1/2 cup of low-sodium pasta sauce
1 tablespoon of olive oil
(Bonus: You'll notice this one was Day 2's dinner—making double that night will leave you with heat-and-eat leftovers.)
Snack (232 calories)
1 cup of blueberries
1/4 cup of unsalted, roasted cashews
Dinner (644 calories)
5 oz. of cooked salmon
1 cup of farro
1 cup of broccoli
1 tablespoon of pesto
Total: 2,023 calories, 137 grams of protein, 167 grams of carbohydrate, 95 grams of fat, 1,365 mg of sodium
Related: The 1 Fruit to Eat Every Single Day If You Want to Lower Cholesterol, According to Cardiologists
Day 5 (Curated by Garcia-Benson)
Breakfast (430 calories)
2 eggs
2 slices of whole wheat toast
1 tablespoon of butter
1/2 cup of sliced strawberries
Morning snack (283 calories)
1 medium apple
2 tablespoons peanut butter
Lunch (508 calories)
3 oz. rotisserie chicken
Shredded romaine lettuce
Half an avocado (mashed)
1 whole wheat roll
Afternoon snack (238 calories)
1 oz. of almonds
1 medium orange
Dinner (561 calories)
4 oz. of baked chicken breast seasoned with herbs and spices instead of salt
1 cup of mixed vegetables, such as broccoli, bell peppers and carrots
1 cup of fingerling potatoes
1 tablespoon of olive oil
Total: 2,020 calories, 100 grams of protein, 111 grams of fat, 172 grams of carbohydrates, 1,538 mg of sodium
Related: The One Habit That Can Lower Your Blood Pressure Overnight, According to a Cardiologist
Day 6 (Curated by Garcia-Benson)
Breakfast (341 calories)
Bean and cheese tacos made with:
1/2 cup of mashed pinto beans
2 corn tortillas
1 oz. of shredded cheddar cheese
Morning snack (176 calories)
1 cup of Greek yogurt
1/2 cup of blueberries
Lunch (675 calories)
A bowl that combines:
3 oz. ground beef
1 cup of cooked rice
1 cup of roasted broccoli
1/2 of an avocado
2 tablespoons of salsa
Afternoon snack (145 calories)
1/2 oz. of walnuts
1/2 cup of grapes
Dinner (609 calories)
4 oz. baked chicken
2 flour tortillas
2 tablespoons of salsa
Roasted bell peppers
Total: 1,946 calories, 115 calories, 75 grams of fat, 212 grams of carbohydrate, 1,505 mg of sodium
Related: The 9 Best Foods for Lowering Blood Pressure—Including One Fruit You Should Never, Ever Skip
Day 7 (Curated by Garcia-Benson)
Breakfast (392 calories)
1 cup of cooked oatmeal
1 tablespoon of flaxseed
1 teaspoon of cinnamon
1/2 cup of blueberries
2 eggs
Morning snack (283 calories)
1 medium apple
2 tablespoons peanut butter
Lunch (557 calories)
Mediterranean grain bowl with:
3 oz. of grilled chicken breast
1/4 cup of chickpeas
1/2 cup of cooked quinoa
1 cup mix of diced cucumber, cherry tomatoes, red onion and Kalamata olives
A drizzle of olive oil
2 tablespoons of feta cheese
Snack (212 calories)
1 oz. of almonds
1/2 cup of blueberries
Dinner (548 calories)
3 oz. of roasted salmon
1 cup of roasted asparagus
2/3 cup of cooked whole wheat pasta topped with 3 tablespoons of grated Parmesan cheese and 1 tablespoon of olive oil
Total: 1,992 calories, 105 grams of protein, 108 grams of fat, 170 grams of carbohydrate, 1,372 mg of sodium
Up Next:
Sources:
"How to Manage High Blood Pressure." American Heart Association.
"What Is High Blood Pressure?" National Institutes of Health.
Kathleen Garcia-Benson, RDN, registered dietitian with Top Nutrition Coaching
Lindsey Hudsmith, RD, registered dietitian at Fay
"Shaking the Salt Habit to Lower High Blood Pressure." American Heart Association.
