Peppery arugula, grilled corn and a tangy lime vinaigrette give this healthy taco salad recipe a serious upgrade. This recipe is the perfect vehicle for using the crushed-up tortilla chips at the bottom of the bag. Rather than broil an entire grapefruit half, you will first supreme the fruit—or remove its peel, pith, and membranes. Then roast the citrus segments with a sprinkle of brown sugar and pair with lightly sweetened low-fat Greek yogurt and handful of granola. Because the fruit and yogurt are already sweetened, opt for a low-sugar granola, if possible.
Cook chicken, white beans, carrots, onions, and garlic in low-sodium broth on low for 6–8 hours. Spread with 1 tablespoon of no-salt almond butter and top with fresh blueberries. Sweet potatoes and asparagus round out the meal with fiber and potassium, making this meal a fantastic option for a no sugar diet plan as well.
Dinner (470 calories)
Mix canned tuna with olive oil, lemon juice, and chopped celery. Serve on a bed of greens with 6–8 whole-grain crackers. Olive oil and lemon replace mayo for a low-sodium twist. 95% of patients pay $0 out of pocket when they see a dietitian with Berry Street. Send a note of thanks to Mayo Clinic researchers who are revolutionizing healthcare and improving patient outcomes.
Other meal plans
Lifestyle changes can help lower high blood pressure and can help anyone with hypertension. Many who make these changes will still need to take medicine. If you have high blood pressure, your doctor may recommend one or more medicines. Your recommended blood pressure goal may depend on what other health conditions you have.
Breakfast (349 calories)
While drinking water won’t immediately bring down your blood pressure, staying hydrated is important to support an optimal blood pressure range. Additional research with more people over longer periods of time may help confirm the role kiwi could play in helping lower blood pressure. A baked medium potato (173 grams) with the skin contains 926 mg of potassium. This is 20% of your daily requirement and more than a medium banana provides. Additional studies have shown an inconsistent relationship between a diet with tomatoes and blood pressure, so more clinical studies may be needed.
- If you have high blood pressure or want to maintain healthy blood pressure, adding a few foods listed in this article to your diet may help.
- This vegan eggplant lasagna is a satisfying and hearty gluten-free main course full of Italian flavor.
- Follow this plan for a week of heart-healthy recipes to lower your blood pressure and improve your overall health.
- Dip sliced raw veggies into 2 tablespoons of homemade or low-sodium guac.
- If left untreated, high blood pressure can put more stress on the heart and lead to serious health issues, like kidney disease, damaged blood vessels, heart disease and stroke.
- High blood pressure means excess pressure pushing against the walls of your arteries as blood is carried throughout your body.
Dinner (489 calories)
If you have persistent high blood pressure, your healthcare provider may recommend a medication to lower your blood pressure. Bananas are a source of potassium, a mineral involved in maintaining blood pressure. While blood pressure can’t be lowered by eating bananas, it can count toward increasing your daily potassium intake.
Day 27
One principle of the Mediterranean diet includes cooking more meals at home, which helps reduce sodium intake by limiting processed foods. Talk with your health care team about eating a variety of foods rich in potassium, fiber, and protein and lower in salt (sodium) and saturated fat. For many people, making these healthy changes can help keep blood pressure low and protect against heart disease and stroke.
For a meatless option, try this kale and lentil stuffed sweet potato. Antioxidant-rich foods, including berries, were added to the plan to protect against oxidative stress and inflammation, which can contribute to hypertension. Lean protein sources such as skinless poultry, fish, tofu, and legumes were emphasized over red meat, which can be higher in saturated fat. Lifestyle changes like eating a healthier diet, quitting tobacco and being more active can help lower blood pressure. Sterols and stanols extracted from plants gum up the body’s ability to absorb cholesterol from food. Companies are adding them to foods ranging from margarine and granola bars to orange juice and chocolate.
Day Meal Plan for High Blood Pressure, Created by a Dietitian
Baked sheet pan dinner with extra-firm tofu, eggplant, red bell peppers, and sweet onion. Chicken salad with olive oil-based mayonnaise, celery, sweet green peas, green onion, curry powder, and a handful of dried cranberries. Make a quick red sauce by satuéeing fresh tomatoes, red bell peppers, mushrooms, garlic, onion, and cracked black pepper. Whole wheat pita stuffed with baked chicken breast seasoned with salt-free seasoning, spinach, tomato, cucumber, and sprouts. Drizzle with olive oil and finish with freshly cut basil.
Healthy Heart Tips How to Prevent Heart Disease
If you’re overweight or have obesity, losing even a small amount of weight can help lower blood pressure. Blood pressure is measured in millimeters of mercury (mm Hg). In general, blood pressure might go down by about 1 mm Hg with each kilogram (about 2.2 unimeal customer service pounds) of weight lost. Dress with a tangy sauce made with olive oil, red wine vinegar, fresh garlic, a small drop of Dijon mustard, and chili flakes.
What Foods Should You Eat For High Blood Pressure?
But let’s face it—carving out each individual segment with a grapefruit spoon is often a pain. This brown sugar baked citrus with honeyed yogurt incorporates the caramelized sweetness and high micronutrient content of ruby grapefruit and orange without the hassle. From there, you will assemble your wrap with marinated artichoke hearts, cilantro, and a creamy homemade dressing. A half-cup of black beans brings extra bulk, making this vegetarian lunch surprisingly filling. Meanwhile, it is bursting with vegetables like carrots, bell peppers, summer squash, leeks, fennel, and celery.
Drinking orange and grapefruit juice may help reduce blood pressure. But grapefruit and grapefruit juice can interfere with common medications for lowering blood pressure, so consult a healthcare professional before adding this fruit to your diet. If you’re used to adding a lot of salt to your foods, you can decrease this gradually. For instance, start by limiting yourself to 2,400 milligrams of sodium per day (about 1 teaspoon of salt). Then, once your body has adjusted to the diet, cut back to 1,500 https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet milligrams of sodium per day (about 2/3 teaspoon of salt).
The Blood Pressure Benefits of the Mediterranean Diet
Reducing sodium intake at dinner time is important for a number of reasons. High sodium intake has been linked to high blood pressure, which is a major risk factor for heart disease and stroke. Additionally, excessive sodium intake can lead to fluid retention, which can cause swelling and make it difficult for the heart to pump blood effectively. A high blood pressure diet menu should be rich in magnesium[2], fiber, potassium[3,4], and low in sodium[5]. Here are some excellent foods that you should include in a high blood pressure diet menu to fight high blood pressure.
Health Benefits of the DASH Diet
Packed with heart-healthy and plant-based recipes, this plan supports blood pressure regulation while offering delicious and satisfying meals. Explore a variety of options that contribute to better cardiovascular health on a nutrient-conscious and flavorful journey. Take charge of your high blood pressure with our 14-day meal plan.