7-Day Diet Plan For High Blood Pressure (Dietitian-Made)

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7-day diet plan for high blood pressure

Have you been diagnosed with high blood pressure (hypertension)?

Looking for a sample meal plan to follow… one that you can follow right now?


The 7-Day Diet Plan For High Blood Pressure

is a Dietitian-made plan to help make life easier (and more delicious) when learning what

you should

and should not eat with hypertension.

It’s designed to be:

  • Simple to follow for busy people with many mouths to feed, as long as you prepare in advance
  • Realistic, with recipes that are not too complex
  • Low in salt (no bread, minimal use of sauces and condiments). Salt restrictions seem unnecessary for healthy individuals, but is hugely beneficial for those with existing high blood pressure (

    1

    ).
  • Rich in nutrients that may

    influence blood pressure

    , including

    potassium

    and

    magnesium

    .
  • Budget-friendly (except for one salmon dish, and two with quinoa).
  • Favourable for those who love peanut butter and sweet potatoes. I have a huge bias towards those foods because they are delightful (not together though!).

You can follow the entire plan, but perhaps it’s better to choose your favourite recipes and include them one at a time. Almost all recipes are from qualified Dietitians that I encourage you to follow.

The 7-Day Diet Plan For High Blood Pressure

Must-Read Starting Notes:


  1. Consult with your personal doctor or Dietitian first:

    While I am a qualified Dietitian, I’m not familiar with your personal medical history, your current medications or additional factors that need to be considered when altering your diet.

  2. Choose water as your drink:

    The meal plan does not include drinks, but keep a bottle of water with you at all times and drink up. Herbal tea (

    especially Hibiscus

    ), regular tea and coffee should be fine, except for those who are

    sensitive to caffeine

    .

  3. Flexibility is key:

    Of course this plan cannot meet all your individual needs, so if there is an ingredient you don’t eat then replace it or leave it out. If you don’t normally eat breakfast, then leave it out. If you eat between meals, then have more than one snack. Also it pays off to

    batch prepare several meals ahead of time

    so you can simply reheat and go. This can be done for breakfasts, lunches and dinners.


  4. Limit or cut out junk foods and highly processed products:

    This diet plan focuses on whole, unrefined foods as they are fundamental to eating healthy. Realistically it’s very difficult to eliminate all highly processed/packaged foods (which contain the majority of salt in our diet), but just be mindful of cutting down. Likewise, snacks are optional depending on your normal eating habits, and there are bonus snack recipe ideas if you scroll to the bottom.

  5. The recipes sourced often make 2-4 servings:

    Consider this when writing your shopping list.

    You will have leftovers

    . Feed the family or save the leftovers to have in place of a meal on another day. I’ve compiled some shopping lists to make this process easier, which you can access at the bottom.


  6. Please email me

    if you have any other questions – hello AT dietvsdisease.org (replace AT with @)

Day #1


Breakfast:

A bowl of oats with milk + 1 banana.


Lunch:


Simple Summer Salad with Balsamic Vinaigrette


Dinner:


Apple Pecan Chicken

. Less the bacon.


Snacks (can have more than once):

A handful of plain cashews or roasted almonds. High in protein,

fiber

and

magnesium

, studies show the addition of nuts to the diet does

not

cause weight gain (

2

).

Day #2


Breakfast:


Healthy Chocolate Peanut Butter and Banana Smoothie Bowl


Lunch:

Canned tuna (in oil or water) + salad


Dinner:


Roasted Salmon and Asparagus


Snacks:

1 cup of carrot and cucumber sticks + ricotta cheese (

not

cottage cheese) or hummus. Try this

Homemade Hummus

.

Day #3


Breakfast:


Grapefruit Green Smoothie

. If you have a blender then smoothies are a quick and delicious breakfast.


Lunch:


Quinoa Salad with Nuts

. Quinoa is a versatile grain that is naturally gluten-free and high protein. This recipe has many tasty alternatives depending on what vegetables and nuts you have leftover.


Dinner:


Healthy Chipotle Chicken Sweet Potato Skins

. Sweet potato is just one of my all time favourite foods. Recommend using Swiss or mozzarella cheese, or a low-sodium cheddar.


Snacks:

5-7 oz (150-200 grams) plain Greek yoghurt + 1 small banana

Day #4


Breakfast:


Apple Walnut Quinoa


Lunch:


Pumpkin Soup Like You’ve Never Tasted Before

. I’m a big fan of soups, especially in colder months. They tend to be lower-calorie than regular meals, rich in vegetables, and can keep you full for longer.


Dinner:


Green Lentil and Walnut Bolognese

served with pasta.


Snacks:

A handful of plain cashews or roasted almonds.

Day #5


Breakfast:


Chocolate Peanut Butter Smoothie

. All-natural peanut butter (usually at least 95% peanuts) is the healthiest choice, but it’s thick!


Lunch:


Roasted Sweet Potato Salad


Dinner:

Choose your favourite / leftovers / eating out


Snacks:

1 banana.

Day #6



Breakfast:

Choose your favourite


Lunch:


Fresh Spring (Rice-Paper) Rolls

. Perfect for using leftover veggies. Select a maximum of 3 veggies, and add a protein food if you like.


Dinner:


Grilled Spicy Honey Lime Chicken Kebabs


Snacks:

Pan-fried

Za’atar Popcorn

or

Healthy Microwave Popcorn

Day #7


Breakfast:


Creamy Coconut Milk Quinoa Pudding

. Swap maple syrup for honey if you don’t have it.


Lunch:

Choose your favourite / leftovers / eating out


Dinner:


Bibimbap Nourishing Bowl

. Bibimbap literally means “mixed rice” in Korean, and is a signature dish packed with veggies, a protein source and topped with a sunny side up egg. Add in any other leftover vegetables or meat you have, and feel free to sub in white rice for brown.


Snacks:


5-Ingredient Sweet Potato Chips

. I recommend soaking the potato for 1 hour beforehand to remove some starch, so they will bake crispy.

Bonus snack ideas and a recommendation

Additional healthy treats and snack ideas… because life happens:

I also recommend you consider a high dose omega-3 fish oil supplement (unless you eat oily fish 3-4 times per week), which is supported by

strong evidence

.

Want the shopping list to print?

To make this easier, all ingredients for this 7-day diet plan for high blood pressure have been added into a customisable shopping list. You can then save it to your phone or print it out:


SEND ME THE SHOPPING LIST

This is is a syndicated post. Read the original at www.dietvsdisease.org

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