Blood pressure typically has no symptoms but that does n’t think it really n’t be taken seriously. High blood pressure, also called hypotension, impacts almost 50 % of adults in the United States. Left untreated, high blood pressure may increase the risk of heart attack, stroke, kidney disease, vision damage and heart failure. While there’s no remedy for high blood pressure, it can often be managed with some life changes and diet modifications, in addition to treatment if needed. In this seven-day easy meal plan for healthy body force, we map out a month of meals and snacks featuring one-pot and sheet-pan dishes, with basic ingredient lists and meal-prep ideas throughout. Whether you’re recently diagnosed with high blood pressure, are at increased risk or are just looking to optimize your schedule, this seven-day healthy blood pressure food program for beginners may work for you. How We Create Meal PlansRegistered nutritionists deliberately create Eating Well’s meal plans to get easy-to-follow and delightful. Each meal plan meets certain parameters depending on the health situation and/or life purpose it is targeting and is analyzed for correctness using the protein collection, ESHA Food Processor. As health needs differ from person to person, we encourage you to use these ideas as motivation and adjust as you see match. Why This Meal Plan Is Great for You For this healthy blood pressure dinner program, we capped the potassium at no more than 1,500 milligrams per day, as recommended by the American Heart Association. To support a healthy heart, we limited saturated fat to no more than 13 grams per day, or about 6 % to 7 % of the total daily calories. You’ll even find a staggering 40 grams of fiber, on regular, per day. Fiber is an important nutrition with several health benefits, including improved heart health. Fiber is generally touted for its role in lowering cholesterol, though study items to a positive effect on blood pressure as well. One systematic review found that a high-fiber eating was associated with reduced blood pressure levels—and this good finding was constant among individuals with different health problems, such as type 2 diabetes and metabolic syndrome. We included many potassium-rich foods throughout the seven days. Potassium is a mineral that has a positive impact on blood pressure. It helps reduce the effect of sodium on the body and can relax blood vessels, resulting in lower blood pressure. Foods high in potassium include dairy, bananas, avocado, leafy greens, potatoes, salmon and whole grains. Though protein does n’t appear to have a specific or strong link to improved blood pressure, we know it ’s a nutrient that many people prioritize. Each day in this plan provides an average of 84 grams per day. This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it ’s unsustainable for long-term health and well-being. Frequently Asked Questions ​​ Is it OK to mix and match meals if there is one I do not like? Yes, you can feel free to move meals around or mix and match as you see fit. We aimed for daily totals of approximately 1,800 calories, no more than 13 grams saturated fat, no more than 1,500 milligrams sodium and a minimum of 30 grams of fiber per day. We have plenty of healthy blood pressure and heart-healthy recipes to choose from if you’d prefer a different option. Can I eat the same breakfast or lunch every day? Yes, if it ’s easier to eat the same breakfast and lunch every day then that works. Each breakfast is between 419 to 488 calories while lunches span 417 to 471 calories. These ranges are fairly similar and we were mindful to choose heart-healthy recipes for each meal, so a swap should work for most people. Why is there not a modification for 1,200 calories? We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it ’s unsustainable for long-term health and well-being. How much sodium should I eat per day? The American Heart Association recommends no more than 2,300 milligrams per day, with an ideal limit of 1,500 milligrams per day for people with high blood pressure. For reference, 1 teaspoon of salt has about 2,300 milligrams of sodium. Strategies to Improve Blood Pressure: Prioritize Nutrition: If you have high blood pressure, don’t underestimate the impact nutrition can have on your levels. Cutting back on sodium, cooking more meals at home and prioritizing nutrients like fiber and potassium can all help improve blood pressure. Increase Activity: It’s recommended to get at least 150 minutes a week of moderate-intensity exercise. Exercise can improve blood pressure and helps dilate and relax the blood vessels. Check out our 7-Day Walking Plan to Lower Blood Pressure to help you get started. Maintain a Healthy Weight: Working to maintain the optimal weight for your body or lower body weight, if recommended, helps improve blood pressure. For many people, prioritizing nutrients like fiber and potassium while increasing physical activity can help. Manage Stress: It can sometimes be easier said than done, but working to lower stress can help improve blood pressure. Taking some time to unplug and decompress can have some serious health benefits. Heart-Healthy Foods to Focus On: Whole grainsBeans and lentilsFish and shellfishPoultryEggsSoy ( tofu and edamame) Yogurt, kefir, cottage cheese and dairyFruitsVegetablesNuts and seedsHerbs and spicesAvocadoOlive oil How to Meal-Prep Your Week of Meals: Make Quinoa & Chia Oatmeal Mix to have for breakfast throughout the week. Prepare 20-Minute White Bean Soup to have for lunch on Days 2 through 5. Make High-Protein Peanut Butter, Banana & Blueberry Overnight Oats to have for breakfast on Days 2 through 4. Make Pecan Pie Energy Balls to have for a snack throughout the week. Day 1 Breakfast ( 488 calories ) 1 serving Quinoa & Chia Oatmeal Mix, prepared with water1 cup nonfat plain strained yogurt ½ cup blueberries3 Tbsp. slivered almonds A. M. Snack ( 176 calories ) Lunch ( 417 calories ) P. M. Snack ( 302 calories ) 1 medium banana2 Tbsp. almond butter Dinner ( 405 calories ) Daily Totals: 1,787 calories, 77g fat, 10g saturated fat, 90g protein, 206g carbohydrate, 41g fiber, 1,309mg sodium. Make it 1,500 calories: Reduce to 1 Tbsp. slivered almonds at breakfast and omit almond butter at P. M. snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Day 2 Photographer: Brie Goldman, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel Greco Breakfast ( 419 calories ) A. M. Snack ( 176 calories ) Lunch ( 463 calories ) P. M. Snack ( 302 calories ) 1 medium banana2 Tbsp. almond butter Dinner ( 454 calories ) Daily Totals: 1,814 calories, 84g fat, 13g saturated fat, 78g protein, 209g carbohydrate, 41g fiber, 1,204mg sodium. Make it 1,500 calories: Omit almond butter at P. M. snack and omit quinoa at dinner. Make it 2,000 calories: Add 1 plum to lunch and add ¼ cup hummus with 1 cup sliced carrots as an evening snack. Day 3 Ali Redmond Breakfast ( 419 calories ) A. M. Snack ( 176 calories ) Lunch ( 463 calories ) P. M. Snack ( 309 calories ) 1 cup nonfat plain strained Greek-style yogurt1 medium peach2 Tbsp. slivered almonds Dinner ( 470 calories ) Daily Totals: 1,798 calories, 73g fat, 12g saturated fat, 100g protein, 204g carbohydrate, 33g fiber, 1,252mg sodium. Make it 1,500 calories: Omit almonds at lunch and slivered almonds at P. M. snack. Make it 2,000 calories: Add 1 plum to lunch and add ¼ cup hummus with 1 cup sliced carrots as an evening snack. Day 4 Breakfast ( 419 calories ) A. M. Snack ( 176 calories ) Lunch ( 463 calories ) P. M. Snack ( 309 calories ) 1 cup nonfat plain strained Greek-style yogurt1 medium peach3 Tbsp. slivered almonds Dinner ( 447 calories ) Daily Totals: 1,813 calories, 87g fat, 13g saturated fat, 95g protein, 184g carbohydrate, 37g fiber, 1,280mg sodium. Make it 1,500 calories: Omit almonds at lunch and slivered almonds at P. M. snack. Make it 2,000 calories: Add 1 plum to lunch and add ¼ cup hummus with 1 cup sliced carrots as an evening snack. Day 5 Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley Breakfast ( 488 calories ) 1 serving Quinoa & Chia Oatmeal Mix, prepared with water1 cup nonfat plain strained yogurt ½ cup blueberries3 Tbsp. slivered almonds A. M. Snack ( 176 calories ) Lunch ( 463 calories ) P. M. Snack (98 calories ) 2 Tbsp. hummus1 cup sliced bell pepper Dinner ( 515 calories ) Evening Snack ( 62 calories ) Meal-Prep Tip: Reserve 2 servings 4-Ingredient Adas bis-Silq ( Lentil & Chard Soup ) to have for lunch on Days 6 and 7. Daily Totals: 1,802 calories, 75g fat, 10g saturated fat, 77g protein, 231g carbohydrate, 51g fiber, 1,401mg sodium. Make it 1,500 calories: Reduce to 2 Tbsp. slivered almonds at breakfast, omit almonds at lunch and omit evening snack. Make it 2,000 calories: Add 1 plum to lunch, increase to ¼ cup hummus at P. M. snack and add 1 cup low-fat plain kefir to evening snack. Day 6 Ali Redmond Breakfast ( 488 calories ) 1 serving Quinoa & Chia Oatmeal Mix, prepared with water1 cup nonfat plain strained yogurt ½ cup blueberries3 Tbsp. slivered almonds A. M. Snack ( 176 calories ) Lunch ( 471 calories ) P. M. Snack ( 105 calories ) Dinner ( 539 calories ) Daily Totals: 1,778 calories, 73g fat, 10g saturated fat, 65g protein, 240g carbohydrate, 45g fiber, 1,297mg sodium. Make it 1,500 calories: Omit slivered almonds at breakfast and change A. M. snack to ⅓ cup blueberries. Make it 2,000 calories: Add 2 Tbsp. almond butter to P. M. snack. Day 7 Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire Spollen Breakfast ( 488 calories ) 1 serving Quinoa & Chia Oatmeal Mix, prepared with water1 cup nonfat plain strained yogurt ½ cup blueberries3 Tbsp. slivered almonds A. M. Snack ( 176 calories ) Lunch ( 471 calories ) P. M. Snack ( 105 calories ) Dinner ( 549 calories ) Daily Totals: 1,789 calories, 65g fat, 9g saturated fat, 84g protein, 246g carbohydrate, 39g fiber, 1,396mg sodium. Make it 1,500 calories: Omit slivered almonds at breakfast, change P. M. snack to 1 medium orange and omit brown rice at dinner. Make it 2,000 calories: Add 2 Tbsp. almond butter to P. M. snack.

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