The ONE organ responsible for high blood pressure.
One Week Meal Plan for a Healthy Blood Pressure
Dietary Approaches to Stop Hypertension (DASH) is an eating plan rich in fruits, vegetables, whole grains, fish, poultry, nuts, legumes, and low-fat dairy. These foods are high in key nutrients such as potassium, magnesium, calcium, fiber, and protein.
Fortunately, eating a balanced diet and leading an overall healthy lifestyle can help to keep blood pressure levels in check. The meals and snacks in this 7-day 1,200-calorie meal plan follow both the DASH diet (Dietary Approaches to Stop Hypertension) eating pattern and the American Heart Association recommendations for a heart-healthy diet. You'll find plenty of fiber-rich fruits, vegetables and whole grains, lean protein, low-fat dairy and healthy fats like olive oil and avocado. We included lots of high-potassium foods, such as cantaloupe, sweet potatoes and white beans, and seasoned dishes with just a little bit of salt-a combination that works together to keep blood pressure balanced. Lowering your blood pressure can sometimes be about more than just your diet. Talk to your doctor about adding in an exercise program and other healthy lifestyle factors (think: not smoking or decreasing daily stress).
DAY 1
Breakfast (266 calories) Salsa & Egg Toast • 1 slice whole-wheat bread, toasted • 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch each of kosher salt and pepper. • 2 Tbsp. salsa Top toast with egg and salsa. • 1 medium banana
A.M. Snack (63 calories)
• 3/4 cup blueberries
Lunch (343 calories)
White Beans & Veggie Salad
• 2 cups mixed greens
• 3/4 cup veggies of your choice (try cucumbers and tomatoes)
• 1/3 cup white beans, rinsed
• 1/2 avocado, diced
Combine ingredients and top salad with 1 Tbsp. red-wine vinegar, 2 tsp. olive oil and freshly ground pepper.
P.M. Snack (62 calories)
• 1 medium orange
- Dinner(449 calories)
- 1 serving Garlic Roasted Salmon & Brussels Sprouts
- 1/2 cup cooked lentils seasoned with a pinch each of kosher salt and pepper
DAY 2
Plan Ahead: Prepare the Roasted Beet Salad through Step 4 and refrigerate overnight.
Breakfast (268 calories)
Strawberry Oatmeal
• 1/2 cup rolled oats, cooked in 1 cup skim milk
• 1/2 cup sliced strawberries
Cook oats and top with strawberries and a pinch of cinnamon.
A.M. Snack (109 calories)
• 2 cups cubed cantaloupe
Lunch (318 calories)
Veggie-Hummus Sandwich
• 2 slices whole-wheat bread
• 3 Tbsp. hummus
• 1/4 avocado, mashed
• 1/4 medium red bell pepper, sliced
• 1/4 cup cucumber slices
• 1 cup mixed greens
Spread each slice of bread with hummus and avocado. Top one slice with vegetables and press the slices together to make a sandwich.
P.M. Snack (50 calories)
• 2 medium carrots
- Dinner(472 calories)
- 1 serving Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto
- 1 diagonal slice baguette (1/4 inch thick), preferably whole-wheat, topped with 2 Tbsp. grated Parmesan cheese and toasted
DAY 3
Plan Ahead: Cook an extra 3 oz. of chicken tonight and pack it up with 2/3 cup of the Roasted Beet Salad for lunch tomorrow.
Breakfast (270 calories)
Blueberry & Almond Yogurt Parfait
• 3/4 cup nonfat plain Greek yogurt
• 1/4 cup blueberries
• 1 1/2 Tbsp. slivered almonds
Top yogurt with blueberries and almonds.
• 1 2/3 cups cubed cantaloupe
A.M. Snack (50 calories)
• 2 medium carrots
Lunch (347 calories)
Mixed Greens with Lentils & Sliced Apple
• 1 1/2 cups mixed greens
• 1/2 cup cooked lentils
• 1 apple, sliced
• 1 1/2 Tbsp. crumbled feta cheese
Top greens with lentils, 1/2 of the apple slices and feta. Dress the salad with 1 Tbsp. red-wine vinegar and 2 tsp. olive oil. Serve the remaining apple slices on the side.
P.M. Snack (62 calories)
• 1 medium orange
- Dinner(448 calories)
- 1 1/3 cupsRoasted Beet Salad
- 4 oz. chicken breast, cooked in 1 tsp. olive oil and seasoned with 1/4 tsp. cumin and a pinch each of kosher salt and pepper
Day 4
Plan Ahead: Tonight, set aside 2 extra tortillas, 1/2 cup beans and 1/2 cup corn at dinner to have for lunch tomorrow.
Breakfast (270 calories)
White Bean & Avocado Toast
• 1 slice whole-wheat bread, toasted
• 1/2 avocado, mashed
• 1/4 cup canned white beans, rinsed and mashed
Top toast with mashed avocado and white beans. Season with a pinch each of kosher salt, pepper and crushed red pepper.
A.M. Snack (50 calories)
• 2 medium carrots
Lunch (341 calories)
Green Salad with Chicken
• 2 cups mixed greens
• 3 oz. leftover cooked chicken breast
• 2/3 cup Roasted Beet Salad
Combine ingredients and top with 2 tsp. each lemon juice and olive oil.
P.M. Snack (62 calories)
• 1 medium orange
Dinner (472 calories)
Black Bean & Corn Tacos
• 2 corn tortillas, warmed
• 1/4 cup canned black beans, rinsed and mashed
• 1/2 cup corn
• 1/2 avocado, diced
• 1/4 cup salsa
Spread tortillas with beans. Top with corn, avocado and salsa.
• 2 cups mixed greens, topped with 1 Tbsp. lime juice, 2 tsp. olive oil and a pinch each of kosher salt and pepper.
Day 5
Breakfast (288 calories)
Blueberry & Almond Yogurt Parfait
• 3/4 cup nonfat plain Greek yogurt
• 1/4 cup blueberries
• 1 1/2 Tbsp. slivered almonds
Top yogurt with blueberries and almonds.
• 2 cups cubed cantaloupe
A.M. Snack (13 calories)
• 1/2 bell pepper, sliced
Lunch (336 calories)
Toaster-Oven Tostadas
• 2 corn tortillas
• 1/2 cup canned black beans, rinsed
• 1/2 cup corn
• 1/2 bell pepper, sliced
• 2 Tbsp. shredded Cheddar cheese
Top tortillas with beans, corn, bell pepper and cheese. Toast until the cheese begins to melt.
P.M. Snack (42 calories)
• 1/2 cup blueberries
- Dinner(428 calories)
- 2 1/2 cups Avocado & Shrimp Chopped Salad
- 1 diagonal slice baguette (1/4 inch thick), preferably whole-wheat, toasted
Evening Snack (84 calories)
• 2 kiwis
Day 6
Plan Ahead: Pack up 1 1/2 cups of the Chicken Chili with Sweet Potatoes for lunch tomorrow.
Breakfast (266 calories)
Banana Oatmeal
• 1/3 cup rolled oats, cooked in 2/3 cup milk
• 1 medium banana, sliced
Cook oats and top with banana and a pinch of cinnamon.
- A.M. Snack(136 calories)
- 1 cup blueberries
- 1 Tbsp. unsalted dry-roasted almonds
Lunch (308 calories)
Tuna & White Bean Salad
• 1/2 cup canned white beans, rinsed
• 2 1/2 oz. (about 1/4 cup) chunk light tuna in water, drained
• 8 cherry tomatoes, halved
• 1/2 cucumber, sliced
• 1 Tbsp. red-wine vinegar
• 2 tsp. olive oil
• 2 cups mixed greens
Combine beans, tuna, tomatoes and cucumber. Toss with vinegar, oil and a pinch each of kosher salt and pepper. Serve over greens.
P.M. Snack (62 calories)
• 1 medium orange
- Dinner(440 calories)
- 1 1/2 cups Chicken Chili with Sweet Potatoes
- 2 cups mixed greens, topped with 1 Tbsp. balsamic vinegar, 2 tsp. olive oil and a pinch each of kosher salt and pepper.
Day 7
Breakfast (255 calories)
Egg & Tomato Tortilla
• 1 corn tortilla
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch of pepper.
• 5 cherry tomatoes, halved
Top tortilla with egg and tomatoes.
• 1 medium banana
A.M. Snack (109 calories)
• 2 cups cubed cantaloupe
Lunch (324 calories)
• 1 1/2 cups Chicken Chili with Sweet Potatoes
P.M. Snack (46 calories)
• 1 cup strawberries
Dinner (446 calories)
• 1 serving Stuffed Delicata Squash
• 2 cups mixed greens
• 1/4 cup grated carrot
Top greens with carrot and drizzle with 1 Tbsp. balsamic vinegar and 2 tsp. olive oil.
Note: This meal plan is controlled for calories, fiber, saturated fat, sodium and potassium. If another nutrient is of particular concern, speak with your health-care provider about altering this meal plan to better suit your individual health needs.
