A 7-Day Diet Plan for High Blood Pressure
Here is the best diet plan for controlling high blood pressure, as well as a sample 7-day meal plan that is relatively easy to follow

High blood pressure or hypertension can be effectively managed with a combination of medications and lifestyle changes. Diet, especially, plays a crucial role in keeping your blood pressure levels under control.

Here is the best diet plan for controlling high blood pressure, as well as a sample 7-day meal plan that is relatively easy to follow.

What is the best diet plan for high blood pressure?

The DASH diet (Dietary Approaches to Stop Hypertension) is an eating pattern designed to manage high blood pressure.

The DASH diet focuses on eating plenty of vegetables, fruits, whole grains, seeds, and nuts. It also encourages the consumption of fish and poultry as sources of lean protein.

The diet is low in sodium and saturated fats while being rich in fiber, vitamins, and minerals that help lower blood pressure (such as potassium, calcium, and magnesium). It also provides you with enough lean protein and healthy fats for overall health. 

Although your individual food preferences and calorie requirements may vary, it is important to reduce your salt and saturated fat intake, avoid smoking, limit alcohol consumption, and follow a regular exercise routine for better blood pressure control. A dietitian can help you design an eating plan that best suits your needs.

Sample 7-day diet plan for high blood pressure

Table. 7-day diet plan for high blood pressure
Breakfast Lunch Dinner Snacks
Day 1
  • Diced seasonal fruits with a cup of skimmed milk (vegan option: soy or almond milk)
  • One slice of whole-grain bread (28 grams) with unsalted peanut or almond butter
  • Decaf coffee, tea, or herbal tea
  • Skinless chicken wrap in a whole wheat tortilla (use low-fat, salt-free dressing)
  • Vegans may use tofu instead of chicken
  • Vegetable salad (carrots, tomatoes, and bell peppers)
  • Low-fat, unsweetened yogurt (half cup)
  • Vegetable and grilled tuna salad (vegans may use boiled chickpeas instead of fish) with low-fat and salt-free dressing
  • One orange
  • One whole wheat bagel
  • Cup of skimmed milk or plant-based milk
  • Fruits such as orange/apple/banana
  • Whole wheat crackers (low salt)
  • One-third cup unsalted pistachio
Day 2
  • One whole-grain bagel with a teaspoon of trans-fat-free margarine
  • One banana
  • One cup of skimmed or fat-free milk or plant-based milk
  • Minced chicken kebabs (vegan option: lentil kebabs) with cherry tomatoes, bell pepper, and onion
  • Boiled oats or quinoa
  • One cup of pineapple chunks
  • One cup of whole-grain spaghetti cooked in marinara sauce (no added salt) with assorted vegetables
  • One small whole-grain roll with a teaspoon of olive oil
  • One orange or nectarine
  • Steamed vegetable sticks 
  • Yogurt dip or hummus
  • Trail mix (seeds and berries)
Day 3
  • Banana smoothie in low-fat yogurt or skim milk
  • Two slices of whole-grain bread 
  • Diced seasonal fruits
  • Herbal tea
  • Broccoli soup
  • One cup of rice tossed with seasonal vegetables in a teaspoon of olive oil
  • One-third cup of pecans
  • Half a cup of low-fat yogurt
  • Grilled salmon
  • Shallots, pepper, cherry tomatoes, and mushroom in vinaigrette dressing
  • One cup of skimmed milk
  • Coconut water
  • Almond butter with rice cakes
Day 4
  • Freshly squeezed pomegranate juice
  • Boiled egg whites
  • One cup of skimmed milk
  • Two slices of multigrain toast with unsalted nut butter
  • Scrambled tofu (using olive oil, cherry tomatoes, and onions) with one teaspoon of low-fat Caesar dressing
  • Whole-grain flatbread or pita bread
  • Herbal tea
  • Minced beef/chicken and cauliflower rice bowl with one teaspoon of olive oil
  • One small sourdough roll
  • One banana
  • Baked pita chips
  • Hummus/yogurt dip
  • Unsalted, roasted nuts
Day 5
  • Overnight oats made with rolled oats, skimmed milk/plant-based milk, pumpkin seeds, and flaxseeds
  • Decaf coffee, tea, or herbal tea
  • One bran muffin
  • Chopped avocado and shrimp salad made with one teaspoon of olive oil
  • One cup of wild rice
  • Boiled egg whites and hummus sandwich with whole-grain bread
  • One cup of diced carrots and cucumber
  • One cup of freshly squeezed fruit juice
  • One cup of berries
  • Salt-free wheat crackers
  • Salt-free salsa dip
Day 6
  • Berries and low-fat yogurt parfait
  • Half a bowl of diced fruits 
  • Decaf coffee, tea, or herbal tea
  • One slice of whole wheat toast with a teaspoon of salt-free peanut butter
  • Boiled chickpeas and mushroom salad
  • Half a cup of boiled brown rice
  • One cup of fat-free yogurt
  • Stir-fried diced chicken with boiled peas, broccoli, and bell pepper
  • One whole-grain tortilla
  • One teaspoon of low-fat mayo
  • One teaspoon of olive oil
  • Dark chocolate (70%)
  • Mixed seeds and nuts
  • Diced pineapple
Day 7
  • Broken wheat porridge 
  • Half a cup of boiled peas 
  • One cup of freshly squeezed orange juice
  • Spinach and egg white crepes
  • One cup of fat-free yogurt
  • One cup of wild rice
  • Tuna and veggie salad with low-fat mayo
  • One bagel
  • One cup of fat-free milk
  • Roasted, unsalted foxnuts
  • Bowl of berries
  • Whole-wheat crackers

QUESTION

Salt and sodium are the same. See Answer

What to consider before choosing your diet plan

Before you choose any dietary regimen to manage your blood pressure, make sure to keep the following in mind:

  • Ask your doctor or nutritionist if the diet plan is safe and effective for you.
  • Choose a diet plan that is sustainable, not too restrictive, and cost-effective.
  • Try to select foods that are easy to procure locally.
  • Make sure the diet meets your nutritional requirements and suits your dietary preferences (vegetarian or vegan).
  • Make sure the diet suits your lifestyle (time and convenience).

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Medically Reviewed on 11/8/2022
References
Image Source: Getty image

References: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20047110

https://www.nhlbi.nih.gov/education/dash-eating-plan