7-day meal plan designed to help manage high blood pressure

Photo by Mufid Majnun on Unsplash

Here’s a 7-day meal plan designed to help manage high blood pressure, focusing on the DASH (Dietary Approaches to Stop Hypertension) diet principles. This plan emphasizes fruits, vegetables, whole grains, lean protein, and low-fat dairy while minimizing salt and saturated fats.

Day 1

Breakfast

• 1 cup oatmeal with 1 tablespoon flaxseeds, fresh berries, and a drizzle of honey

• 1 cup low-fat milk or unsweetened almond milk

• 1 cup green tea

Snack

• 1 medium apple

• 1 small handful of unsalted almonds

Lunch

• Grilled chicken salad with spinach, kale, cherry tomatoes, cucumbers, and balsamic vinaigrette

• 1 slice of whole-grain bread

Snack

• 1 cup baby carrots with 2 tablespoons hummus

Dinner

• Baked salmon with lemon and dill

• Steamed broccoli and quinoa

• 1 cup herbal tea

Day 2

Breakfast

• Whole-grain toast with avocado and a sprinkle of sesame seeds

• 1 boiled egg

• 1 orange

Snack

• 1 cup low-fat Greek yogurt with a handful of fresh blueberries

Lunch

• Lentil soup

• 1 small whole-grain roll

• Side salad with olive oil and vinegar dressing

Snack

• 1 small pear

Dinner

• Grilled turkey burger (no bun) with sautéed spinach and mushrooms

• Mashed sweet potatoes

Day 3

Breakfast

• Smoothie: Spinach, banana, unsweetened almond milk, chia seeds, and frozen mango

• 1 slice whole-grain toast

Snack

• 1 handful unsalted walnuts

Lunch

• Grilled shrimp with a mixed greens salad (add cucumber, bell peppers, and a light vinaigrette)

• 1 small serving of brown rice

Snack

• 1 small cucumber sliced with a pinch of paprika

Dinner

• Stir-fried tofu and mixed vegetables (use low-sodium soy sauce)

• Quinoa

Day 4

Breakfast

• Scrambled eggs with spinach and diced tomatoes

• 1 slice whole-grain toast

• 1 small apple

Snack

• 1 handful of unsalted sunflower seeds

Lunch

• Grilled chicken breast

• Roasted asparagus and sweet potatoes

Snack

• 1 medium banana

Dinner

• Baked cod with a side of steamed green beans

• Wild rice

Day 5

Breakfast

• Whole-grain cereal with unsweetened almond milk

• Sliced strawberries

Snack

• 1 boiled egg

Lunch

• Whole-grain wrap with turkey, spinach, and avocado

• 1 small cup of vegetable soup

Snack

• A handful of edamame

Dinner

• Grilled salmon with a side of roasted Brussels sprouts and quinoa

Day 6

Breakfast

• Smoothie: Kale, frozen pineapple, unsweetened almond milk, and flaxseed

• 1 small handful of walnuts

Snack

• 1 small orange

Lunch

• Chickpea salad with cucumbers, tomatoes, parsley, olive oil, and lemon

• 1 small slice whole-grain bread

Snack

• Celery sticks with 2 tablespoons of peanut butter

Dinner

• Grilled chicken with roasted zucchini and wild rice

Day 7

Breakfast

• 1 slice whole-grain toast with almond butter

• 1 small pear

Snack

• 1 small handful of unsalted mixed nuts

Lunch

• Baked salmon over a spinach and arugula salad with a lemon vinaigrette

• 1 small side of quinoa

Snack

• 1 small bowl of unsalted popcorn

Dinner

• Grilled turkey meatballs with sautéed green beans and brown rice

Tips:

• Keep sodium intake below 2,300 mg per day (or 1,500 mg if advised by a doctor).

• Flavor foods with herbs, spices, garlic, or lemon instead of salt.

• Drink plenty of water and limit caffeine and alcohol.