90 30 50 diet plan for high blood pressure
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Chicken breast
Salmon
Tofu
Turkey breast
Quinoa
Avocado
Eggs
Spinach
Broccoli
Cauliflower
Kale
Bell peppers
Brussels sprouts
Blueberries
Apples
Oranges
Bananas
Greek yogurt
Cottage cheese
Almonds
Walnuts
Olive oil
Flaxseeds
Chia seeds
Lentils
Black beans
Brown rice
Whole wheat bread
Sweet potatoes
Oats
Greek yogurt
Skim milk
Mozzarella cheese
Diet plan overview
The 90 30 50 diet plan for high blood pressure focuses on reducing sodium intake while ensuring a balanced diet rich in protein, fiber, and healthy fats. By consuming at least 90 grams of protein, 30 grams of fiber, and 50 grams of fats daily, this plan helps manage blood pressure and promotes cardiovascular health. Foods rich in potassium, magnesium, and calcium are emphasized to counteract high blood pressure.
This diet discourages the consumption of processed foods, which are often high in sodium, and instead promotes whole grains, lean proteins, and plenty of fruits and vegetables. Such dietary adjustments can significantly impact blood pressure levels and improve overall heart health.
Foods to eat
Leafy Greens: Spinach, kale, and Swiss chard help lower blood pressure.
Beetroot: Contains nitrates that promote healthy blood flow.
Oily Fish: Salmon, mackerel, and sardines provide heart-healthy omega-3 fats.
Oats: High in fiber and proven to lower blood pressure.
Garlic: Has blood pressure-lowering properties.
✅ Tip
Foods not to eat
Salty Snacks: Chips, pretzels, and salted nuts can increase blood pressure.
Processed Meats: Bacon, sausages, and deli meats are often high in sodium.
Sugary Foods: Cakes, cookies, and candies can lead to weight gain and high blood pressure.
Full-Fat Dairy: Cheese and cream can raise cholesterol levels.
Canned Soups: Usually high in sodium and should be limited.
Main benefits
📊 Nutrient breakdown of the 90 30 50 diet (Source)
How to budget on this diet plan
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Meal plan suggestion
Day 1
- Breakfast:Greek yogurt with chia seeds, blueberries, and a banana
- Lunch:Grilled chicken breast salad with spinach, kale, avocado, and olive oil dressing
- Dinner:Salmon with quinoa and steamed broccoli
- Snack:Cottage cheese with walnuts and an apple
Day 2
- Breakfast:Oatmeal with flaxseeds, almonds, and a sliced orange
- Lunch:Turkey breast sandwich on whole wheat bread with bell peppers and avocado
- Dinner:Tofu stir-fry with Brussels sprouts, bell peppers, and brown rice
- Snack:Greek yogurt with blueberries and walnuts
Day 3
- Breakfast:Smoothie with Greek yogurt, spinach, banana, and flaxseeds
- Lunch:Lentil soup with kale and whole wheat bread
- Dinner:Grilled chicken breast with sweet potatoes and steamed cauliflower
- Snack:Cottage cheese with chia seeds and an apple
Day 4
- Breakfast:Greek yogurt with almonds, blueberries, and chia seeds
- Lunch:Salmon salad with spinach, kale, and avocado
- Dinner:Turkey breast with quinoa and roasted Brussels sprouts
- Snack:Mozzarella cheese with a sliced orange and walnuts
Day 5
- Breakfast:Omelet with spinach, bell peppers, and mozzarella cheese
- Lunch:Tofu and black bean wrap on whole wheat bread with avocado and bell peppers
- Dinner:Grilled chicken breast with brown rice and roasted Brussels sprouts
- Snack:Greek yogurt with almonds and blueberries
Day 6
- Breakfast:Cottage cheese with chia seeds, blueberries, and banana
- Lunch:Salmon quinoa bowl with kale, spinach, and avocado
- Dinner:Turkey breast with sweet potatoes and steamed cauliflower
- Snack:Oatmeal with flaxseeds, walnuts, and a sliced apple
Day 7
- Breakfast:Greek yogurt smoothie with kale, spinach, blueberries, and flaxseeds
- Lunch:Grilled chicken breast salad with quinoa, avocado, and bell peppers
- Dinner:Tofu stir-fry with broccoli, Brussels sprouts, and brown rice
- Snack:Cottage cheese with almonds and an orange
Want to learn more?
⚠️ Keep in mind
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Listonic team
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