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Heart-healthy diet plan for high blood pressure

Looking to keep your blood pressure in check while enjoying tasty meals? A heart-healthy diet can make managing high blood pressure simple and satisfying. With this plan, you’ll find it's all about making delicious, nutritious choices that support your heart health every day.

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Diet plan grocery list

  • Spinach
  • Broccoli
  • Carrots
  • Bell peppers
  • Tomatoes
  • Garlic
  • Sweet potatoes
  • Red onions
  • Apples
  • Bananas
  • Berries

  • Oranges
  • Skinless chicken breast
  • Salmon
  • Turkey breast
  • Lean ground beef
  • Tofu
  • Brown rice
  • Quinoa
  • Oats
  • Whole grain bread
  • Low-fat yogurt

  • Skim milk
  • Olive oil
  • Avocado
  • Almonds
  • Walnuts
  • Chia seeds
  • Flaxseeds
  • Lentils
  • Black beans
  • Kidney beans
  • Low-sodium chicken broth

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Article Reviewed
• Written by our editorial team.
• Published on June 21, 2024.
• Updated on June 21, 2024.

Diet plan overview

The heart-healthy diet plan for high blood pressure is designed to help you manage your blood pressure levels through smart food choices. This plan focuses on incorporating heart-friendly foods that can naturally support lower blood pressure, making it easier to keep your heart health in check. It's about enjoying flavorful, nutritious meals that contribute to your overall well-being.

Eating in a way that supports healthy blood pressure can have a big impact on how you feel day-to-day. With the right choices, you’ll find it's possible to savor your meals while taking great care of your heart.

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Foods to eat

  • Fresh Fruits and Vegetables: Berries, oranges, leafy greens, and bell peppers are packed with nutrients and great for maintaining a healthy blood pressure.
  • Whole Grains: Opt for oats, quinoa, brown rice, and whole wheat bread, which provide fiber and essential nutrients while supporting heart health.
  • Lean Proteins: Skinless chicken, fish, beans, and legumes offer protein without the saturated fats that can raise blood pressure.
  • Nuts and Seeds: Almonds, chia seeds, and flaxseeds provide healthy fats and can help lower cholesterol levels.
  • Low-Fat Dairy: Skim milk, low-fat yogurt, and reduced-fat cheese offer calcium and protein with less saturated fat.

Foods not to eat

  • Salty Foods: Avoid chips, salted nuts, and canned soups that are high in sodium and can increase blood pressure.
  • Processed Meats: Ham, bacon, and sausages often contain high levels of salt and unhealthy fats, which can affect heart health negatively.
  • Sugary Snacks: Pastries, candies, and sugary cereals can contribute to high blood pressure and overall poor heart health.
  • Full-Fat Dairy: Whole milk, cream, and full-fat cheeses can be high in saturated fats, which are best minimized for blood pressure management.
  • Fried Foods: French fries, fried chicken, and other deep-fried items are usually high in unhealthy fats that can raise blood pressure.
💡 Tip

Add a squeeze of fresh lemon to your water or salads to help balance sodium levels and support lower blood pressure.

Main benefits

The heart-healthy diet plan for high blood pressure is excellent for reducing stress levels naturally. It emphasizes foods that enhance nitric oxide production, improving blood vessel function and lowering pressure. This diet can also help reduce arterial stiffness and inflammation, promoting overall vascular health. Additionally, it supports kidney function by lowering the workload on these vital organs.

Heart-healthy diet plan for high blood pressure graph

📊 Hypertension food breakdown (Source)

How to budget on this diet plan

Buy frozen vegetables instead of fresh ones—they’re just as nutritious and often cheaper. Stock up on whole grains like brown rice and oats in bulk to save money and make meal planning easier. Swap out pricey cuts of meat for beans and lentils, which are great for your heart and wallet. Look for sales on low-sodium canned goods to add variety without the high cost.

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Meal Plan for Heart-healthy Diet Plan for High Blood Pressure

Day 1

  • Breakfast: Oatmeal with bananas, flaxseeds, and skim milk
  • Lunch: Quinoa salad with spinach, bell peppers, and cherry tomatoes, drizzled with olive oil
  • Dinner: Grilled salmon with roasted sweet potatoes and steamed broccoli
  • Snack: Low-fat yogurt with mixed berries and a sprinkle of chia seeds

Calories: 1500   Fat: 50g   Carbs: 180g   Protein: 85g

Day 2

  • Breakfast: Smoothie with spinach, banana, berries, and skim milk
  • Lunch: Lentil soup with carrots, garlic, and red onions
  • Dinner: Baked chicken breast with brown rice and steamed carrots
  • Snack: Apple slices with almond butter

Calories: 1450   Fat: 45g   Carbs: 175g   Protein: 80g

Day 3

  • Breakfast: Whole grain bread topped with avocado slices and a side of berries
  • Lunch: Spinach and turkey breast salad with olive oil dressing
  • Dinner: Stir-fried tofu with bell peppers and broccoli over brown rice
  • Snack: Orange slices with walnuts

Calories: 1550   Fat: 52g   Carbs: 178g   Protein: 85g

Day 4

  • Breakfast: Smoothie bowl with low-fat yogurt, banana, and flaxseeds
  • Lunch: Quinoa and black bean bowl with diced tomatoes and avocado
  • Dinner: Grilled turkey breast with roasted carrots and steamed spinach
  • Snack: Skim milk with a handful of almonds

Calories: 1470   Fat: 48g   Carbs: 170g   Protein: 82g

Day 5

  • Breakfast: Whole grain toast with almond butter and sliced bananas
  • Lunch: Brown rice and kidney bean bowl with sautéed bell peppers and red onions
  • Dinner: Baked salmon with quinoa and a side of garlic sautéed spinach
  • Snack: Carrot sticks with low-fat yogurt dip

Calories: 1520   Fat: 51g   Carbs: 175g   Protein: 85g

Day 6

  • Breakfast: Oatmeal with apples, walnuts, and skim milk
  • Lunch: Spinach and quinoa salad with diced tomatoes and olive oil dressing
  • Dinner: Grilled chicken breast with roasted sweet potatoes and steamed broccoli
  • Snack: Mixed berries with a sprinkle of chia seeds

Calories: 1480   Fat: 47g   Carbs: 176g   Protein: 83g

Day 7

  • Breakfast: Smoothie with low-fat yogurt, spinach, banana, and berries
  • Lunch: Lentil and vegetable soup with carrots, garlic, and red onions
  • Dinner: Baked tofu with brown rice and steamed broccoli
  • Snack: Orange slices with a handful of almonds

Calories: 1450   Fat: 46g   Carbs: 170g   Protein: 80g

These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.

Download the FREE grocery list for this Diet plan

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⚠️ Keep in Mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

fact-checked review
Article Reviewed
• Written by our editorial team.
• Published on June 21, 2024.
• Updated on June 21, 2024.

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