Hypertension diet plan for acid reflux
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Spinach
Kale
Broccoli
Carrots
Bell peppers
Cucumbers
Tomatoes
Strawberries
Blueberries
Apples
Bananas
Oranges
Chicken breast
Turkey breast
Salmon
Tuna
Lean beef
Greek yogurt
Skim milk
Cottage cheese
Quinoa
Brown rice
Oats
Whole grain bread
Almonds
Walnuts
Avocados
Olive oil
Garlic
Ginger
Turmeric
Basil
Low-sodium vegetable broth
Diet plan overview
Dealing with both hypertension and acid reflux can complicate meal choices. The hypertension diet plan for acid reflux aims to soothe your stomach and your blood pressure. It avoids foods that are known triggers for reflux, such as citrus, spicy foods, and high-fat meals, while also cutting back on salt.
The focus is on bland, yet nourishing foods that prevent irritation—think baked chicken, rice, and cooked vegetables. This diet not only helps in managing blood pressure but also reduces the discomfort and health risks associated with acid reflux.
Foods to eat
Lean Meats: Chicken, turkey, and lean beef are less likely to trigger reflux.
Root Vegetables: Carrots, sweet potatoes, and beets can help calm the stomach.
Oatmeal: A low-acid, high-fiber breakfast option to start the day right.
Ginger: Fresh or in tea form, it can help reduce acid reflux symptoms.
Non-Citrus Fruits: Bananas, apples, and melons are generally well-tolerated.
✅ Tip
Foods not to eat
Citrus Fruits: Oranges, grapefruits, and lemons can trigger acid reflux.
Spicy Foods: Hot peppers and curries might aggravate symptoms.
Chocolate: Contains caffeine and theobromine, which can cause reflux.
Fried Foods: Greasy foods can relax the lower esophageal sphincter.
Carbonated Drinks: Bubbly sodas and seltzers can increase bloating.
Main benefits
📊 Hypertension food breakdown (Source)
How to budget on this diet plan
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Meal plan suggestion
Day 1
- Breakfast:Greek yogurt with blueberries, strawberries, and a sprinkle of almonds
- Lunch:Kale and spinach salad with grilled chicken breast, cucumber, bell peppers, and olive oil dressing
- Dinner:Grilled salmon with quinoa and steamed broccoli
- Snack:Apple slices with cottage cheese
Day 2
- Breakfast:Oats cooked with skim milk, topped with bananas, strawberries, and walnuts
- Lunch:Turkey breast wrap with whole grain bread, tomatoes, spinach, and basil
- Dinner:Stir-fried lean beef with garlic, ginger, turmeric, and carrots served with brown rice
- Snack:Orange slices with Greek yogurt
Day 3
- Breakfast:Smoothie with Greek yogurt, spinach, blueberries, and bananas
- Lunch:Tuna salad with kale, bell peppers, cucumbers, and olive oil dressing
- Dinner:Grilled turkey breast with mashed sweet potatoes and steamed broccoli
- Snack:Cottage cheese with strawberries
Day 4
- Breakfast:Greek yogurt parfait with oats, strawberries, and walnuts
- Lunch:Brown rice bowl with grilled salmon, spinach, tomatoes, and olive oil
- Dinner:Grilled chicken breast with steamed kale and quinoa
- Snack:Sliced cucumber and bell peppers with Greek yogurt dip
Day 5
- Breakfast:Oats with skim milk, apples, cinnamon, and almonds
- Lunch:Broccoli and turkey breast stir-fry with garlic, ginger, and turmeric, served with quinoa
- Dinner:Grilled lean beef with steamed carrots and brown rice
- Snack:Banana slices with cottage cheese
Day 6
- Breakfast:Greek yogurt with blueberries, oats, and walnuts
- Lunch:Whole grain bread sandwich with grilled chicken breast, spinach, cucumber, and basil
- Dinner:Baked salmon with steamed spinach and quinoa
- Snack:Apple slices with almonds
Day 7
- Breakfast:Smoothie with Greek yogurt, kale, strawberries, and bananas
- Lunch:Tuna salad with spinach, bell peppers, tomatoes, and olive oil dressing
- Dinner:Grilled turkey breast with steamed broccoli and brown rice
- Snack:Cottage cheese with blueberries
Want to learn more?
⚠️ Keep in mind
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Listonic team
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