Hypertension diet plan for marathon training

Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Spinach
Avocado
Kale
Bananas
Salmon
Chicken breast
Greek yogurt
Quinoa
Brown rice
Black beans
Almonds
Walnuts
Oranges
Strawberries
Blueberries
Tomatoes
Broccoli
Carrots
Bell peppers
Sweet potatoes
Oatmeal
Whole wheat bread
Cottage cheese
Lean beef
Tofu
Eggs
Low-fat milk
Edamame
Lentils
Flaxseeds
Chia seeds
Olive oil
Garlic
Diet plan overview
Preparing for a marathon requires a diet that supports both your cardiovascular health and your endurance training. The hypertension diet plan for marathon training blends ample carbohydrates for energy with lean proteins and heart-healthy fats to ensure sustained performance. Foods are selected to maximize energy levels while keeping sodium intake low to maintain healthy blood pressure levels.
This diet plan is a crucial part of your training regimen, helping you reach peak performance without compromising your heart health. Adequate hydration and timed meals are key components of this strategic dietary approach.

Foods to eat
Complex Carbs: Sweet potatoes, brown rice, and quinoa for sustained energy.
Lean Proteins: Chicken breast and turkey to aid muscle recovery.
Healthy Fats: Avocados and olive oil for heart health.
Electrolyte-Rich Foods: Bananas and coconut water to replenish potassium.
Hydrating Vegetables: Cucumbers and lettuce to help maintain hydration.
✅ Tip
Foods not to eat
Fried Foods: Fried chicken and fries can cause digestive issues.
Heavy Cream-Based Sauces: Alfredo sauce and rich gravies slow digestion.
Sugary Snacks: Donuts, cookies, and candy can cause energy crashes.
Processed Meats: Hot dogs and bacon are high in sodium and fats.
Alcohol: Can dehydrate and reduce muscle recovery.
Main benefits

📊 Hypertension food breakdown (Source)
How to budget on this diet plan
Download the grocery list for FREE
- Add and remove items
- Sort items by store aisles
- Share the list with your partner

Meal plan suggestion
Day 1
- Breakfast:Oatmeal topped with blueberries, chia seeds, and low-fat milk
- Lunch:Quinoa salad with spinach, bell peppers, tomatoes, and avocado
- Dinner:Grilled salmon with sweet potato mash and steamed broccoli
- Snack:Greek yogurt with strawberries and walnuts
Day 2
- Breakfast:Whole wheat toast with cottage cheese and sliced bananas
- Lunch:Lentil soup with kale and carrots
- Dinner:Chicken breast with brown rice and steamed edamame
- Snack:Almonds and orange slices
Day 3
- Breakfast:Smoothie with spinach, avocado, Greek yogurt, and flaxseeds
- Lunch:Black bean salad with quinoa, kale, and bell peppers
- Dinner:Tofu stir-fry with broccoli, garlic, and brown rice
- Snack:Cottage cheese with blueberries and walnuts
Day 4
- Breakfast:Omelet with tomatoes, spinach, and bell peppers
- Lunch:Salmon and avocado wrap in whole wheat bread
- Dinner:Lean beef stir-fry with edamame and quinoa
- Snack:Greek yogurt with almonds and blueberries
Day 5
- Breakfast:Oatmeal with strawberries, chia seeds, and low-fat milk
- Lunch:Quinoa bowl with chicken breast, avocado, and tomatoes
- Dinner:Grilled salmon with sweet potato fries and steamed broccoli
- Snack:Cottage cheese with orange slices and walnuts
Day 6
- Breakfast:Whole wheat toast with avocado and poached eggs
- Lunch:Lentil salad with kale, carrots, and bell peppers
- Dinner:Lean beef chili with black beans and quinoa
- Snack:Greek yogurt with strawberries and almonds
Day 7
- Breakfast:Smoothie with spinach, banana, Greek yogurt, and chia seeds
- Lunch:Chicken breast salad with avocado, tomatoes, and quinoa
- Dinner:Tofu stir-fry with sweet potatoes and broccoli
- Snack:Cottage cheese with blueberries and walnuts
Want to learn more?
⚠️ Keep in mind
Other diet plans

Carnivore diet plan for diabetics
This diet plan on the carnivore diet for diabetic individuals is quite low on carbs while approximating almost 100 percent in protein and fats. This helps to control blood sugar levels. Avoiding sugars and most of carbs can make it possible to have diabetes well under control. It is a radical but straightforward dietary intervention which should be done with supervision and guidance from health practitioners.

Carnivore diet plan for healthy eating
Healthy eating in the carnivore diet plan comprises a range of nutrient-dense sourced meats, such as organs and bone broths, which contain critical vitamins and minerals. It aims to eliminate inflammatory reactions, which are characteristic of some lifestyle diseases, and cut back the diet to essential nutrients. It may seem limiting, however, it facilitates looking deeper into the quality of every piece of meat cuisine.

Carnivore diet plan for beginners
The following carnivore beginner’s plan is especially intended for those who are new to the carnivore way of life. It begins by eating only meat instead of animal-based foods. Just after a few weeks or so, start introducing other types of food, such as fish, poultry, and organ meat. No complicated steps involved - learn the basics of meat preparation and accommodate a new food pattern.
Listonic team
Fact-checked