Heart-healthy meal plan for high blood pressure

If you’re managing high blood pressure, try these heart-healthy snacks:

• Celery sticks with low-sodium peanut butter
• Unsweetened applesauce with a dash of cinnamon
• Cherry tomatoes with a sprinkle of basil
• Plain Greek yogurt with a handful of blueberries
• Sliced pears with a dollop of cottage cheese
• Lightly salted edamame
• Handful of unsalted mixed nuts

For a heart-healthy diet targeting high blood pressure, prioritize water, herbal teas (such as hibiscus for its potential blood pressure-lowering effects), and low-sodium vegetable juices. Drink milk alternatives with no added sugar, like almond or oat milk. Limit caffeinated drinks and avoid sugary beverages and alcohol to maintain healthy blood pressure levels.

Incorporate lean proteins like fish, poultry, and legumes, while minimizing sodium by using herbs and spices for flavor. Prioritize fiber through whole grains, fruits, and vegetables to help regulate blood pressure. Include potassium-rich foods like bananas and sweet potatoes, and ensure healthy fats by consuming olive oil, nuts, and seeds. Limit processed foods to reduce added sugars and sodium.