Heart-healthy meal plan for high blood pressure

• Non-Starchy Vegetables: Load up on vegetables like leafy greens, broccoli, cauliflower, and zucchini, which are low in carbs and high in fiber.
• Lean Proteins: Choose lean sources of protein such as chicken, turkey, fish, tofu, and eggs to meet your protein needs without excess carbs.
• Healthy Fats: Incorporate sources of healthy fats like avocado, nuts, seeds, and olive oil to provide energy and support ketosis.
• Low-Carb Fruits: Enjoy small servings of low-carb fruits like berries, tomatoes, and avocados, which are lower in sugar compared to other fruits.
• Dairy: Include dairy products like Greek yogurt, cheese, and cottage cheese in moderation, as they provide protein and calcium with minimal carbs.

• Highly Processed Carbs: Avoid foods made with refined grains like white bread, pasta, and pastries, as well as sugary snacks and desserts.
• Sugary Beverages: Cut out sugary drinks like soda, fruit juice, and sweetened tea, as they can quickly spike blood sugar levels.
• Starchy Vegetables: Limit intake of starchy vegetables like potatoes, sweet potatoes, and corn, as they contain more carbs compared to non-starchy options.
• Sweets and Desserts: Avoid sweets and desserts like cakes, cookies, and ice cream, as they are high in carbs and sugar.
• Processed Meats: Minimize consumption of processed meats like sausage, bacon, and deli meats, which may contain hidden carbs and additives.

To manage blood pressure while maintaining energy and nutrition, try these smart substitutions:

• For a potassium-rich vegetable, butternut squash can replace sweet potatoes in your meals.
• To add a different flavor, pistachios can replace walnuts in your snacks and salads.
• For a different green, swiss chard can replace spinach, offering a slightly bitter flavor and nutrients.
• To add variety to your diet, black rice can replace brown rice, providing a slightly nutty flavor and antioxidants.
• For a vitamin C boost, kiwi can replace strawberries in your snacks and breakfasts.

Managing high blood pressure with a heart-healthy meal plan doesn’t have to break the bank. Opt for budget-friendly whole foods like oats, bananas, and leafy greens. Lean into the power of herbs and spices to flavor your meals without added salt. Cook from scratch as much as possible; it’s cheaper than pre-packaged foods and allows you to control sodium levels. Also, look for sales on fresh produce and buy in bulk when you can.