Hypertension meal plan for low carb diet

Written byListonic team

Updated on Nov 22, 2024

Embrace a low-carb lifestyle with the Hypertension Meal Plan for Low Carb Diet. Delight in meals like cauliflower rice stir-fries, zucchini noodle pasta, and protein-packed salads. Each dish is crafted to be low in carbs and sodium, ideal for those looking to manage blood pressure while following a low-carb diet.

Meal plan grocery list

Dairy & eggs

Eggs

Hard-boiled eggs

Cream cheese

Feta cheese

Parmesan cheese

String cheese

Greek yogurt

Fresh grocery

Spinach

Mushrooms

Mixed greens

Celery sticks

Broccoli

Cucumber

Lettuce leaves

Brussels sprouts

Cauliflower

Romaine lettuce

Cherry tomatoes

Zucchini

Kale

Bell peppers

Tomato slices

Meats

Chicken breasts

Steak

Bacon

Pork chops

Chicken (for stir-fry)

Beef (for stir-fry)

Fish & seafood

Salmon

Tuna

Cod

Shrimp

Smoked salmon

Halibut

Dry goods

Almonds

Coconut oil

Coconut flour

Protein powder

Spices & sauces

Olive oil

Vinegar

Caesar dressing

Pesto

Lemon vinaigrette

Soy sauce

Cinnamon

Sugar-free syrup

Snacks & sweets

Turkey jerky

Pepperoni slices

Meal plan overview

The Hypertension Meal Plan for Low Carb Diet offers a creative fusion of low-carb eating and hypertension control. This plan focuses on minimizing carbohydrate intake with meals rich in lean proteins, healthy fats, and non-starchy vegetables, all aligned with maintaining healthy blood pressure levels.

It’s a distinctive approach that brings together the benefits of a low-carb diet with considerations for hypertension, ensuring a balanced and flavorful low-carb experience.

Hypertension meal plan for low carb diet exemplary product

Foods to eat

Low-Carb Vegetables: Leafy greens, broccoli, cauliflower, and bell peppers.
Lean Proteins: Chicken, turkey, fish, and eggs.
Healthy Fats: Avocado, olive oil, and coconut oil.
Nuts and Seeds: Almonds, walnuts, and flaxseeds in moderation.
Dairy Alternatives: Unsweetened almond or coconut milk.
Herbs and Spices: To flavor foods without adding salt.

✅Tip

Choose non-starchy vegetables like broccoli, cauliflower, and bell peppersas the main sources of carbohydrates to help keep blood sugar levels stable and support weight management.

Foods not to eat

High-Sodium Foods: Processed meats, canned soups, and salty snacks.
High-Carb Foods: Bread, pasta, and sugary snacks.
Sugary Beverages: Soda and sweetened drinks.
Processed Low-Carb Products: May be high in sodium and unhealthy fats.

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Main benefits

The Hypertension Meal Plan for Low Carb Diet is designed to manage blood pressure while limiting carbohydrate intake. It includes a variety of lean proteins, healthy fats, and low-carb vegetables, focusing on foods that are beneficial for reducing hypertension without relying heavily on carbohydrates.

Recommended nutrient breakdown

Protein: 30%

Fat: 35%

Carbs: 30%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Purchase eggs, chicken breasts, and salmon in bulk for protein. Opt for low-carb vegetables like spinach, mushrooms, and broccoli, which can be more affordable when in season. Greek yogurt and almonds are great for snacking and can be bought in bulk. Consider making your own Caesar dressing and pesto for cost savings.

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Extra tips

Low-carb, hypertension-friendly snacks to enjoy:

Avocado with lemon juice and a sprinkle of salt
Cheese slices with cucumber
Smoked salmon rolls with cream cheese
Olives and feta cheese
Celery sticks with almond butter
Hard-boiled eggs with a dash of pepper
Beef jerky (low sodium)

For a low-carb diet with hypertension, water is essential for staying hydrated. Herbal teas are great for relaxation and are carb-free. Unsweetened almond milk is a low-carb, low-sodium option. Black coffee, in moderation, suits a low-carb lifestyle. Vegetable juices, especially those low in sodium, can also fit into a low-carb diet.

A low carb approach can be beneficial for those with hypertension. Focus on proteins like beef, chicken, and fish which do not contain carbs but are high in essential nutrients. Include non-starchy vegetables like spinach and mushrooms which are low in carbs and high in fiber. Use sources of healthy fats such as olive oil for cooking to maintain good heart health.

Meal plan suggestion

Day 1

Breakfast:Scrambled eggs with spinach and mushrooms cooked in olive oil (Calories: 300, Protein: 18g, Carbs: 5g, Fat: 22g)
Lunch:Grilled chicken breast with a side of mixed greens dressed in olive oil and vinegar (Calories: 350, Protein: 30g, Carbs: 5g, Fat: 20g)
Snack:Celery sticks with cream cheese (Calories: 100, Protein: 2g, Carbs: 2g, Fat: 8g)
Dinner:Baked salmon with steamed broccoli and a side salad (Calories: 400, Protein: 30g, Carbs: 10g, Fat: 25g)

Day 2

Breakfast:Greek yogurt with sliced almonds and a sprinkle of cinnamon (Calories: 250, Protein: 15g, Carbs: 10g, Fat: 15g)
Lunch:Tuna salad wrapped in lettuce leaves with avocado slices (Calories: 300, Protein: 20g, Carbs: 5g, Fat: 20g)
Snack:Hard-boiled eggs (Calories: 150, Protein: 12g, Carbs: 1g, Fat: 10g)
Dinner:Grilled steak with roasted Brussels sprouts and cauliflower mash (Calories: 450, Protein: 35g, Carbs: 10g, Fat: 30g)

Day 3

Breakfast:Spinach and feta cheese omelette cooked in coconut oil (Calories: 300, Protein: 18g, Carbs: 5g, Fat: 22g)
Lunch:Chicken Caesar salad with grilled chicken, romaine lettuce, Parmesan cheese, and Caesar dressing (Calories: 350, Protein: 30g, Carbs: 5g, Fat: 22g)
Snack:Cottage cheese with cucumber slices (Calories: 100, Protein: 10g, Carbs: 5g, Fat: 5g)
Dinner:Baked cod with sautéed spinach and a side of roasted cherry tomatoes (Calories: 400, Protein: 35g, Carbs: 10g, Fat: 20g)

Day 4

Breakfast:Avocado and bacon omelette cooked in olive oil (Calories: 350, Protein: 18g, Carbs: 5g, Fat: 28g)
Lunch:Zucchini noodles with pesto and grilled shrimp (Calories: 300, Protein: 20g, Carbs: 10g, Fat: 20g)
Snack:Almonds (Calories: 150, Protein: 6g, Carbs: 4g, Fat: 13g)
Dinner:Baked chicken thighs with roasted asparagus and a side salad (Calories: 400, Protein: 30g, Carbs: 10g, Fat: 25g)

Day 5

Breakfast:Smoked salmon and cream cheese on cucumber slices (Calories: 250, Protein: 15g, Carbs: 5g, Fat: 18g)
Lunch:Egg salad wrapped in lettuce leaves with tomato slices (Calories: 300, Protein: 15g, Carbs: 5g, Fat: 20g)
Snack:String cheese (Calories: 100, Protein: 7g, Carbs: 1g, Fat: 8g)
Dinner:Grilled pork chops with sautéed kale and cauliflower rice (Calories: 450, Protein: 35g, Carbs: 10g, Fat: 30g)

Day 6

Breakfast:Coconut flour pancakes with sugar-free syrup (Calories: 300, Protein: 10g, Carbs: 15g, Fat: 20g)
Lunch:Shrimp and avocado salad with mixed greens and lemon vinaigrette (Calories: 350, Protein: 25g, Carbs: 10g, Fat: 22g)
Snack:Turkey jerky (Calories: 150, Protein: 15g, Carbs: 5g, Fat: 8g)
Dinner:Baked halibut with roasted vegetables and a side salad (Calories: 400, Protein: 35g, Carbs: 10g, Fat: 20g)

Day 7

Breakfast:Keto smoothie with spinach, avocado, almond milk, and protein powder (Calories: 300, Protein: 20g, Carbs: 10g, Fat: 20g)
Lunch:Chicken and vegetable stir-fry with soy sauce (Calories: 350, Protein: 30g, Carbs: 10g, Fat: 22g)
Snack:Pepperoni slices (Calories: 150, Protein: 8g, Carbs: 2g, Fat: 12g)
Dinner:Beef stir-fry with broccoli, bell peppers, and a side of cauliflower rice (Calories: 400, Protein: 35g, Carbs: 10g, Fat: 25g)

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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.

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