Hypertension meal plan for lowering cholesterol

Written byListonic team

Updated on Nov 22, 2024

Experience a heart-healthy diet with the Hypertension Meal Plan for Lowering Cholesterol. Delve into meals like oat-based breakfasts, nut-rich snacks, and legume-centered dinners. Each dish is thoughtfully prepared to reduce cholesterol and support healthy blood pressure, making every meal a step towards improved heart health.

Meal plan grocery list

Dry goods

Oatmeal

Quinoa

Whole grain bread

Whole wheat tortillas

Whole grain pancakes

Whole wheat spaghetti

Snacks & sweets

Sliced almonds

Fresh berries

Dried apricots

Honey

Whole grain crackers

Meats

Chicken (for grilling and salad)

Chicken breast (for baking)

Turkey (for wrap and meatballs)

Shrimp (for grilling)

Salmon (for baking and grilling)

Cod

Dairy & eggs

Greek yogurt

Cottage cheese

Feta cheese

Mozzarella cheese

Eggs

Fish & seafood

Salmon (for baking and grilling)

Shrimp (for grilling)

Cod

Fresh grocery

Mixed greens

Cherry tomatoes

Avocado

Carrot sticks

Brussels sprouts

Broccoli

Sweet potatoes

Green beans

Spinach

Lettuce

Tomatoes

Banana

Cans & jars

Lentil soup

Marinara sauce

Hummus

Mustard

Balsamic glaze

Plant based

Black beans

Corn

Chia seeds

Basil

Meal plan overview

The Hypertension Meal Plan for Lowering Cholesterol is an innovative approach to diet that focuses on heart health. It includes cholesterol-lowering foods such as oats, nuts, and legumes, alongside blood pressure-friendly fruits, vegetables, and lean proteins.

This plan offers a unique combination of meals that help lower cholesterol and manage hypertension, contributing to overall cardiovascular health.

Hypertension meal plan for lowering cholesterol exemplary product

Foods to eat

Fruits and Vegetables: Especially those rich in antioxidants and fiber.
Whole Grains: Oats, barley, and whole wheat products.
Lean Proteins: Poultry, fish, and legumes.
Nuts and Seeds: Almonds, walnuts, and flaxseeds.
Healthy Oils: Olive oil and avocado oil.
Low-Fat Dairy: Or dairy alternatives like almond milk.

✅Tip

Incorporate soluble fiber-rich foods such as oats, beans, and lentils into your diet to help lower LDL cholesterol levels and improve heart health.

Foods not to eat

High-Sodium Foods: Processed and canned foods.
Trans Fats: Found in fried and processed foods.
High-Fat Meats: Red meats and processed meats.
Full-Fat Dairy Products: Can contribute to high cholesterol.

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Main benefits

The Hypertension Meal Plan for Lowering Cholesterol combines dietary choices to manage blood pressure and reduce cholesterol levels. It includes high-fiber foods, lean proteins, and healthy fats, focusing on heart-healthy options that benefit overall cardiovascular health.

Recommended nutrient breakdown

Protein: 20%

Fat: 25%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Purchase oatmeal, chicken, and salmon in bulk. Whole grain bread and quinoa are cost-effective when bought in larger quantities. Fresh produce like mixed greens, cherry tomatoes, and avocado are often cheaper when in season. Greek yogurt and cottage cheese can be bought in larger containers for savings.

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Extra tips

Heart-healthy snacks for those lowering cholesterol and managing hypertension:

Oatmeal with fresh blueberries
Whole grain crackers with hummus
Walnuts or almonds
Baked sweet potato fries
Low-fat cottage cheese with cucumber slices
Steamed broccoli with lemon zest
Grilled asparagus

To lower cholesterol in the context of hypertension, water is essential. Green tea has been shown to positively impact cholesterol levels. Herbal teas, especially those rich in antioxidants, are beneficial. Almond milk is a heart-healthy, low-cholesterol choice. Tomato juice, low in sodium, is also good for heart health.

To manage both cholesterol and hypertension, focus on a diet rich in fruits, vegetables, and whole grains. These foods are high in fiber which helps lower cholesterol. Lean protein sources like fish that are high in omega-3 fatty acids can reduce blood vessel inflammation and improve cholesterol levels. Nuts and olive oil provide healthy fats that help manage hypertension and cholesterol.

Meal plan suggestion

Day 1

Breakfast:Oatmeal with sliced almonds and fresh berries (Calories: 300, Protein: 10g, Carbs: 45g, Fat: 8g)
Lunch:Grilled chicken salad with mixed greens, cherry tomatoes, and avocado (Calories: 350, Protein: 25g, Carbs: 15g, Fat: 20g)
Snack:Carrot sticks with hummus (Calories: 100, Protein: 3g, Carbs: 10g, Fat: 6g)
Dinner:Baked salmon with roasted Brussels sprouts and quinoa (Calories: 400, Protein: 30g, Carbs: 30g, Fat: 20g)

Day 2

Breakfast:Greek yogurt with chia seeds, sliced banana, and honey (Calories: 300, Protein: 15g, Carbs: 35g, Fat: 10g)
Lunch:Lentil soup with a side of mixed green salad (Calories: 300, Protein: 15g, Carbs: 45g, Fat: 5g)
Snack:Almonds and dried apricots (Calories: 200, Protein: 5g, Carbs: 20g, Fat: 12g)
Dinner:Grilled shrimp skewers with quinoa and steamed broccoli (Calories: 400, Protein: 25g, Carbs: 30g, Fat: 18g)

Day 3

Breakfast:Whole grain toast with mashed avocado and a poached egg (Calories: 300, Protein: 12g, Carbs: 25g, Fat: 15g)
Lunch:Quinoa salad with black beans, corn, tomatoes, and avocado (Calories: 400, Protein: 15g, Carbs: 55g, Fat: 15g)
Snack:Greek yogurt with mixed berries and a sprinkle of granola (Calories: 200, Protein: 10g, Carbs: 25g, Fat: 5g)
Dinner:Baked chicken breast with roasted sweet potatoes and green beans (Calories: 450, Protein: 30g, Carbs: 35g, Fat: 20g)

Day 4

Breakfast:Spinach and feta cheese omelette with whole grain toast (Calories: 350, Protein: 18g, Carbs: 30g, Fat: 20g)
Lunch:Grilled vegetable and hummus wrap with whole wheat tortilla (Calories: 350, Protein: 10g, Carbs: 40g, Fat: 15g)
Snack:Cottage cheese with pineapple chunks (Calories: 150, Protein: 10g, Carbs: 15g, Fat: 5g)
Dinner:Baked cod with quinoa pilaf and steamed broccoli (Calories: 400, Protein: 30g, Carbs: 30g, Fat: 18g)

Day 5

Breakfast:Greek yogurt parfait with granola and mixed berries (Calories: 300, Protein: 15g, Carbs: 35g, Fat: 10g)
Lunch:Turkey and avocado wrap with lettuce, tomato, and mustard (Calories: 350, Protein: 20g, Carbs: 30g, Fat: 15g)
Snack:Apple slices with almond butter (Calories: 200, Protein: 4g, Carbs: 25g, Fat: 10g)
Dinner:Grilled salmon with roasted asparagus and quinoa (Calories: 400, Protein: 30g, Carbs: 30g, Fat: 20g)

Day 6

Breakfast:Whole grain pancakes with fresh berries and a drizzle of maple syrup (Calories: 350, Protein: 10g, Carbs: 45g, Fat: 15g)
Lunch:Caprese salad with mozzarella, tomatoes, basil, and balsamic glaze, served with whole grain crackers (Calories: 300, Protein: 14g, Carbs: 30g, Fat: 16g)
Snack:Carrot sticks with hummus (Calories: 100, Protein: 3g, Carbs: 10g, Fat: 6g)
Dinner:Grilled chicken breast with roasted sweet potatoes and green beans (Calories: 450, Protein: 30g, Carbs: 35g, Fat: 20g)

Day 7

Breakfast:Scrambled eggs with spinach and whole grain toast (Calories: 350, Protein: 15g, Carbs: 25g, Fat: 18g)
Lunch:Grilled salmon with quinoa and steamed asparagus (Calories: 400, Protein: 25g, Carbs: 30g, Fat: 20g)
Snack:Carrot sticks with hummus (Calories: 100, Protein: 3g, Carbs: 10g, Fat: 6g)
Dinner:Turkey meatballs with whole wheat spaghetti and marinara sauce (Calories: 450, Protein: 20g, Carbs: 50g, Fat: 15g)

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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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