Keto meal plan for high blood pressure

Written byListonic team

Updated on Nov 22, 2024

The keto meal plan for high blood pressure aims to support cardiovascular health within a low-carb framework. It includes keto-friendly foods that are known to help lower blood pressure, such as leafy greens, avocados, and lean proteins.

This plan is crafted to reduce hypertension risk factors while adhering to a ketogenic diet. It’s a heart-healthy approach to keto eating.

Meal plan grocery list

Meats

Chicken

Beef

Pork chops

Bacon

Lamb chops

Shrimp

Salmon

Tuna

Dairy & eggs

Eggs

Cheese

Goat cheese

Almond milk

Coconut yogurt

Fish & seafood

Salmon

Tuna

Shrimp

Trout

Fresh grocery

Spinach

Mixed greens

Avocado

Bell peppers

Zucchini

Kale

Brussels sprouts

Cauliflower

Green beans

Asparagus

Berries

Mushrooms

Plant based

Tofu

Chia seeds

Flaxseeds

Nuts

Vegan chili

Beverages

Almond milk

Coconut milk

Spices & sauces

Olive oil

Coconut oil

Vinaigrette

Lemon dressing

Ranch dressing

Dry goods

Low-carb protein powder

Meal plan overview

Welcome to ""Keto Meal Plan for High Blood Pressure"". This guide is tailored for individuals with hypertension looking to follow a ketogenic diet. The focus is on low-carb, high-fat foods that also support heart health.

Each meal and snack is chosen for its potential to aid in managing blood pressure levels while keeping you in ketosis. Learn how to balance your keto diet to not only lose weight but also support your cardiovascular health.

Keto meal plan for high blood pressure exemplary product

Foods to eat

Fatty Fish: Salmon, mackerel, and sardines for omega-3 fatty acids.
Avocados: Rich in healthy fats and potassium.
Low-Carb Vegetables: Broccoli, cauliflower, spinach, kale, and zucchini.
Lean Proteins: Chicken, turkey, eggs, and lean cuts of beef.
Full-Fat Dairy: Greek yogurt, cheese, and butter for added fats and nutrients.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds for heart-healthy fats.
Berries: Limited quantities of strawberries, blueberries, and raspberries for antioxidants.
Healthy Oils: Olive oil and avocado oil for cooking and added monounsaturated fats.
Fiber-Rich Foods: Chia seeds, flaxseeds, and non-starchy vegetables for digestive health.
Sugar-Free Beverages: Water, herbal tea, and decaffeinated coffee.

✅Tip

Emphasize potassium-rich foods like avocados and leafy greens, which can help in managing blood pressure levels.

Foods not to eat

Limit Sodium: Be mindful of salt intake and choose low-sodium options.
Avoid Processed Meats: Minimize consumption of processed sausages, hot dogs, and deli meats.
Limit Alcohol: Consume alcohol in moderation, if at all, for blood pressure management.
Monitor Protein Intake: Choose lean proteins and avoid excessive red meat consumption.
Avoid High-Sugar Foods: Minimize intake of sugary snacks, candies, and desserts.
Limit Caffeine: If sensitive to caffeine, consider reducing intake to support blood pressure control.
Choose Healthy Oils: Opt for heart-healthy oils while maintaining a low-sodium diet.

Join 20M+ smart shoppers worldwide

Main benefits

The Keto Meal Plan for High Blood Pressure focuses on heart-healthy choices to help manage blood pressure levels through a ketogenic approach. This plan emphasizes low-carb, high-fat foods that support cardiovascular health.

By incorporating options rich in potassium, magnesium, and healthy fats, the plan aims to maintain healthy blood pressure levels and reduce the risk of related complications.

Recommended nutrient breakdown

Protein: 19%

Fat: 70%

Carbs: 7%

Fiber: 2%

Other: 2%

How to budget on this meal plan

Eggs, spinach, and olive oil are staples that can be bought in bulk. Chicken, mixed greens, and avocado are often cheaper when purchased in larger quantities. Almond milk, low-carb protein powder, and tuna can be more cost-effective when bought in larger sizes. Mushrooms, beef, and bell peppers are keto-friendly vegetables that can be bought in bulk.

Download the grocery list for FREE

Add and remove items
Sort items by store aisles
Share the list with your partner

Extra tips

Snacks for keto followers managing high blood pressure:

Celery sticks with almond butter
Smoked salmon roll-ups with cream cheese
Brazil nuts
Artichoke hearts with olive oil
Roasted seaweed snacks
Pumpkin seeds
Boiled eggs with spinach

For those managing high blood pressure, drink choices can impact health. Water remains the best option for maintaining hydration. Hibiscus tea has been shown to help lower blood pressure. Skim milk, rich in calcium and low in fat, is beneficial. Green tea offers cardiovascular benefits. Lastly, beet juice can help lower blood pressure naturally.

Managing high blood pressure on a keto diet means focusing on foods that naturally support cardiovascular health. Incorporate plenty of leafy greens, which provide potassium and magnesium to help control blood pressure. Sources of omega-3 fatty acids like salmon and chia seeds are also beneficial. It's important to choose minimally processed foods and healthy fats, avoiding foods high in sodium and unhealthy fats that can exacerbate high blood pressure.

Meal plan suggestion

Day 1

Breakfast:Scrambled eggs with spinach, cooked in olive oil
Lunch:Grilled chicken salad with mixed greens, avocado, and olive oil vinaigrette
Dinner:Baked salmon with a side of steamed asparagus
Calories🔥: 1250
Fat💧: 97g
Carbs🌾: 16g
Protein🥩: 85g

Day 2

Breakfast:Avocado smoothie with almond milk and a scoop of low-carb protein powder
Lunch:Tuna salad with mixed greens and olive oil, no added salt
Dinner:Stir-fried beef with low-carb vegetables like bell peppers and zucchini, cooked in coconut oil
Calories🔥: 1350
Fat💧: 100g
Carbs🌾: 23g
Protein🥩: 85g

Day 3

Breakfast:Omelette with cheese, mushrooms, and a side of kale
Lunch:Cobb salad with hard-boiled eggs, avocado, bacon, and olive oil dressing
Dinner:Grilled pork chops with a side of roasted Brussels sprouts
Calories🔥: 1400
Fat💧: 105g
Carbs🌾: 26g
Protein🥩: 105g

Day 4

Breakfast:Keto smoothie with almond milk, spinach, and a scoop of low-carb protein powder
Lunch:Grilled shrimp over mixed greens with olive oil and lemon dressing
Dinner:Chicken curry with coconut milk and a side of cauliflower rice
Calories🔥: 1200
Fat💧: 88g
Carbs🌾: 21g
Protein🥩: 85g

Day 5

Breakfast:Chia pudding made with coconut milk and topped with a few berries
Lunch:Spinach and goat cheese salad with olive oil dressing
Dinner:Lamb chops with a side of sautéed green beans
Calories🔥: 1300
Fat💧: 105g
Carbs🌾: 25g
Protein🥩: 61g

Day 6

Breakfast:Fried eggs with avocado and a side of sautéed spinach
Lunch:Caesar salad with grilled chicken, no croutons, with Caesar dressing
Dinner:Baked trout with a side of roasted cauliflower
Calories🔥: 1350
Fat💧: 105g
Carbs🌾: 23g
Protein🥩: 85g

Day 7

Breakfast:Coconut yogurt with flaxseeds and a handful of nuts
Lunch:Keto BLT salad with bacon, lettuce, tomato, and avocado with ranch dressing
Dinner:Vegan chili made with low-carb vegetables and tofu
Calories🔥: 1300
Fat💧: 103g
Carbs🌾: 35g
Protein🥩: 65g

Download the FREE grocery list for this meal plan

Want to learn more?

⚠️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.

Other meal plans

7-day Meal Plan For Mediterranean Diet

Embarking on a Mediterranean journey? You're in for a treat! Discover the secrets of a 7-day Mediterranean diet meal plan and how it can invigorate your health. This article will guide you through a flavorful world of nutritious foods and show you how to turn these meals into an efficient shopping list. Let's set sail!

7-day Meal Plan For Weight Loss

Ready to kickstart your weight loss journey? A 7-day meal plan tailored for weight loss could be your golden ticket. In this article, we'll explore how to craft a meal plan that's both delicious and effective for shedding pounds, plus tips on transforming it into a smart shopping list. Time to get excited about your health goals!

7-day Meal Plan For Diabetics

Managing diabetes with diet doesn't have to be daunting. Learn how a 7-day meal plan can help control your blood sugar and improve overall health. We'll guide you through creating diabetic-friendly meals and turning them into a simple shopping list. Let's make healthy eating a breeze!