Diet & Nutrition

High Blood Pressure Diet Chart – Ways to control Hypertension without medication

High Blood Pressure Diet Chart

High Blood Pressure or Hypertension is the biggest known cause of premature deaths in many countries in the world. It is also called the silent killer because its symptoms get unnoticed for many years. The modern lifestyle has made high blood pressure a common health issue.

If you have been diagnosed with this health issue, then you will have to make some major changes in your lifestyle. Some physical activities and a balanced diet can help you in keeping your Blood pressure balanced. In this post, we will talk about effective high blood pressure diet and a healthy diet plan for high blood pressure patients.

Balanced diet is one of the proven ways to control high blood pressure without medication.  So let’s know about a simple meal plan for blood pressure. But first of all, let’s know how our eating habits can affect blood pressure.

Eating Habits and Blood Pressure

What we eat or drink, makes a direct effect on our health, heart and blood vessels. A healthy diet improves our heart and overall health system. If you have high blood pressure, then it becomes more important for you to have a close look at your diet. A healthy diet with or without the medicine of blood pressure keeps you in good shape and reduce the risk of health problem causes by high blood pressure.

High Blood Pressure Diet Chart

As we mentioned above your diet has a direct impact on your health so you can use it to control your blood pressure. Few types of food help your blood pressure to stay calm, and few others can boost it up.  We will also discuss the food items that you should include in your diet to control you BP later in this post. Here is the seven days diet plan to make your life easy with high blood pressure.

Day 1: Here is the diet chart for all three meals of day 1.

  • Breakfast: 1 whole wheat bread with a salt less peanut butter on it. One cup fat-free milk or decaffeinated coffee and one medium orange.
  • Lunch: Spinach Salad made with 4 cups of spinach, one sliced pear, 1/3 cup of slivered almond. You can add 1 cup fat-free milk in your lunch diet for the 1st
  • Dinner: ½ cup brown rice with 1/2 cup steamed fresh green beans. You can also add 1 cup fresh berries with chopped mint in your dinner.

Day 2: Diet plant for the 2nd day is as follows

  • Breakfast: 1 bowl of mixed fruit salad. Add fruits like banana, watermelon in it. You can have low calorie yogurt in breakfast.
  • Lunch: 2/3 cup cooked, chopped chicken or a Veggie-Hummus Sandwich made with two slices whole-wheat bread, 3 Tbsp. Hummus, 1/4 avocado, mashed and 1 cup mixed greens with bell pepper.
  • Dinner: 1 cup cooked whole-wheat spaghetti with 1 cup marinara sauce, no added salt, and 2 cups mixed salad greens.

 Day 3: Diet plant for the 3rd day is as follows

  • Breakfast: 1 cup cooked oatmeal with one teaspoon cinnamon, one slice whole-wheat toast, one teaspoon trans-free margarine, one banana, and 1 cup fat-free milk.
  • Lunch: 5 cups mixed greens, 1/2 cup cooked lentils, one apple, sliced and 1.5 Tbsp — crumbled feta cheese.
  • Dinner: Beef and vegetable kebab, 1 cup cooked wild rice, 1/3 cup pecans and 1 cup pineapple chunks

Day 4: Diet plant for 4th day is as follows

  • Breakfast: 1 slice whole-wheat bread, toasted and ½ mashed avocado with 1/4 cup canned white beans, rinsed and mashed.
  • Lunch: Green salad with chicken breast.
  • Dinner: 2 corn tortillas, 1/4 cup canned black beans, rinsed and mashed, 1/2 cup corn, 1/2 avocado, diced and  1/4 cup salsa

Day 5: Diet plant for 5th day is as follows

  • Breakfast: Blueberry & Almond Yogurt Parfait and 2 cups cubed cantaloupe.
  • Lunch: Sandwich with two corn tortillas, 1/2 cup canned black beans, rinsed, 1/2 cup corn, 1/2 bell pepper, sliced and 2 Tbsp. shredded Cheddar cheese.
  • Dinner: Avocado salads with two toasted sliced pieces of bread.

Day 6: Diet plant for a 6th day

  • Breakfast: Banana Oatmeal.
  • Lunch: Tuna & White Bean Salad with cherry tomatoes.
  • Dinner: Chicken with sweet potatoes.

Day 7: Diet plan for the 7th day

  • Breakfast: 1 medium banana, one large egg, cooked in 1/4 tsp. Olive oil and one corn tortilla.
  • Lunch: Chicken and sweet potatoes.
  • Dinner: Green salad and greeted carrot.

Important things to keep in mind before following this diet chart

You need to take the advice from the doctor before following any diet chart. If you have high BP then in snacks time you can have strawberries, blueberries, and orange.  Following this diet plan will not deliver the best result until you include some physical activities in your daily routine. Here are some more food items that you can include in your daily diet.

High Blood Pressure Diet Chart

Eight foods that are good in high blood pressure

Here is the high blood pressure diet that will help you to keep your blood pressure low and enjoy a healthy life. Here you will get the answers of some most asked questions like foods to avoid in high blood pressure and ideal high blood pressure diet menu.

1. Banana

Banana is a good source of potassium which helps to lower blood pressure. You can take a banana as fruit or have it in a smoothie. It’s a good, healthy and tasty option to keep your blood pressure low.

2. Oatmeal

This high in fiber and low in sodium food has many qualities which make it a perfect meal in high blood pressure.

3. Spinach

The green leafy vegetable is known as a good source of iron, but it’s just one quality of this vegetable. This green vegetable is low in calories, high in fiber, with other nutrients like potassium, folate, and magnesium.

4. Watermelon

The fruit of summer is loaded with fiber, lycopene, vitamin A and potassium which make your heart healthy.

5. Sunflower Seeds

Sunflower seeds are a rich source of vitamin E, folic acid, protein, and fiber. Sunflower seeds are good for the heart, and it lowers down the blood pressure. Sunflower seed is also a good source of magnesium.

6. Whole Grain

Whole grains are a rich source of healthy nutrients, including fiber, potassium, magnesium, folate, iron, and selenium, so it’s must to include in your diet daily.

7. Beetroot

Beetroot has nitrates that relax the blood vessels and improve the blood flow. Beetroot juice comes with coinless benefits, and one of them is to, lower down the blood pressure.

8. Dairy Products

Skimmed milk is less in fat; hence it is a good source of calcium without much fat. If you are not a fan of drinking milk, then you can have yogurt as it is also rich in calcium.

We have mentioned all the food items beneficial in high blood pressure here but to enjoy a healthy life, you will have to cut down some food items from your diet chart if you have high blood pressure. Frozen pizza, pickle, canned soups and high quantity of sugar and salt are few foods to avoid in high blood pressure.

Smoking and alcohol drinking become very dangerous in high blood pressure, drop them as well. You can cut down the quantity of alcohol, but smoking is something that you will have to forget if you want to enjoy a healthy life ahead.

About the author

Nancy Maheswari

Nancy Maheshwari is a freelance writer, blogger and social media enthusiast. In addition to developing blog content, she maintains her own blog that covers a wide range of topics. She has an obsession with trying on different food, learning DIYs and photography and watching animated movies too.

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