Jannah Theme License is not validated, Go to the theme options page to validate the license, You need a single license for each domain name.
Health

7-Day Sugar-Free, High-Protein Meal Plan for High Blood Pressure, Created by a Registered Dietitian

If you have high blood pressure, also called hypertension, you’ve probably been asked to limit your sodium intake. While it’s a good idea to monitor your intake if your numbers are high, it’s not the only tool for lowering blood pressure. Increasing exercise, incorporating more fruits, vegetables, and potassium-rich foods, and de-stressing can also help. High blood pressure is quite common, affecting nearly 50 percent of adults in the United States, according to the Centers for Disease Control and Prevention, although that doesn’t mean it should be taken lightly. High blood pressure is often asymptomatic but can harm your health. Continued high blood pressure puts pressure on the arteries, leading to heart damage and an increased risk of heart attack and stroke, according to the CDC. Focusing on a heart-healthy diet, staying active, and staying in touch with your doctor for regular blood pressure checks are all beneficial steps to protecting your heart.

In this seven-day high-protein meal plan, each day provides at least 80 grams of protein while emphasizing nutrients and foods that contribute to a healthy heart. To promote healthy blood pressure, we incorporate the principles of the DASH diet, which stands for Dietary Approaches to Stop Hypertension. This healthy eating pattern emphasizes high intake of fruits, vegetables, whole grains, legumes, and healthy fats like nuts, unsaturated oils, and fish, while limiting fatty meats, foods processed and sugary foods. Because most of us eat more added sugars than we realize and they provide little nutritional benefit, we’ve chosen to ignore them in this plan. We include many natural sugars found in fruits, vegetables, and unsweetened dairy products, all of which are staples of the DASH diet.

According to the American Heart Association, losing weight can help lower blood pressure. To support weight loss, we set this plan at 1,500 calories per day, which is a level at which many people will lose weight, and included modifications of 1,200 and 2,000 calories per day for those with other caloric needs. Although protein is at the center of this eating plan, we haven’t skimped on fiber. Each day provides at least 28 grams of this heart-healthy nutrient. Protein and fiber are two important nutrients for overall health, but also play an important role in weight loss because they help promote satiety. As with all meal plans, use this as a template for a healthy, high-protein DASH eating plan, but try to eat according to your hunger cues and make substitutions if desired.

Can protein help lower blood pressure?

Historically, protein hasn’t been the focus of a healthy diet for hypertension, but research shows it may deserve more of our attention. A 2022 study published in Hypertension studied the eating behaviors of more than 12,000 Chinese adults and the onset of hypertension. The study found that adults who consumed four or more different protein sources each week were 66% less likely to be diagnosed with high blood pressure than study participants who consumed two or fewer protein sources each week. The study reminds us that our overall eating habits are important for heart health. Consume a wide variety of DASH-friendly protein-rich foods, such as fish, whole grains, poultry, legumes, nuts, and low-fat dairy, and favor nutrient-dense fruits and vegetables, reduce salt consumption and cooking more meals at home. are key pieces of the puzzle.

Foods to focus on with high blood pressure:

  • Fruits
  • Vegetables
  • Whole grains (oats, bulgur, whole wheat, freekeh, quinoa, buckwheat, whole grain rice and more)
  • Low-fat dairy products (yogurt, kefir, cottage cheese)
  • Beans and lentils
  • Nuts and seeds, including natural nut butters
  • Poultry
  • Eggs
  • Lean red meat
  • Fish
  • Olive oil
  • Lawyer
  • Soy (including edamame and tofu)
  • Herbs and spices

How to prepare your meals for the week:

  1. Make one-pot chicken and rice soup for lunch on days 2-5.
  2. Make seasoned almonds as a snack throughout the week.

Day 1

Breakfast (279 calories)

Morning snack (292 calories)

  • 1 medium apple
  • 2 tbsp. natural peanut butter

Lunch (371 calories)

Evening snack (115 calories)

  • ½ cup plain low-fat Greek yogurt
  • ½ cup raspberries

Dinner (447 calories)

Daily totals: 1,503 calories, 69 g fat, 103 g protein, 118 g carbohydrates, 28 g fiber, 1,507 mg sodium

Make it 1,200 calories: Omit the peanut butter for the morning snack and the yogurt for the evening snack.

Make it 2,000 calories: Add 1 serving of pineapple green smoothie to breakfast and add ¼ cup of unsalted dry roasted almonds to evening snack.

Day 2

Photographer: Brie Goldman, Food Stylist: Addelyn Evans, Props Stylist: Gabriel Greco


Breakfast (367 calories)

Morning snack (131 calories)

Lunch (348 calories)

Evening snack (163 calories)

  • ½ cup plain low-fat Greek yogurt
  • ½ cup raspberries
  • 1 tbsp. chopped nuts, such as walnuts

Dinner (484 calories)

Daily totals: 1,493 calories, 54 g fat, 92 g protein, 171 g carbohydrates, 32 g fiber, 1,581 mg sodium

Make it 1,200 calories: Omit the yogurt and chopped nuts at the afternoon snack and omit the greens with the Parmesan dressing at dinner.

Make it 2,000 calories: Add 1 slice of sprouted wheat toast with 1 tbsp. natural peanut butter for breakfast, increase to 4 tbsp. chopped nuts to evening snack and add 1 serving of cinnamon almond butter apple as evening snack.

Day 3

Jason Donnelly

Breakfast (375 calories)

Morning snack (140 calories)

  • ½ cup low-fat cottage cheese with no added salt
  • 1 medium peach

Lunch (348 calories)

Evening snack (204 calories)

  • ¼ cup dry-roasted, unsalted almonds

Dinner (444 calories)

Daily totals: 1,511 calories, 63 g fat, 82 g protein, 167 g carbohydrates, 32 g fiber, 1,320 mg sodium

Make it 1,200 calories: Omit the cottage cheese from the morning snack and the orange from lunch and replace the afternoon snack with 1 cup of sliced ​​strawberries.

Make it 2,000 calories: Add 1 serving of Pineapple Green Smoothie as an evening snack and add 1 serving of Cinnamon Almond Butter Apple as an evening snack.

Day 4

Photographer: Jen Causey, Food Stylist: Ana Kelly, Accessories Stylist: Claire Spollen

Breakfast (367 calories)

Morning snack (131 calories)

Lunch (348 calories)

Evening snack (252 calories)

  • 1 medium apple
  • 1½ tbsp. natural peanut butter

Dinner (416 calories)

Daily totals: 1,514 calories, 57 g fat, 85 g protein, 175 g carbohydrates, 33 g fiber, 1,639 mg sodium

Make it 1,200 calories: Replace the morning snack with 1 clementine, omit the orange at lunch and omit the peanut butter at the evening snack.

Make it 2,000 calories: Add 1 slice of sprouted wheat toast with 1 tbsp. natural peanut butter for breakfast, ¼ cup unsalted dry roasted almonds for morning snack and 1 medium banana as evening snack.

Day 5

Breakfast (375 calories)

Morning snack (220 calories)

  • ¼ cup dry-roasted, unsalted almonds
  • 1 plum

Lunch (348 calories)

Evening snack (115 calories)

  • ½ cup plain low-fat Greek yogurt
  • ½ cup raspberries

Dinner (442 calories)

Meal preparation tip: Reserve 2 servings of chicken parmesan casserole for lunch on days 6 and 7.

Daily totals: 1,495 calories, 59 g fat, 86 g protein, 168 g carbohydrates, 36 g fiber, 1,278 mg sodium

Make it 1,200 calories: Omit the almonds from the morning snack and the yogurt from the evening snack.

Make it 2,000 calories: Add 1 cup of low-fat kefir to breakfast, add 1 serving of traditional Greek salad to dinner, and add 1 serving of apple with cinnamon almond butter as an evening snack.

Day 6

Photography / Caitlin Bensel, Food Stylist / Ruth Blackburn

Breakfast (375 calories)

Morning snack (140 calories)

  • ½ cup low-fat cottage cheese with no added salt
  • 1 medium peach

Lunch (442 calories)

Evening snack (200 calories)

  • 2 large hard boiled eggs
  • 1 medium orange

Dinner (357 calories)

Daily totals: 1,514 calories, 62 g fat, 88 g protein, 159 g carbohydrates, 33 g fiber, 1,257 mg sodium

Make it 1,200 calories: Replace the morning snack with 1 clementine and the evening snack with ¼ cup blueberries.

Make it 2,000 calories: Add ¼ cup unsalted dry roasted almonds to morning snack and add 1 medium banana with 1½ tsp. natural peanut butter as an evening snack.

Day 7

Breakfast (340 calories)

Morning snack (131 calories)

Lunch (442 calories)

Evening snack (140 calories)

  • ½ cup low-fat cottage cheese with no added salt
  • 1 medium peach

Dinner (463 calories)

Daily totals: 1,512 calories, 55 g fat, 96 g protein, 175 g carbohydrates, 32 g fiber, 1,489 mg sodium

Make it 1,200 calories: Omit the orange at breakfast, replace the morning snack with ¼ cup blueberries, and replace the evening snack with ½ cup sliced ​​cucumber.

Make it 2,000 calories: Add 1 serving of pineapple green smoothie to breakfast and add ¼ cup of unsalted dry roasted almonds to morning snack.

Gn En gealth

Back to top button