High blood pressure is a precursor to several heart diseases. Today, more than half a percentage of the population, around 48.1% of people, are suffering from hypertension, leading to high blood pressure. Although medicines are helpful,
the best approach to preventing this condition is to take control of the nutrients you consume. A diet plan is the best way to do so. In this article, you will learn about a healthy DASH, diet plan for high blood pressure to combat heart related diseases.
What is a DASH Diet Plan?
The diet plan is a tailored plan for consuming nutrients to achieve goals related to health and well-being. In 1997, the National Institute of Health’s National Heart, Lung, and Blood Institute (NHLBI) invented a diet aimed at lowering blood pressure, known as the DASH diet.
A DASH diet plan is specifically related to issues regarding high blood pressure, also known as hypertension. The DASH word is an abbreviation for Dietary Approaches to Stop Hypertension. This meal plan features a richness of essential minerals (calcium, magnesium, and potassium), a limited amount of sugar and fats, and lowered sodium, a major candidate for the onset of high blood pressure.
All of these qualities of a DASH diet plan help to lower LDL (bad cholesterol) along with high blood pressure, both of which are the main reasons for stroke or other heart diseases.
7-Day Diet Plan for High Blood Pressure
Diet plans are seen to have a huge positive impact on reading the symptoms of high blood pressure. Here is a 7 day diet plan specifically prepared for patients dealing with or at risk of developing high blood pressure.
Day 1: Monday
| Meal | Option | Calories |
| Breakfast | Oatmeal: 1 serving Chopped walnuts: 3 TbspRaspberries: 1/4 cup | 309 calories |
| A.M. Snack | Pear: 1 large | 131 |
| Lunch | Apple: 1 medium Veggie and white bean salad: 1 serving | 455 |
| P.M. Snack | Orange: 1 medium | 62 |
| Dinner | Garlic butter-roasted salmon with asparagus and potatoes: 1 serving | 522 |
| Total | 1,479 |
Daily Intake:
The daily totals become 1,479 calories, 166 grams of carbohydrates, 75 grams of fat, 14 grams of saturated fat, 55 grams of protein, 39 grams of fiber, 875 milligrams of sodium, and 3,525 milligrams of potassium.
Day 2: Tuesday
| Meal | Option | Calories |
| Breakfast | Oatmeal, cooked in water: 1 cup Peanut butter: 1 tablespoon Chopped strawberries: 1/2 cup | 292 |
| A.M. Snack | Canned tuna (3 ounces) mixed with mayo (1 tablespoon)Whole wheat bread: 2 slices Tomato: 2 slicesLettuce leaves: 2 | 381 |
| Lunch | Peach: 1Unsalted almonds: 12 | 161 |
| P.M. Snack | Regular whole milk ice cream: 1 cup | 273 |
| Dinner | Whole wheat pasta: 1 cup Tomato sauce: 1/2 cup Zucchini (1 medium) chopped and sauteed in one tablespoon olive oil | 417 |
| Total | 1524 |
Daily Intake:
The daily totals become 1524 calories, 181 g carbohydrates, 68 g fat, 62 g protein, 114 grams of fiber, 1350 mg sodium, and 2,388 mg potassium.
Day 3: Wednesday
| Meal | Option | Calories |
| Breakfast | Raspberry-Vanilla Overnight Oats: 1 serving Chopped walnuts: 2 tablespoons | 353 |
| A.M. Snack | Blackberries: 1 cup Whole wheat bread: 2 slices Tomato: 2 slicesLettuce leaves: 2 | 62 |
| Lunch | Lentil Salad with Feta, Tomatoes, Cucumbers & Olives: 1 serving low-fat plain kefir: 1 cup | 380 |
| P.M. Snack | No-Bake Granola Bars: 1 serving | 285 |
| Dinner | Quick Chicken Fajitas: 1 serving | 413 |
| Total | 1493 |
Daily Intake:
The daily totals become 1493 calories, 187 g of carbohydrates, 59 g of fat, 69 g protein, 30 g of fiber, 1284 mg of sodium, and 2800 mg of potassium.
Day 4: Thursday
| Meal | Option | Calories |
| Breakfast | Whole wheat English muffin: 1Peanut butter: 2 tablespoonsRaspberries: 1/2 cup | 340 |
| A.M. Snack | Apple: 1 medium | 95 |
| Lunch | Whole wheat bread: Two slices Cheddar cheese: Two slices Tomato soup: 1 cup | 472 |
| P.M. Snack | Whipped cream: 3 tablespoons Strawberries: 1 cup Chocolate chips: 1 tablespoon | 122 |
| Dinner | Baked chicken breast (3 ounces)Teriyaki sauce: 2 tablespoonsBroccoli florets (1/2 cup) sauteed in olive oil (1 tablespoon)Brown rice: 1 cup | 465 |
| Total | 1494 |
Daily Intake:
The daily totals become 1494 calories, 187 grams of carbohydrates, 58 grams of fat, 66 grams of protein, 33.15 grams of fiber, 1893 milligrams of sodium, and 2170 milligrams of potassium.
Day 5: Friday
| Meal | Option | Calories |
| Breakfast | Nonfat plain Greek yogurt: 1 cup Blueberries: 1/3 cup Slivered almonds: 3 tablespoons | 278 |
| A.M. Snack | Cubed cantaloupe: 1 2/3 cup | 90 |
| Lunch | Slow-Cooker Chicken & White Bean Stew: 1 serving | 493 |
| P.M. Snack | Apple: 1 large | 116 |
| Dinner | Mixed greens: 2 cups Citrus Vinaigrette: 1 servingCoconut-Curry Chicken Cutlets: 1 serving | 536 |
| Total | 1,513 |
Daily Intake:
The daily totals become 1,513 calories, 158 grams of carbohydrates, 54 grams of fat, 108 grams of protein, 44 grams of fiber, 1,029 mg of sodium, and 3.550 mg of potassium.
Day 6: Saturday
| Meal | Option | Calories |
| Breakfast | Mashed avocado: 1/2100% whole wheat bread: One slicePoached egg: 1 | 313 |
| A.M. Snack | Raspberries: 1/2 cup2% plain Greek yogurt: 1 cup | 178 |
| Lunch | Black bean and corn quesadilla(black beans: 1/2 cup,corn kernels: 1/3 cup,shredded cheddar cheese (1/4 cup) on an 8-inch whole wheat tortilla,salsa: 1/4 cup) | 423 |
| P.M. Snack | 70% dark chocolate: 1 ouncePlain popcorn: 1 cup | 214 |
| Dinner | Baked sweet potato: 1 mediumGrilled salmon: 3 ouncesRoasted broccoli (1/2 cup) in olive oil (1 tablespoon) | 424 |
| Total | 1552 |
Daily Intake:
The daily totals become 1,552 calories, 139 grams of carbohydrates, 79 grams of fat, 80 grams of protein, 32 grams of fiber, 1050 milligrams of sodium, and 2599 milligrams of potassium.
Day 7: Sunday
| Meal | Option | Calories |
| Breakfast | Slivered almonds: 3 tablespoonsNonfat plain Greek yogurt: 1 cupBlueberries: 1/3 cup | 278 |
| A.M. Snack | Cubed cantaloupe: 1 1/3 cup | 72 |
| Lunch | Vegan Superfood Grain Bowls: 1 serving | 381 |
| P.M. Snack | Dried walnut halves: 1/3 cupBanana: 1 medium | 321 |
| Dinner | Whole-wheat baguette: 1-oz. sliceBaked Eggs in Tomato Sauce with Kale: 1 serving | 440 |
| Total | 1492 |
Daily Intake:
The daily totals become 1492 calories, 153 g of carbohydrates, 73 g of fat, 76 g of protein, 31 grams of fiber, 1175 mg of sodium, and 3,553 mg of potassium.
What if you need an even lower-Calorie Diet?
You can alter the calorie intake anytime according to your desire. All you have to do is swatch a snack with lower calorie fruit or another snack. You can also change anything from your meals that you think have a large amount of calories to something with fewer calories to make a perfect calorie diet plan for high blood pressure tailored for you. On top of all, it is always better to improve your health status by discussing it with your healthcare provider.
Conclusion
Good nutrition is the sole source of energy for humans. If your diet does not have enough essential nutrients, you can fall prey to several diseases. On the other hand, a balanced and carefully designed diet can help you achieve targeted goals. In this article, we have offered a diet plan for high blood pressure patients. With the right choice and balance of nutrients, you can alter your daily diet into a healthy treatment and cure for high blood pressure. But still, you should not hesitate to discuss it with your healthcare provider to ensure better health and well-being.
