Delicious snacks and meals to improve heart health and lower blood pressure.
According to the National Heart, Lung, and Blood Institute (NHLBI), about half of all Americans have high blood pressure. Dubbed the ominous "silent killer" due to its lack of symptoms, many people are unaware they fit the diagnosis. Chronically high blood pressure can have serious health implications for your body by damaging arteries, leading to issues with your eyes, kidneys, brain and heart, such as heart disease and stroke. Risk factors for developing high blood pressure include lifestyle habits, like an unhealthy diet and lack of exercise, as well as age, family history, race and genetics, per the NHLBI. Because it's often symptomless, the NHLBI recommends everyone get their blood pressure checked by a qualified medical provider at least once a year.
This weekly meal plan aims to tackle the nutrition component of high blood pressure management. To support heart health and improve blood pressure, we cap the sodium at no more than 1,500 mg per day, per the American Heart Association's (AHA) recommendations, reduce saturated fat while increasing unsaturated fats and include plenty of fiber-rich foods as well as heart-healthy fruits and veggies. If you don't currently have high blood pressure, this plan also works great for prevention and overall health. Because weight loss can play a role in lowering blood pressure, we set this plan at 1,500 calories a day, which is a level where many people will lose weight. For those with other calorie needs, we included modifications for 1,200 and 2,000 calories per day.
Related: Does Inflammation Cause High Blood Pressure? Here's What You Need to Know
Read More: High Blood Pressure Diet Guidelines
Daily Totals: 1,517 calories, 48g fat, 8g saturated fat, 83g protein, 208g carbohydrate, 44g fiber, 1,199mg sodium
Make it 1,200 calories: Omit kefir at breakfast, change lunch to 1 serving White Bean & Veggie Salad and change P.M. snack to 1 medium apple.
Make it 2,000 calories: Add 1/4 cup hummus and 1 cup edamame in pods to A.M. snack and 1 serving Cucumber, Tomato & Avocado Salad to dinner.
Daily Totals: 1,522 calories, 57g fat, 11g saturated fat, 71g protein, 193g carbohydrate, 43g fiber, 1,413mg sodium
Make it 1,200 calories: Omit almonds at breakfast and banana at lunch, plus change P.M. snack to 1/2 cup blackberries.
Make it 2,000 calories: Add 1/4 cup dry-roasted unsalted almonds to A.M. snack, 2 Tbsp. natural peanut butter to the banana at lunch and 1 medium peach to P.M. snack
Daily Totals: 1,493 calories, 47g fat, 7g saturated fat, 72g protein, 207g carbohydrate, 32g fiber, 1,250mg sodium
Make it 1,200 calories: Omit almonds at breakfast, reduce to 1 energy ball at A.M. snack and omit banana at lunch.
Make it 2,000 calories: Add 1 plum and increase to 3 energy balls at A.M. snack, add 2 Tbsp. natural peanut butter to lunch and add 1/4 cup dry-roasted unsalted almonds to P.M. snack.
Daily Totals: 1,501 calories, 50g fat, 10g saturated fat, 73g protein, 203g carbohydrate, 45g fiber, 1,281mg sodium
Make it 1,200 calories: Omit almonds at breakfast and banana at lunch, plus change P.M. snack to 1 medium apple.
Make it 2,000 calories: Add 20 dry-roasted unsalted almonds to A.M. snack, 2 Tbsp. natural peanut butter to the banana at lunch and add 1 serving Kale Salad with Balsamic & Parmesan to dinner.
Daily Totals: 1,516 calories, 50g fat, 10g saturated fat, 81g protein, 200g carbohydrate, 41g fiber, 872mg sodium
Make it 1,200 calories: Change A.M. snack to 1 plum, omit banana at lunch and change P.M. snack to 1 medium peach.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack, 1 plum to P.M. snack and 1 serving Guacamole Chopped Salad to dinner.
Daily Totals: 1,509 calories, 54g fat, 10g saturated fat, 88g protein, 184g carbohydrate, 32g fiber, 1,491mg sodium
Make it 1,200 calories: Omit hard-boiled egg at breakfast and substitute 1 serving Traditional Greek Salad for the salad at dinner.
Make it 2,000 calories: Add 1/4 cup dry-roasted unsalted almonds to A.M. snack, 1/4 cup hummus and 1 oz. whole wheat pita chips to lunch and increase to 3 energy balls at P.M. snack.
Daily Totals: 1,521 calories, 56g fat, 12g saturated fat, 92g protein, 176g carbohydrate, 30g fiber, 1,446mg sodium.
Make it 1,200 calories: Omit cashews at A.M. snack and reduce to 1 energy ball at P.M. snack.
Make it 2,000 calories: Add 1/4 cup hummus and 1 oz. whole-wheat pita chips to lunch, 1 cup non-fat plain Greek yogurt to P.M. snack and a 1-oz. slice whole-wheat baguette to dinner.
2023-07-29T10:04:14Z dg43tfdfdgfd