In this blog, we discussed a 7 day diet plan for high blood pressure in detail and answered some related topics in the FAQ section. We also shared some other vital methods to cure it.
What is High Blood pressure, and why does it happen?
High blood pressure is a situation where force is exerted against the layers of arteries when the heart pumps throughout the body.
Reason:-
Unhealthy diet: nowadays we are eating foods that have an excess amount of sodium and saturated fat, which leads to high cholesterol levels. Junk foods like Pizza, burgers, and sausages are some of the unhealthy stuff that fosters high blood pressure.
Lack of Physical Activity: after COVID-19, most people either work from home or do freelancing jobs; this makes working professionals more lethargic, hence their hypertension.
Overweight: According to healthline.com, 42% of Americans have obesity, and 30.7% are overweight, which also leads to hypertension.
Smoking: Chemicals present in tobacco contract the blood vessels, causing an instant spike in the blood vessels.
7-Day Diet Plan for High Blood Pressure
Day 1:
Breakfast: Oatmeal with Barriers and Almonds
How to Prepare: Prepare oatmeal in a bowl with rolled oats and low-fat milk. Sprinkle fresh berries on top and some chopped almonds.
Lunch: Grilled chicken salad
How to Prepare: Bake the chicken breast with the removed skin and slice it. Prepare a mixed salad and add a slice of Baked chicken breast. Add grilled chicken with seasoning (with minimum sodium).
Snacks: Mix Fresh Fruits
How to prepare: Not all fruits are suitable to prepare mixed fruit. You should include chopped apples, watermelon, papaya, and pineapple.
Dinner: brown rice with stir-fried veggies
How to prepare: Stir-fry raw veggies like carrots, mushrooms, broccoli, and cauliflower with olive oil and a low sodium quantity. Serve these stir-fried veggies over cooked brown rice.
Day 2:
Breakfast: Egg-Veggie Scrambled
How to prepare: Sauté Vegetables like onions, carrots, tomatoes, and spinach with olive oil. Pour 2-3 eggs over the vegetables and scramble them until they get cooked. For seasoning, use bell pepper and basil.
Lunch: Mediterranean Wrap.
How to prepare: On a hot tortilla, spread mashed avocado to create a base. Fill it with small chicken pieces. Add fresh vegetables like onions, carrots, tomatoes, and cucumbers. Roll it in and enjoy this delicious lunch.
Snacks: Rice cake with almonds
How to prepare: Take a rice cake and spread the butter (almonds). For flavor add toppings like banana, cashew, and peanut.
Dinner: Veg Sushi Roll
How to prepare: Cook sushi rice and slice veggies like cucumber, avocado, and carrot into pieces. Place seaweed on the sushi mat and spread a layer of sushi rice on the nori. Roll sushi rightly with the help of a bamboo mat with gentle pressure. Slice into bite-size pieces and serve with soy sauce.
Day 3:-
Breakfast: Toast with Avocado and Tomato
How to prepare: toast a few pieces of whole wheat bread. Spread avocado on top and add sliced tomatoes. Sprinkle a minimum amount of sea salt and black pepper.
Lunch: Lentil Soup
How to prepare: Prepare a lentil soup using chicken and raw vegetables like carrots, onions, and tomatoes with a low sodium content. Season it with coriander or cumin, and serve it with wholegrain Bread
Snacks: Prepare Trail mix.
How to prepare: Combine unsweetened mixed dry fruits as per the nutritional requirement.
Dinner: Veg Sushi Roll
How to prepare: With the help of nori sheets, prepare sushi rolls. Cook brown rice properly and add different kinds of vegetables like cucumbers, carrots, and bell peppers. Roll the ingredients properly and slice them into bite-sized pieces. Serve it with low-salt or miso soup.
Day 4:-
Breakfast: Quinoa Breakfast
How to prepare: Cook Quinoa using low-fat milk. Add banana pieces on top and sprinkle with cinnamon powder. Add 20 grams of chopped almonds and cashews.
Lunch: Salmon with steamed vegetables
How to prepare: Season a salmon with dill and lemon zest. Take the Salman until it is properly cooked and simultaneously bake vegetables like carrots, cauliflower, and broccoli. Serve the salmon with vegetables.
Snacks: Brown bread with peanut butter
How to prepare: Take a slice of brown bread and 1 tablespoon of unsweetened peanut butter. Apply peanut butter over brown bread and enjoy as per your appetite.
Dinner: Stir-fried tofu, vegetables, and brown rice
How to prepare: Saute Tofu by adding veggies like chopped carrot, tomato, onion, and spinach in soy sauce and sesame oil. Serve stir-fried over brown rice.
Day 5:-
Breakfast: mushroom and spinach omelet
How to prepare: Whisk 3 eggs with salt, a dash of milk, and pepper.
Lunch: Veg Sushi Roll
How to prepare: With the help of nori sheets, prepare sushi rolls. Cook brown rice properly and add different kinds of vegetables like cucumbers, carrots, and bell peppers. Roll the ingredients properly and slice them into bite-sized pieces. Serve it with low-salt or miso soup.
Snacks: Boiled Edamame
How to prepare: Edamame are young soybeans that are plant-based proteins. Boil down a handful of edamame and eat it as breakfast.
Dinner: Vegetable stuffed with bell pepper
How to prepare: Chop the top of the bell pepper and pull out the seed. Stuff the pepper mixture with corn, black beans, and onion. Bake until the fillings are heated through.
Day 6:-
Breakfast: pancakes with yogurt and fruit
How to Prepare: Prepare pancakes with buckwheat flour. So the pancake with sliced Greek yogurt For flavor and a variety of fresh fruits like chopped banana, apple, and papaya.
Lunch: Chickpea Salad
How to prepare: Cook 100g of chickpeas and add cucumber, red tomato, and chopped fresh herbs. Include salad dressing with lemon juice and a pinch of salt. For extra flavor, add feta cheese.
Snacks: Nuts & Seeds
How to Prepare: Take a handful of a mixture of nuts and seeds. These nuts and seeds are rich in healthy fibers and minerals. Make sure that they are unsweetened and unsalted.
Dinner: Stir-Fry Veggies with Brown Rice
How to Prepare: stir-fry veggies like carrots, raw onions, cauliflower, and broccoli with low-sodium soy sauce and olive oil. Serve the stir-fried vegetables over cooked brown rice.
Day 7:-
Breakfast: Plain Oats
How to prepare: Take one bowl and pour 250 ml milk into it. Take oats of two tablespoons and add mixed dry fruit in them. Consume it as early as possible because it will be thick after a few minutes.
Lunch:- Veg Sushi Roll
How to prepare: With the help of nori sheets, prepare sushi rolls. Cook brown rice properly and add different kinds of vegetables like cucumbers, carrots, and bell peppers. Roll the ingredients properly and slice them into bite-sized pieces. Serve it with low-salt or miso soup.
Snacks: Raw Veggies with Hummus
How to prepare: Chop down vegetables like carrots, red onions, tomatoes, bell peppers, and cucumbers. Dip these crispy veggies in low-sodium hummus to add flavor.
Dinner: Chicken or Veggie chili
How to prepare: Prepare chili using lean ground chicken or mix it with chili powder, cumin, and a limited amount of spices. Serve it with chili and whole-grain bread.
Recommended video on How to control High Blood Pressure.
FAQ
Conclusion:-
A diet plan plays a vital role to control hypertension and we list down a Special 7 day diet plan for high blood pressure. In this overall diet, our main motive is to reduce salt intake and increase other nutrients for better heart health. Veggies like carrots, avocados, cauliflower, and broccoli are the main component of our diet.
Apart from diet, yoga, meditation, and workout also helps to improve heart health.
