Developing a Meal Plan to Lower High Blood Pressure


It is a well known fact that having high blood pressure can lead to very serious medical conditions. However, if you suffer from high blood pressure or are at risk for developing high blood pressure, simple precautions and small dietary changes can have a positive effect. Creating a healthy meal plan does not require the aid of a dietician, or fancy pre-packaged foods or monthly nutrition memberships. Rather, by specifically avoiding certain foods, and following your doctors guidelines will help lower high blood pressure.

With the below grocery store guide in hand, as well as a sample meal plan that can be implemented in to your daily routine, you are well on your way to healthy eating and the start of lowering your blood pressure. If you make a commitment to a change your lifestyle to include a healthy diet will not only increase your overall well being but it will put you on the right path of lower high blood pressure to within normal (and healthy) limits.

If you already suffer from high blood pressure, it should be noted at the outside that you must forego alcohol, as it raises blood pressure. Next, salt may have a damaging effect on those with high blood pressure. Third, by reducing saturated fats, such as what is found in red meats and fast food, you will help create a more balanced blood pressure diet.

It is recommended that protein be a staple in your diet. These may include: frozen or fresh lean meats, poultry, shellfish, unsalted port, tuna, no salt salmon, unsalted nuts and seeds, low sodium peanut butter, dried peas, beans.

Starches, in moderation, may include: English muffins, bagels, corn and flour tortillas, whole grain breads, oatmeal, rice, cream of wheat, shredded wheat, potatoes, white or brown rice, pasta (unsalted water), unsalted crackers, unsalted popcorn.

Fruits and vegetables are typically called free foods as they do not have the caloric content found in most packaged or prepared foods so they can be eaten more frequently. These can include: canned, frozen, or fresh fruits and vegetables, no/low salt vegetables and tomato sauces.

Some recommended dairy may include: cream, sour cream, non-dairy creamer, milk, yogurt, low sodium ricotta and mozzarella cheese,low-sodium cottage cheese.

Recommended beverages to incorporate into your diet are: Coffee, fruit flavored drinks, any fruit juice, tea, soft drinks, and low salt tomato juice.

Recommended condiments and other spices are: low-sodium broth, ketchup, mustard, pickles and salsa. Pepper, vinegar, lemon juice, garlic and onion powders.

Below are items that should be avoid:

Proteins to Avoid:

Processed meats, smoked meats, hot dogs, sausage, bacon.

Starches to Avoid:

Prepared mixes, boxed cereal, instant hot cereal, instant potatoes, seasoned potato mixes, salted crackers and snack items, regular popcorn, salted nuts and seeds, macaroni and cheese mixes, canned spaghetti, frozen lasagna.

Fruits and vegetables to Avoid:

Frozen vegetables in butter or sauces, Regular vegetable juices, tomato sauces, olives, pickles, sauerkraut, glazed fruits.

Dairy products to Avoid:

Processed cheese slices and spreads, cottage cheese, buttermilk.

Beverages to Avoid:

Regular tomato juice, anything with sodium or salt added, many alcohols.

Other items to Avoid:

Regular ketchup, mustard, pickles, garlic and onion salts. Table salt, light salt, bouillon cubes, meat extract, taco seasoning, Worcestershire sauce, tartar sauce.

To ease you into your new diet and the start of a healthier lifestyle, listed below is a sample meal plan that can be incorporated in your daily schedule.

Sample Menu:

Breakfast – ,, cup orange juice, 1 cup skim milk, 1 cup oatmeal, 1 medium banana, 2 slices whole-wheat toast.

Lunch – 1 ,, cup spaghetti with low sodium marinara sauce, 1 cup green salad with 2 tablespoons low sodium dressing, 1 medium apple, 1 cup grape juice

Dinner – 3 oz grilled chicken breast, ,, cup grilled zucchini, ,, cup pasta salad with low sodium dressing, ,, cup peach cobbler.

As you make these health changes to your diet to reduce high blood pressure, so should you consider the use of the health monitor. This software and stress management program offers you a picture about your daily health as a result of the lifestyle changes you are making. It will show what effects the positive things you are doing have on your body, as well as whether stressors or other impediments are affecting your well-being, thus allowing you to make the appropriate changes.


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