High Blood Pressure Daily Diet Plan

High blood pressure (hypertension) occurs when your blood pressure increases to levels that are unhealthy. This is caused by the narrowing of arteries, which increase resistance to blood flow.

Unhealthy lifestyle choices can cause hypertension. Over the long term, the increased pressure can cause health issues, including heart disease.

Blood pressure readings are based on two readings: systolic pressure and diastolic pressure.

Normal blood pressure is between 90/60mmHg and 120/80mmHg
High blood pressure is 140/90mmHg or higher
Low blood pressure is 90/60mmHg or lower

Diet can play a big role in reducing your numbers, along with doing more exercise, managing stress and not smoking.

This article will cover everything you need to know about a following a diet plan for high blood pressure and offer a sample 7 day plan to follow.

You can jump straight into the 7 day pdf of the plan here.

View 7 Day Hypertension Diet Plan PDF

High Blood Pressure Diet Foods to Eat

Generally, you'll find you'll want to eat lots of foods considered to be heart-healthy. These include foods such as:

Fruits and Vegetables

The link between eating more fruit and vegetables and the benefits on health are well documented.

Many studies show that increased consumption of fruits and vegetables is associated with a reduced risk of heart disease (1, 2, 3).

One study found that 3 daily servings of fruit and vegetables lowered the risk of heart disease by 70% (4).

There are also many positive effects on weight when more fruits and vegetables are eaten. These foods are high in fiber and have high satiety, meaning they keep you full for longer.

A comprehensive study of 133,000 people found people eating more fruits and vegetables generally weighed less than those who didn't (5).

Whole Grains

Whole grains contain more fiber, nutrients and minerals than their refined counterparts.

One study of 200 people found eating 3 portions of whole grains a day reduced their risk of high blood pressure considerably by 15-25% (6).

A review looking at multiple studies found that 28 grams of whole grains could lower heart disease risk by 22% ( 7 ).

Whole grains you can eat include:

Oatmeal
Whole grain bread
Barley
Quinoa
Brown rice
Bulgur

Legumes

Legumes contain lots of magnesium, potassium and fiber, which are important nutrients that can improve blood pressure (8). Eating more potassium helps you lose more sodium through urine. Too much sodium can increase blood pressure.

Another study found people who ate roughly 1 cup of legumes a day for 10 weeks drastically reduced both their systolic and mean arterial blood pressure (9).

One other study found a variety of health factors, including blood pressure, triglycerides, weight, and waist circumference, were reduced when 2 servings of legumes were eaten over an 18-month period (10).

Popular legumes to eat include:

Chickpeas
Lentils
Black beans
Kidney beans
Soybeans
Peanuts

Fatty Fish

Fatty fish contains lots of omega-3 fatty acids, which are important in various body functions and promoting heart and brain health. They aren't produced by the body and must be consumed in food. They are most abundant in fatty fish.

Many studies find an association between people who eat fish regularly and a lower risk of various health conditions such as heart attacks and strokes (11, 12, 13).

In one study in more than 40,000 men in the United States, those who regularly ate one or more servings of fish per week had a 15% lower risk of heart disease ( 14 ).

Generally, a good rule of thumb is to eat fatty fish 1-2 times a week.

All types of fish are high various vitamins and minerals as well as protein. However, mot all types of fish contain these omega-3 fatty acids. Fatty fish include:

Tuna
Herring
Trout
Salmon
Mackerel
Sardines

Nuts and Seeds

Nuts and seeds contain high amounts of plant protein, fibre, vitamins and minerals.

You may think because they are calorie-dense that you shouldn't eat them when losing weight. However, many studies find eating a moderate amount of nuts can actually help you lose weight (15, 16).

Various studies have found that nuts can help decrease the risk of heart disease and stroke. This is because they can help reduce LDL cholesterol (the 'bad' cholesterol) and inflammation. (17, 18, 19, 20).

One study in particular found that eating a daily serving of nuts was linked to a 28% lower risk of both fatal and nonfatal heart disease (21).

Great nut and seed additions to your diet include:

Almonds
Walnuts
Peanuts
Pecans
Pistachios
Chia seeds
Flax seeds

Chia seeds and flax seeds are also high in omega-3 fatty acids which many people don't get enough of.

Lean Protein

White-meat poultry and white-meat fish are some of the best lean sources of protein to consume.

These foods are high in various vitamins and minerals whilst being low in saturated fats. Red meats such as beef, lamb and pork also contain lots of protein, vitamins and minerals, but are also high in saturated fats.

Saturated fat is used in the body to make cholesterol. Eating too much saturated fat can therefore raise it. Excessive cholesterol can increase your risk of conditions like heart disease and stroke.

Therefore, it's best to choose lean meats the majority of the time.

Olive Oil

Olive oil is a rich source of monounsaturated fatty acids, the kind that may help raise "good" HDL and lower "bad" LDL cholesterol.

One study gave older adults at risk of heart disease 60 ml a day of extra virgin olive oil alongside a Mediterranean diet. This group had a 30% lower risk of stroke and heart attack, compared to people who followed a low-fat diet (21).

High Blood Pressure Diet Foods to Avoid

Added sugar: Sweets, table sugar, sugary drinks and many others
Refined grains: White bread, pasta made with refined wheat, etc.
Trans fats: Found in margarine and various processed foods.
Refined Oils: Soybean oil, canola oil, cottonseed oil and others.
Highly processed foods & meats: fried chicken, potato chips and more

General Tips to Reduce Blood Pressure

Avoid Salt (Sodium)

Eating more sodium increases your blood pressure and risk of hypertension (22)

A few simple suggestions to reduce the amount of sodium you eat include:

Check the salt/sodium quantities on food labels
Avoid canned and processed foods
Use spices and herbs instead of salt.

Choosing a Diet for High Blood Pressure

If you're looking for an eating plan that closely follows the principles of above, the Mediterranean diet is considered one of the best.

It is high in the foods that help reduce blood pressure such as fruits, vegetables, nuts, whole grains, fish, and healthy oils.

Many credible organisations suggest following a Mediterranean diet to fight inflammation. These include:

Harvard Medical School
Arthritis Foundation
Mayo Clinic
Osteoarthritis Foundation Internal

It was ranked the number 1 diet according to the U.S. News & World Report.

In particular, it comes out on top when it comes to its healthiness and how easy it is to follow. This makes it a perfect diet to follow if you want to reduce inflammation long-term and find a sustainable way of eating.

Various studies have shown that the Mediterranean diet can help with a range of health-related diseases, such as:

Reduced risk of cardiovascular events, coronary heart disease, (25, 26)
Reduced risk of coronary heart disease (27, 28)
Reduced risk of developing type 2 diabetes (29)
Risk of breast cancer (30)
Reduced obesity (31)
Better cognitive function (32)

Hypertension Diet Meal Plan

In the meal plan are recipes for breakfast, lunch and dinner.

	Breakfast	Lunch	Dinner
Monday	Banana Yogurt Pots	Cannellini Bean Salad	Quick Moussaka
Tuesday	Tomato and Watermelon Salad	Edgy Veggie Wraps	Spicy Tomato Baked Eggs
Wednesday	Blueberry Oats Bowl	Carrot, Orange and Avocado Salad	Salmon with Potatoes and Corn Salad
Thursday	Banana Yogurt Pots	Mixed Bean Salad	Spiced Carrot and Lentil Soup
Friday	Tomato and Watermelon Salad	Panzanella Salad	Med Chicken, Quinoa and Greek Salad
Saturday	Blueberry Oats Bowl	Quinoa and Stir Fried Veg	Grilled Vegetables with Bean Mash
Sunday	Banana Yogurt Pots	Moroccan Chickpea Soup	Spicy Mediterranean Beet Salad

Snacks are recommended between meal times. Some good snacks include:

A handful of nuts or seeds
A piece of fruit
Carrots or baby carrots
Berries or grapes

View 7 Day Hypertension Diet Plan PDF

Day 1: Monday

Breakfast: Banana Yogurt Pots

Nutrition

Calories – 236
Protein – 14g
Carbs – 32g
Fat – 7g

Prep time: 5 minutes

Ingredients (for 2 people)

225g /⅞ cup Greek yogurt
2 bananas, sliced into chunks
15g / 2 tbsp walnuts, toasted and chopped

Instructions

Place some of the yogurt into the bottom of a glass. Add a layer of banana, then yogurt and repeat. Once the glass is full, scatter with the nuts.

Lunch: Cannellini Bean Salad

Nutrition

Calories – 302
Protein – 20g
Carbs – 54g
Fat – 0g

Prep time: 5 minutes

Ingredients (for 2 people)

600g / 3 cups cannellini beans
70g / ⅜ cup cherry tomatoes, halved
½ red onion, thinly sliced
½ tbsp red wine vinegar
small bunch basil, torn

Instructions

Rinse and drain the beans and mix with the tomatoes, onion and vinegar. Season, then add basil just before serving.

Dinner: Moussaka

Nutrition

Calories – 577
Protein – 27g
Carbs – 46g
Fat – 27g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

1 tbsp extra virgin olive oil
½ onion, finely chopped
1 garlic clove, finely chopped
250g / 9 oz lean beef mince
200g can / 1 cup chopped tomatoes
1 tbsp tomato purée
1 tsp ground cinnamon
200g can / 1 cup chickpeas
100g pack / ⅔ cup feta cheese, crumbled
Mint (fresh preferable)
Brown bread, to serve

Instructions

Heat the oil in a pan. Add the onion and garlic and fry until soft. Add the mince and fry for 3-4 minutes until browned.
Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Leave the mince to simmer for 20 minutes. Add the chickpeas halfway through.
Sprinkle the feta and mint over the mince. Serve with toasted bread.

View 7 Day Hypertension Diet Plan PDF

Day 2: Tuesday

Breakfast: Tomato and Watermelon Salad

Nutrition

Calories – 177
Protein – 5g
Carbs – 13g
Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

1 tbsp olive oil
1 tbsp red wine vinegar
¼ tsp chilli flakes
1 tbsp chopped mint
120g / ⅝ cup tomatoes, chopped
½ watermelon, cut into chunks
50g / ⅔ cup feta cheese, crumbled

Instructions

For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Lunch: Edgy Veggie Wraps

Nutrition

Calories – 310
Protein – 11g
Carbs – 39g
Fat – 11g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

100g / ½ cup cherry tomatoes
1 cucumber
6 Kalamata olives
2 large wholemeal tortilla wraps
50g / ¼ cup feta cheese
2 tbsp hummus

Instructions

Chop the tomatoes, cut the cucumber into sticks, split the olives and remove the stones.
Heat the tortillas.
Spread the houmous over the wrap. Put the vegetable mix in the middle and roll up.

Dinner: Spicy Tomato Baked Eggs

Nutrition

Calories – 417
Protein – 19g
Carbs – 45g
Fat – 17g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

1 tbsp olive oil
2 red onions, chopped
1 red chilli, deseeded & chopped
1 garlic clove, sliced
small bunch coriander, stalks and leaves chopped separately
800g can / 4 cups cherry tomatoes
4 eggs
brown bread, to serve

Instructions

Heat the oil in a frying pan with a lid, then cook the onions, chilli, garlic and coriander stalks for 5 minutes until soft. Stir in the tomatoes, then simmer for 8-10 minutes.
Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve with bread.

View 7 Day Hypertension Diet Plan PDF

Day 3: Wednesday

Breakfast: Blueberry Oats Bowl

Nutrition

Calories – 235
Protein – 13g
Carbs – 38g
Fat – 4g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

60g / ⅔ cup porridge oats
160g / ⅗ cup Greek yogurt
175g / ¾ blueberries
1 tsp honey

Instructions

Put the oats in a pan with 400ml of water. Heat and stir for about 2 minutes. Remove from the heat and add a third of the yogurt.
Tip the blueberries into a pan with the honey and 1 tbsp of water. Gently poach until the blueberries are tender.
Spoon the porridge into bowls and add the remaining yogurt and blueberries.

Lunch: Carrot, Orange and Avocado Salad

Nutrition

Calories – 177
Protein – 5g
Carbs – 13g
Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

1 orange, plus zest and juice of 1
2 carrots, halved lengthways and sliced with a peeler
35g / 1 ½ cups rocket / arugula
1 avocado, stoned, peeled and sliced
1 tbsp olive oil

Instructions

Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket/arugula and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.

Dinner: Salmon with Potatoes and Corn Salad

Nutrition

Calories – 479
Protein – 43g
Carbs – 27g
Fat – 21g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

200g / 1 ⅓ cups baby new potatoes
1 sweetcorn cob
2 skinless salmon fillets
60g / ⅓ cup tomatoes
1 tbsp red wine vinegar
1 tbsp extra-virgin olive oil
Bunch of spring onions/scallions, finely chopped
1 tbsp capers, finely chopped
handful basil leaves

Instructions

Cook potatoes in boiling water until tender, adding corn for final 5 minutes. Drain & cool.
For the dressing, mix the vinegar, oil, shallot, capers, basil & seasoning.
Heat grill to high. Rub some dressing on salmon & cook, skinned side down, for 7-8 minutes. Slice tomatoes & place on a plate. Slice the potatoes, cut the corn from the cob & add to plate. Add the salmon & drizzle over the remaining dressing.

View 7 Day Hypertension Diet Plan PDF