The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium. In a stir-fry, for instance, cut the amount of meat in half and double up on the vegetables. Eat heart-healthy fish, such as salmon, herring and tuna. We also included modifications for 1,200 or 2,000 calories a day, depending on your needs. olive oil or coat pan with a thin layer of cooking spray (1-second spray). It's difficult to say what causes high-blood pressure outright, likely there's a few factors at play. Meal-Prep Tip: To prepare for dinner tomorrow, soak 1 pound dried cannellini beans in water overnight and gather all ingredients so you're able to start the slow-cooker on low for 7-8 hours in the morning so the Slow-Cooker Chicken & White Bean Stew is ready in time for dinner. This week-long meal plan is delicious way to to keep your blood pressure in check and your heart healthy. So just by following the DASH diet, you're likely to reduce your sodium intake. grated Parmesan cheese and toasted, 4 oz. Talk to your doctor about adding in an exercise program and other healthy lifestyle factors (think: not smoking or decreasing daily stress). Daily Totals: 1,509 calories, 78 g protein, 170 g carbohydrates, 55 g fiber, 65 g fat, 10 g saturated fat, 3,721 mg potassium, 935 mg sodium. http://www.cdc.gov/salt/pdfs/sodium_dietary_guidelines.pdf. Heat oil in skillet. Try this Homemade Hummus. A Mayo expert weighs in, FREE book offer – Mayo Clinic Health Letter, DASH diet - Healthy eating to lower your blood pressure, Focus on whole grains because they have more fiber and nutrients than do refined grains. Click here to start your 4-week meal plan TODAY! To Make it 2,000 Calories: Add 1 medium orange to lunch, 1/3 cup dry-roasted unsalted almonds P.M. snack and 1 serving Everything Bagel Avocado Toast to dinner. vinegar, Evening Snack (219 calories, 2 mg sodium), • 3 cups air-popped popcorn topped with 1 Tbsp. 2018;37:542. The DASH diet plan was developed to lower blood pressure without medication in research sponsored by the National Institutes of Health. Bibimbap literally means “mixed rice” in Korean, and is a signature dish packed with veggies, a protein source and topped with a sunny side up egg. I have a huge bias towards those foods because they are delightful (not together though!). He graduated with a Bachelor's degree in exercise science, followed by a Master's degree in Nutrition and Dietetics in 2011. Low-sodium canned beans, dried beans and whole grains like quinoa and brown rice are all in the inner aisles. 7-Day High-Blood Pressure Meal Plan: 2,000 Calories. Top oats with raisins and a pinch of cinnamon. American Heart Association. Breakfast: A bowl of oats with milk + 1 banana. I’m a big fan of soups, especially in colder months. Snacks (can have more than once): A handful of plain cashews or roasted almonds. See our safe care and visitor guidelines, plus trusted coronavirus information. Dinner (472 calories)Black Bean & Corn Tacos• 2 corn tortillas, warmed• 1/4 cup canned black beans, rinsed and mashed• 1/2 cup corn• 1/2 avocado, diced• 1/4 cup salsaSpread tortillas with beans. Healthy diet in adults. For instance, use brown rice instead of white rice, whole-wheat pasta instead of regular pasta and whole-grain bread instead of white bread. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. Snack (148 calories) 1 cup non-fat plain Greek yogurt 1/4 cup blackberries It's OK to swap a diet cola for a regular cola, but not in place of a more nutritious beverage such as low-fat milk or even plain water. Spread butter on one side of each of the bread slices. The standard DASH diet meets the recommendation from the Dietary Guidelines for Americans to keep daily sodium intake to less than 2,300 mg a day. Everything You Need To Know About Eggs and Nutrition Unscrambled, 55 Low Calorie Meals – Easy And Delicious Recipes for Weight Loss, Simple to follow for busy people with many mouths to feed, as long as you prepare in advance, Realistic, with recipes that are not too complex, Low in salt (no bread, minimal use of sauces and condiments). Journal of the American College of Cardiology. Breakfast (255 calories)Egg & Tomato Tortilla• 1 corn tortilla• 1 large egg, cooked in 1/4 tsp. Looking for a sample meal plan to follow… one that you can follow right now? To Make it 1,200 Calories: Reduce to 1 Tbsp. Shaking the salt habit. 7-Day Diet Plan For High Blood Pressure (Dietitian-Made), The 7-Day Diet Plan For High Blood Pressure, Joe Leech, Dietitian (MSc Nutrition & Dietetics), Simple Summer Salad with Balsamic Vinaigrette, Healthy Chocolate Peanut Butter and Banana Smoothie Bowl, Healthy Chipotle Chicken Sweet Potato Skins, Pumpkin Soup Like You’ve Never Tasted Before, MTHFR Mutation Guide For Non-Sciencey Types! You may also need to adjust your serving goals based on your individual circumstances — something your health care team can help you decide. To Make it 1,200 Calories: Omit the walnuts at breakfast and the almonds at the P.M. snack plus reduce to 1/2 cup yogurt at the A.M. snack. https://www.fda.gov/ForConsumers/ConsumerUpdates/ucm292276.htm. hummus• 1/4 avocado, mashed• 1/4 medium red bell pepper, sliced• 1/4 cup cucumber slices• 1 cup mixed greensSpread each slice of bread with hummus and avocado. Lunch: Simple Summer Salad with Balsamic Vinaigrette Dinner: Apple Pecan Chicken. Recommend using Swiss or mozzarella cheese, or a low-sodium cheddar. If you aren't sure what sodium level is right for you, talk to your doctor. To Make it 2,000 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack and add 2 Tbsp. Place 1 slice of bread in hot skillet. Colditz GA. Examples of one serving include 1 tablespoon sugar, jelly or jam, 1/2 cup sorbet, or 1 cup lemonade. Offers may be subject to change without notice. The American Heart Association recommends 1,500 mg a day of sodium as an upper limit for all adults.