High Blood Pressure Diet Plan
Moderation is key

A high blood pressure diet plan can dramatically improve results.  Follow this simple plan to get you on your way:


Breakfast

  • Fresh oat, bran and fruit muesli with sliced banana and soy or almond milk
  • Buttered wholegrain toast with fresh jam
  • Wholemeal pancakes with honey
  • Warm oatmeal with skim milk and fresh blueberries
  • Grilled mushrooms, zucchini and tomato on wholegrain toast with a parsley and carrot juice

Lifestyle choices play an important role in managing high blood pressure. The correct diet too can dramatically improve treatment outcomes. Not only is it possible to successfully control blood pressure with diet but with careful monitoring it can sometimes replace pharmaceutical intervention.  

Lunches

  • Tuna salad with lemon pepper dressing
  • Turkey and salad sandwich on whole grain bread with cranberry sauce
  • Lean mince burger with baked sweet potato and paprika potato wedges
  • Tinned salmon with brown rice and four bean salad
  • Chicken noodle soup with summer vegetables seasoned with salt free vegetable bullion

When shopping look for the heart foundations tick of approval if you must buy packaged foods. This generally means the product contains less salt and saturated or trans-fats than similar alternatives.

Snacks

  • Wasabi peas
  • Roast almonds
  • Dried fruit
  • Fresh cut vegetables or whole fruits
  • Muesli slice with sunflower seeds, oats, sultanas, pepitas & honey

Aim to eat five serves of colourful vegetables and two serves of fruit every day including legumes, dried peas, dried or canned beans or lentils in your diet. Eat moderate amounts of low-fat or reduced-fat dairy products and make sure you include two to three serves of oily fish weekly (fresh or canned).


The DASH Diet Plan is based on a
High Blood Pressure Diet Plan


Dinners

  • Tuna Mornay with fresh corn and shallots
  • Lamb shank stew with lentils, barley and winter vegetables
  • Oven roasted chicken (skin off in an oven bag) with steamed vegetables and fresh peas
  • Baked salmon patties with mashed sweet potato and grilled leek
  • Stir fried beef with cashews, snow peas and rice noodles
  • Beef mignons with a warm Thai salad
  • Char grilled salmon with asparagus and baby potatoes

Eat moderate amounts of unprocessed meat, poultry and game. Include wholegrain cereals, breads, pasta, noodles and rice in your diet. Use unsaturated margarine spreads and low saturated fat dairy spreads. Cook with a variety of polyunsaturated and monounsaturated oils (olive oil, coconut oil).

Desserts

  • Frozen yogurt with fresh berries and fruit
  • Low fat ice-cream with fresh passionfruit
  • Red wine baked pears with oat and coconut crumbs
  • Banana pancakes
  • Dark chocolate dipped strawberries
  • Coconut bread and butter pudding
  • Apple and rhubarb crumble with fresh low fat cream

Increasing your intake of fresh or tinned fruits will not only fill you up but can also provide essential fibre and nutrients. If using tinned fruit, aim for products with no added sugar.

If you liked our High Blood Pressure Diet Plan, feel free to visit our homepage for more about this site.  If you haven’t already, visit the High Blood Pressure Diet for a wider explanation.



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