Comprehensive 7-Day Meal Plan For High Blood Pressure Relief

Persistent high levels of blood pressure typifies high blood pressure which is also known as hypertension. Blood pressure is the applied force on the walls of the artery as blood is circulated throughout the body by the heart.

There are two major categories of measuring blood pressure: diastolic and systolic. While the diastolic pressure is the force during a rest period between heartbeats, the systolic pressure is the force applied to the arterial walls during heartbeats.

The unit of measurement for blood pressure is systolic over diastolic blood pressure. It is represented in millimetres of mercury or mmHg, for instance, 120/80 mmHg.

Before we move ahead to a 7-day meal plan for high blood pressure, let’s learn about the common causes of hypertension and its symptoms. 

Common Causes of Hypertension

There can be several causes of high blood pressure, as follows:

• Stress
• Poor Eating Habits
• Junk Eating
• Obesity or Overweight
• Physical Inactivity
• Smoking
• High Sodium in Body
• Heredity

Signs of Hypertension

It might be tough to identify the problem of hypertension as this illness has almost no signs. This is the reason why hypertension is also known as the silent killer. The following are a few of the signs indicating hypertension:

• Bleeding nose
• Chest pain
• Fatigue and tiredness
• Regular severe headaches
• Blood spots in the eye
• Inability to sleep
• Excessive sweating
• Uneasiness in breathing
• Dizziness or vertigo issues
• Blood presence in urine

7-Day Meal Plan For High Blood Pressure

Here is a comprehensive 7-day meal plan for high blood pressure that can be followed for a healthier body and lower blood pressure:

Day 1 in 7-day meal plan for high blood pressure:

• Start your day with 10 almonds, one banana, and a bowl of chia oats soaked overnight.
• Take an apple, a cup of lemon green tea, and some cucumber salad.
• For lunch, you can eat a bowl of moong dal with two chapatis and mix vegetables. Add carrot and buttermilk to your meal.
• Your evening snack can be one tablespoon full of pumpkin seeds and a bowl of black chickpeas boiled.
• For dinner, take one bowl of stir-fried broccoli and one bowl of palak khichdi with mushrooms. Compliment your plate with a bowl of curd.

Day 2 in 7-day meal plan for high blood pressure:

• Take an orange with a serving of avocado spinach smoothie for breakfast.
• Your mid-morning snack can be a combination of half a cup of non-fat Greek yoghurt and a cup of blueberries.
• Take two multi-grain chapatis with a bowl of tomato curry chicken and some green salad.
• A cup of cantaloupe would be an ideal evening snack.
• End your day with whole wheat pasta with vegetables made in spinach sauce.

Day 3 in 7-day meal plan for high blood pressure:

• 2 Vegetable idlis with a bowl of sambhar would be a great start for your day.
• One cup of cantaloupe for a mid-morning snack.
• Take a bowl of chickpea curry with two chapatis and a bowl of green salad for lunch.
• Have a tablespoon of peanut butter with one mid-sized banana for evening snacking.
• 100 grams of grilled tofu with a bowl of stir-fried mushroom broccoli and a bowl of clear vegetable soup.

Day 4 in 7-day meal plan for high blood pressure:

• Start the day with a vegetable omelette and two bread slices.
• Take ten almonds with a bowl of papaya for mid-morning snacking.
• Take one bowl of tur dal, one bowl of cooked cabbage with two chapatis and some vegetable raita.
•  Roasted chana with one glass full of buttermilk for snacking in the evening.
• End your day with a bowl of stir-fried vegetables and rice, and combine it with a bowl of tomato carrot soup.

Day 5  in 7-day meal plan for high blood pressure:

• Your breakfast can be a bowl of oats upma with vegetables and a low-fat curd bowl.
• Take 5 walnuts and one full apple without peeling in mid-morning.
• A bowl of paneer bhurji full of vegetables with two multi-grain chapatis and a bowl of cucumber salad for lunch.
• For evening snacks, have some boiled black grams and a cup of tulsi lemon tea with ginger.
• For dinner, you can have grilled fish in one serving with some carrots and bell papers and broccoli mushroom soup in one bowl.

Day 6 in 7-day meal plan for high blood pressure:

• 2 chopped walnuts with a few raisins on one serving of oatmeal for breakfast.
• A mixed fruit bowl with a cup of low-fat curd for mid-morning snacks.
• One bowl of palak paneer and one bowl of cucumber raita with two chapatis for lunch.
• Have 20 grams of mixed nuts with a cup of green tea and added lemon for evening snacking.
• Take a bowl of whole-grain pasta with added chicken and vegetables and one bowl of spinach soup for dinner.

More Update to read blog about control hypertension

Day 7 in 7-day meal plan for high blood pressure:

• 2 Cheela made of moong daal with peanut chutney and a bowl of curd
• For a mid-morning snack, take 2 tablespoons full of pumpkin and sunflower seeds and one orange.
• For lunch, you can have cooked brown rice with palak soya curry and a bowl of green salad.
• In the evening snack, have a glass of tender coconut water with a bowl of sprout chaat.
• End your day with a bowl of moong dal khichdi with vegetables and a bowl of curd (low-fat).

Takeaway!

While high blood pressure or hypertension is a prevalent health issue, changes in your lifestyle and diet can be helpful. Combining simple meals for high blood pressure with routine exercises can significantly improve the condition.

Look for a co-relation between unhealthy weight gain and hypertension. When the heart has to put additional effort into pumping blood, it causes unnecessary strain on the walls of arteries.

A low-calorie diet with a maximum count of 1500 can be a good choice for managing high blood pressure. Evaluate your health as early as possible and choose healthy cheap meals for high blood pressure.

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