7-Day Low Saturated Fat Meal Plan for High Blood Pressure

According to National Heart, Lung, and Blood Institute (NHLBI), about half of all Americans have high blood pressure. Dubbed the ominous “silent killer” because of its lack of symptoms, many people are unaware that they fit the diagnosis. Chronic high blood pressure can have serious health consequences for your body by damaging arteries, leading to problems with your eyes, kidneys, brain and heart, such as heart disease and stroke. Risk factors for developing high blood pressure include lifestyle habits, such as an unhealthy diet and lack of exercise, as well as age, family history, race and genetics, per NHLBI. Because it is often symptom-free NHLBI recommends that everyone have their blood pressure checked by a qualified doctor at least once a year.

This weekly meal plan aims to address the nutritional component of managing high blood pressure. To support heart health and improve blood pressure, we limit sodium to no more than 1,500 mg per serving. day per American Heart Association (AHA) recommendations, reduce saturated fat while increasing unsaturated fat and include plenty of fiber-rich foods as well as heart-healthy fruits and vegetables. If you do not currently have high blood pressure, this plan also works well for prevention and general health. Because weight loss can play a role in lowering blood pressure, we set this plan at 1,500 calories per day, which is a level at which many people will lose weight. For those with other caloric needs, we included changes for 1,200 and 2,000 calories per day. day.

Strategies to improve heart health:

• Eat more fiber: Fiber is the unassuming MVP of the nutrition world. Increasing our fiber intake has many health benefits, including improved heart health, aids weight loss and reduces the risk of developing type 2 diabetes. This plan includes at least 30 grams of fiber each day.
• Pump up potassium: Although sodium gets a lot of attention when talking about healthy blood pressure diets, eating more potassium plays a critical role in keeping our tickers healthy and preventing heart disease.
• See sodium intake: Many people eat much more sodium than they realize. The AHA recommends a maximum of 2,300 mg of sodium daily, but ideally 1,500 mg for most adults. To cut sodium, you’ll have the biggest guest impact by limiting processed foods and preparing more meals at home. Adding a little salt to home-cooked foods is less of a concern since processed foods are one of the biggest sources of sodium.
• Exercise: It’s no surprise that exercise plays a vital role in keeping your heart healthy. Increased activity is even associated with improved statistics for those with the most stubborn blood pressure and resistant hypertension. Whether you prefer walking, cycling, running, dancing, hiking, strength training or any other form of activity, increased movement is key.
• Diversify your fats: In the past, saturated fat was thought to be the culprit behind heart disease. Yet research has shown that it’s not that saturated fat is bad, but rather that most people consume too much of it. Saturated fat, found in animal products and tropical oils such as coconut, can be enjoyed in moderation. And unsaturated fats such as those found in fatty fish, olive oil, nuts and seeds should be consumed more frequently. Restoring balance by increasing our intake of unsaturated fats, plus eating plenty of other nutritious foods, such as legumes, fruits and vegetables, is an important strategy for improved heart health.

Read more: Diet Guidelines for High Blood Pressure

Heart-healthy foods to focus on:

• Vegetables, especially dark leafy vegetables, potatoes and sweet potatoes, beets, tomatoes and squash and cruciferous vegetables such as broccoli, cauliflower, cabbage and Brussels sprouts
• Fruits such as berries, citrus fruits, bananas, apples, pears, plums, pomegranates, cherries, grapes
• Legumes (beans and lentils, edamame)
• Nuts, including natural nut butter with no added sugar
• Seeds such as chia, flax seeds, pumpkin seeds and sunflower seeds
• Whole grains such as bulgur, quinoa, brown rice, whole grains, oats and freekeh
• Fish, especially those high in omega-3 such as salmon, sardines and mackerel
• Dairy, especially fermented dairy like yogurt and kefir
• Olive oil, avocado oil and avocado

How to prepare your week of meals:

1. Make fiber-rich Raspberry Vanilla Overnight Oats for breakfast on days 2 through 5.
2. Prepare Slow-Cooker Chicken Chili for lunch on days 2 – 5
3. Make blueberry-lemon energy balls to have as snacks throughout the week

Day 1

Breakfast (352 calories)

AM Snack (37 calories)

• One medium pepper, sliced

Lunch (472 calories)

PM Snack (197 calories)

• ¼ cup dry-roasted unsalted cashews

Dinner (460 calories)

Daily Totals: 1,517 calories, 48 ​​g fat, 8 g saturated fat, 83 g protein, 208 g carbohydrate, 44 g fiber, 1,199 mg sodium

Make it 1,200 calories: Omit kefir at breakfast, change lunch to 1 serving of white bean and vegetable salad, and change PM snack to 1 medium apple.

Make it 2,000 calories: Add 1/4 cup hummus and 1 cup edamame in pods for AM snack and 1 serving of cucumber, tomato and avocado salad for dinner.

Day 2

Breakfast (357 calories)

AM Snack (104 calories)

• ½ cup low-fat Greek yogurt
• ¼ cup blueberries

Lunch (447 calories)

PM Snack (125 calories)

Dinner (488 calories)

Daily Totals: 1,522 calories, 57 g fat, 11 g saturated fat, 71 g protein, 193 g carbohydrate, 43 g fiber, 1,413 mg sodium

Make it 1,200 calories: Leave out almonds for breakfast and banana for lunch, plus switch PM snack to 1/2 cup blackberries.

Make it 2,000 calories: Add 1/4 cup dry-roasted unsalted almonds to AM snack, 2 Tbsp. natural peanut butter for the banana at lunch and 1 snack peach for PM snack

Day 3

Breakfast (357 calories)

AM Snack (125 calories)

Lunch (447 calories)

PM Snack (59 calories)

Dinner (505 calories)

Daily Totals: 1,493 calories, 47 g fat, 7 g saturated fat, 72 g protein, 207 g carbohydrate, 32 g fiber, 1,250 mg sodium

Make it 1,200 calories: Omit almonds at breakfast, reduce to 1 energy ball at AM snack and omit banana at lunch.

Make it 2,000 calories: Add 1 plum and increase to 3 energy balls at AM snack, add 2 tbsp. natural peanut butter for lunch and add 1/4 cup dry roasted unsalted almonds for PM snack.

Day 4

Breakfast (357 calories)

AM Snack (104 calories)

• ½ cup low-fat Greek yogurt
• ¼ cup blueberries

Lunch (447 calories)

PM Snack (190 calories)

Dinner (403 calories)

Daily Totals: 1,501 calories, 50 g fat, 10 g saturated fat, 73 g protein, 203 g carbohydrate, 45 g fiber, 1,281 mg sodium

Make it 1,200 calories: Leave out almonds for breakfast and banana for lunch, plus change PM snack to 1 medium apple.

Make it 2,000 calories: Add 20 dry-roasted unsalted almonds to AM snack, 2 tbsp. natural peanut butter for the banana for lunch and add 1 serving of kale salad with balsamic & parmesan for dinner.

Day 5

Breakfast (357 calories)

AM Snack (95 calories)

Lunch (447 calories)

PM Snack (197 calories)

• ¼ cup dry-roasted unsalted cashews

Dinner (421 calories)

Daily Totals: 1,516 calories, 50 g fat, 10 g saturated fat, 81 g protein, 200 g carbohydrate, 41 g fiber, 872 mg sodium

Make it 1,200 calories: Change AM snack to 1 plum, leave out banana for lunch and change PM snack to 1 medium peach.

Make it 2,000 calories: Add 2 tbsp. natural peanut butter for AM snack, 1 plum for PM snack and 1 serving of Guacamole chopped salad for dinner.

Day 6

Breakfast (382 calories)

AM Snack (59 calories)

Lunch (354 calories)

PM Snack (125 calories)

Dinner (589 calories)

Daily Totals: 1,509 calories, 54 g fat, 10 g saturated fat, 88 g protein, 184 g carbohydrate, 32 g fiber, 1,491 mg sodium

Make it 1,200 calories: Omit the hard-boiled egg at breakfast and replace 1 serving of traditional Greek salad with the salad for dinner.

Make it 2,000 calories: Add 1/4 cup dry-roasted unsalted almonds for AM snack, 1/4 cup hummus and 1 oz. whole wheat pita chips for lunch and increase to 3 energy balls at PM snack.

Day 7

Breakfast (352 calories)

AM Snack (227 calories)

• ¼ cup dry-roasted unsalted cashews
• 1 plum

Lunch (354 calories)

PM Snack (190 calories)

Dinner (398 calories)

Daily Totals: 1,521 calories, 56 g fat, 12 g saturated fat, 92 g protein, 176 g carbohydrate, 30 g fiber, 1,446 mg sodium.

Make it 1,200 calories: Omit cashews at AM snack and reduce to 1 energy ball at PM snack.

Make it 2,000 calories: Add 1/4 cup hummus and 1 oz. whole wheat pita chips for lunch, 1 cup fat-free plain Greek yogurt for PM snack and a 1-oz. slice whole wheat baguette for dinner.