Meal plan for high blood pressure and high cholesterol

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.

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

• 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

1. 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

• 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

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

Dinner: Moussaka

• 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

1. 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.
2. 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.
3.  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

• 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

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

Lunch: Edgy Veggie Wraps

• 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

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

Dinner: Spicy Tomato Baked Eggs

• 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

1. 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.
2. 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

• 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

1. 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.
2. Tip the blueberries into a pan with the honey and 1 tbsp of water. Gently poach until the blueberries are tender.
3. Spoon the porridge into bowls and add the remaining yogurt and blueberries.

Lunch: Carrot, Orange and Avocado Salad

• 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

1. 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

• 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

1. Cook potatoes in boiling water until tender, adding corn for final 5 minutes. Drain & cool.
2. For the dressing, mix the vinegar, oil, shallot, capers, basil & seasoning.
3. 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

Day 4: Thursday

Breakfast: Banana Yogurt Pots

Lunch: Mixed Bean Salad

• Calories – 240
• Protein – 11g
• Carbs – 22g
• Fat – 12g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

• 145g / ⅘ cup jar artichoke heart in oil
• ½ tbsp sundried tomato paste
• ½ tsp red wine vinegar
• 200g can / 1 cup cannellini beans, drained and rinsed
• 150g / ¾ cup tomatoes, quartered
• handful Kalamata black olives
• 2 spring onions, thinly sliced on the diagonal
• 100g / ⅔ cup feta cheese, crumbled

Instructions

1. Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
2. Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.

Dinner: Spiced Carrot and Lentil Soup

• Calories – 238
• Protein – 11g
• Carbs – 34g
• Fat – 7g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

• 1 tsp cumin seeds
• pinch chilli flakes
• 1 tbsp olive oil
• 300g /2 cups carrots, washed and coarsely grated
• 70g / ⅓ cup split red lentils
• 500ml / 2 ¼ cups hot vegetable stock
• 60ml / ¼ cup milk
• Greek yogurt, to serve

Instructions

1. Heat a large saucepan and dry fry the cumin seeds and chilli flakes for 1 minute. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened.
2. Whizz the soup with a stick blender or in a food processor until smooth. Season to taste and finish with a dollop of Greek yogurt and a sprinkling of the reserved toasted spices.

View 7 Day Hypertension Diet Plan PDF

Day 5: Friday

Breakfast: Tomato and Watermelon Salad

Lunch: Panzanella Salad

• Calories – 452
• Protein – 6g
• Carbs – 37g
• Fat – 25g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

• 400g / 2 cups tomatoes
• 1 garlic clove, crushed
• 1 tbsp capers, drained and rinsed
• 1 ripe avocado, stoned, peeled and chopped
• 1 small red onion, very thinly sliced
• 2 slices of brown bread
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• small handful basil leaves

Instructions

1. Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
2. Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.

Dinner: Med Chicken, Quinoa and Greek Salad

• Calories – 473
• Protein – 36g
• Carbs – 57g
• Fat – 25g

Prep time + cook time: 20 minutes

Ingredients (for 2 people)

• 100g / ⅗ cup quinoa
• ½ red chilli, deseeded and finely chopped
• 1 garlic clove, crushed
• 2 chicken breasts
• 1 tbsp extra-virgin olive oil
• 150g / ¾ cup tomatoes, roughly chopped
• handful pitted black kalamata olives
• ½ red onion, finely sliced
• 50g / ½ cup feta cheese, crumbled
• small bunch mint leaves, chopped
• juice and zest ½ lemon

Instructions

1. Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
2. Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside
3. Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.

View 7 Day Hypertension Diet Plan PDF

Day 6: Saturday

Breakfast: Blueberry Oats Bowl

Lunch: Quinoa and Stir Fried Veg

• Calories – 473
• Protein – 11g
• Carbs – 56g
• Fat – 25g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

• 100g / ⅗ cup quinoa
• 3 tbsp olive oil
• 1 garlic clove, finely chopped
• 2 carrots, cut into thin sticks
• 150g / 1 ⅔ leek, sliced
• 1 broccoli head, cut into small florets
• 50g / ¼ cup tomatoes
• 100ml / ¼ cup vegetable stock
• 1 tsp tomato purée
• juice ½ lemon

Instructions

1. Cook the quinoa according to pack instructions. Meanwhile, heat 3 tbsp of the oil in a pan, then add the garlic and quickly fry for 1 minute. Throw in the carrots, leeks and broccoli, then stir-fry for 2 minutes until everything is glistening.
2. Add the tomatoes, mix together the stock and tomato purée, then add to the pan. Cover and cook for 3 minutes. Drain the quinoa and toss in the remaining oil and lemon juice. Divide between warm plates and spoon the vegetables on top.

Dinner: Grilled Vegetables with Bean Mash

• Calories – 314
• Protein – 19g
• Carbs – 33g
• Fat – 16g

Prep time + cook time: 40 minutes

Ingredients (for 2 people)

• 1 pepper, deseeded & quartered
• 1 aubergine, sliced lengthways
• 2 courgettes, sliced lengthways
• 2 tbsp olive oil
• For the mash
• 400g / 2 cups haricot beans, rinsed
• 1 garlic clove, crushed
• 100ml / ½ cup vegetable stock
• 1 tbsp chopped coriander

Instructions

1. Heat the grill. Arrange the vegetables over a grill pan &brush lightly with oil. Grill until lightly browned, turn them over, brush again with oil, then grill until tender.
2. Meanwhile, put the beans in a pan with garlic and stock. Bring to the boil, then simmer, uncovered, for 10 minutes. Mash roughly with a potato masher. Divide the vegetables and mash between 2 plates, drizzle over oil and sprinkle with black pepper and coriander.

View 7 Day Hypertension Diet Plan PDF

Day 7: Sunday

Breakfast: Banana Yogurt Pots

Lunch: Moroccan Chickpea Soup

• Calories – 408
• Protein – 15g
• Carbs – 63g
• Fat – 11g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

• 1 tbsp olive oil
• ½ medium onion, chopped
• 1 celery sticks, chopped
• 1 tsp ground cumin
• 300ml / 1 ¼ cups hot vegetable stock
• 200g can / 1 cup chopped tomatoes
• 200g can / 1 cup chickpeas, rinsed and drained
• 50g / ¼ cup frozen broad beans
• zest and juice ½ lemon
• coriander & bread to serve

Instructions

1. Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
2. Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.

Dinner: Spicy Mediterranean Beet Salad

• Calories – 548
• Protein – 23g
• Carbs – 58g
• Fat – 20g

Prep time + cook time: 40 minutes

Ingredients (for 2 people)

• 8 raw baby beetroots, or 4 medium, scrubbed
• ½ tbsp sumac
• ½ tbsp ground cumin
• 400g can / 2 cups chickpeas, drained and rinsed
• 2 tbsp olive oil
• ½ tsp lemon zest
• ½ tsp lemon juice
• 200g / ½ cup Greek yogurt
• 1 tbsp harissa paste
• 1 tsp crushed red chilli flakes
• mint leaves, chopped, to serve

Instructions

1. Heat oven to 220C/200C fan/ gas 7. Halve or quarter beetroots depending on size. Mix spices together. On a large baking tray, mix chickpeas and beetroot with the oil. Season with salt & sprinkle over the spices. Mix again. Roast for 30 minutes.
2. While the vegetables are cooking, mix the lemon zest and juice with the yogurt. Swirl the harissa through and spread into a bowl. Top with the beetroot & chickpeas, and sprinkle with the chilli flakes & mint.

View 7 Day Hypertension Diet Plan PDF

Hypertension Diet Shopping List

This shopping list corresponds to the 7 day plan, serving 2 people. No snacks are included.

View 7 Day Hypertension Diet Plan PDF

Life after the meal plan

Find more recipes on our site

Your journey doesn’t end after 7 days of Mediterranean recipes for high blood pressure. It’s about finding recipes that can become staples in your household and creating eating habits that actually last.

We’ve got plenty of recipes online already. Just use the search function on our home page if you’re looking for a specific ingredient or check out our recipe page.

Disclosure

We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. If you have any concerns regarding your health please contact your medical practitioner before making changes.