by Centers for Disease Control and Prevention According to the CDC, nearly half of US adults have high blood pressure (also called high blood pressure). Although often asymptomatic, high blood pressure should be taken seriously. Left untreated, high blood pressure increases the risk of several diseases, including kidney and vision damage, heart disease, and stroke.
Treating high blood pressure requires a coordinated effort with a health care provider, including regular blood pressure checks. However, there are some home changes that could help improve the numbers. Regular exercise, a heart-healthy diet, reducing salt intake, and avoiding or limiting alcohol and smoking all help lower blood pressure.
This meal plan plans meals and snacks for the week that incorporates the principles of the Mediterranean diet. You’ll find heart-healthy foods like fish, nuts, seeds, legumes, fruits, and vegetables. Additionally, he limits his salt intake to no more than 1,500 mg per day. of the American Heart Association recommendation. Excess salt is limited, but the taste is not cut short in this plan. It also contains at least 31 grams of heart-healthy, satiety fiber each day, so you can feel satisfied between each meal and snack.
I set this plan at 1,500 calories per day because weight loss may help improve blood pressure. This is the level at which many people can lose weight. For those with other calorie needs, 1,200 calories per day and he included a 2,000 calorie fix. This meal plan serves as a framework for a heart-healthy meal plan, but it doesn’t have to be strictly followed. We welcome changes to suit your lifestyle!
Does the Mediterranean Diet Improve Heart Health?
yes! The Mediterranean diet is constantly touted for its health benefits. This healthy eating method can lead to improved heart health, a sharper brain, a lower risk of developing diabetes, less inflammation and weight loss, according to the. Harvard TH Chang School of Public Health. In recent years, the Mediterranean diet has been criticized for focusing too much on the cuisines of countries such as Italy, France, Spain and Greece, while ignoring the rest of the vast region. In fact, the Mediterranean region spans her three continents and includes 21 countries. The new Mediterranean diet aims to take a more holistic approach to following the nutritional, dietary and cultural peculiarities of the region. This shift in perspective is welcome as it provides a more inclusive, diversified taste profile and a more accurate view of the Mediterranean region. To practice the Mediterranean diet (and reap its health benefits), include fruits and vegetables, herbs and spices, whole grains, and a variety of other foods such as nuts, seeds, beans, lentils and animal proteins. Make sure it’s rich in protein. One of the principles of the Mediterranean diet is making more meals at home, which helps reduce sodium intake by reducing processed foods. Because the Mediterranean diet focuses more on lifestyle than traditional diets, it encourages enjoyment in preparing and seasoning meals, sharing meals with others, increasing mindfulness, and regular physical activity. Incorporating movement is all part of this healthy lifestyle.
Notable Mediterranean Diet Foods:
This list briefly outlines some foods that should be included in the Mediterranean diet. This is not a comprehensive list.
- Fruits: berries, pomegranates, peaches, pears, apples, plums, figs, cherries, apricots
- Vegetables: dark leafy greens, tomatoes, okra, eggplant, squash, potatoes, sweet potatoes, cabbage, broccoli, cauliflower
- Whole grains: quinoa, oats, bulgur, freekeh, whole wheat, pasta, brown rice
- Unsaturated fats: olive oil, olives, avocados, avocado oil
- beans and lentils
- Nuts: Almonds, Pecans, Walnuts, Natural Nut Butters (No Sugar, Limited Sodium)
- Seeds: Chia, Flax, Pumpkin, Sunflower
- fish
- egg
- Dairy products: yogurt, kefir, cheese
- poultry
- Red meat: beef, pork, lamb
- herbs and spices
Red meat is often restricted when talking about the Mediterranean diet food list. However, many countries in the region consume red meat. No single food or food group is excluded from this eating pattern. Instead, what and how you eat is the main focus. Cooking more meals at home, eating more fruits and vegetables, and having a varied and healthy diet are some of the core principles of this plan.
How to prepare meals for the week:
- Make lemon blueberry overnight oats for breakfast on days two through four.
- Prepare Padma Lakshmi’s tandoori chicken salad for lunch on days 2-5.
- Whip up peanut butter and oat energy balls and consume as a treat throughout the week.
First day
Breakfast (332 calories)
Morning snack (59 calories)
Lunch (417 calories)
PM Snack (172 Calories)
- 1/2 cup dry-roasted unsalted pistachios (measured in shell)
Dinner (535 calories)
Daily total: 1,514 calories, 82 g fat, 14 g saturated fat, 75 g protein, 138 g carbs, 32 g fiber, 1,470 mg sodium
Make it 1,200 calories: Omit oranges at breakfast, replace your afternoon snack with 1/4 cup blueberries, and replace avocado and corn salad with kale salad with balsamic and parmesan cheese at dinner.
Make it 2,000 calories: Increase servings of avocado egg toast at breakfast to two servings, and add 1/4 cup of dry-roasted, unsalted almonds to your mid-morning snack.
the 2nd day
Breakfast (384 calories)
Morning snack (92 calories)
Lunch (339 calories)
PM Snack (246 Calories)
- 1 large pear
- 1/3 cup dry-roasted unsalted pistachios (measured in shell)
Dinner (433 calories)
Daily total: 1,493 calories, 54 g fat, 9 g saturated fat, 87 g protein, 181 g carbs, 36 g fiber, 1,492 mg sodium
Make it 1,200 calories: Omit chopped walnuts for breakfast, apples for lunch, and pistachios for an afternoon snack.
Make it 2,000 calories: Increase the amount of chopped walnuts to 1/4 cup at breakfast and 3 servings of energy balls for your mid-morning snack, adding 2 tbsp. Add natural peanut butter to an apple for lunch and one medium peach for an evening snack.
Third day
Breakfast (384 calories)
Morning snack (212 calories)
Lunch (339 calories)
PM Snack (154 Calories)
- 20 dry roasted unsalted almonds
Dinner (427 calories)
Daily total: 1,515 calories, 70 g fat, 8 g saturated fat, 72 g protein, 166 g carbs, 34 g fiber, 1,472 mg sodium
Make it 1,200 calories: Omit walnuts for breakfast, reduce your mid-morning snack to 1 energy ball, and replace your afternoon snack with 3/4 cup blueberries.
Make it 2,000 calories: Increase chopped walnuts at breakfast to 1/4 cup and add 2 tbsp. Add a serving of natural peanut butter to lunch and a serving of spinach and strawberry salad, feta cheese and walnuts to dinner.
Day 4
Breakfast (384 calories)
Morning snack (46 calories)
Lunch (339 calories)
PM Snack (212 Calories)
Dinner (535 calories)
Daily total: 1,516 calories, 54 g fat, 9 g saturated fat, 95 g protein, 175 g carbs, 32 g fiber, 1,404 mg sodium
Make it 1,200 calories: Omit walnuts for breakfast and apples for lunch, and cut it down to one energy ball for your afternoon snack.
Make it 2,000 calories: Increase to 3 tbsp. Add chopped walnuts for breakfast and 1/4 cup dry-roasted unsalted almonds and 2 tbsp to your mid-morning snack. Natural peanut butter for lunch.
Day 5
Breakfast (333 calories)
Morning snack (182 calories)
- 1 cup low-fat plain Greek yogurt
- 1/4 cup raspberries
Lunch (339 calories)
Afternoon snack (200 calories)
Dinner (441 calories)
Daily total: 1,495 calories, 53 g fat, 9 g saturated fat, 88 g protein, 179 g carbs, 43 g fiber, 1,476 mg sodium
Make it 1,200 calories: Omit the yogurt from the AM snack and replace the PM snack with one medium peach.
Make it 2,000 calories: Add 2 tbsp. chopped walnuts for AM snacks, 2 tbsp. Natural peanut butter (with apples) for lunch and one medium peach for an afternoon snack.
6th day
Breakfast (333 calories)
Morning snack (212 calories)
Lunch (357 calories)
PM Snack (172 Calories)
- 1/2 cup dry-roasted unsalted pistachios (measured in shell)
Dinner (450 calories)
Daily total: 1,523 calories, 78 g fat, 17 g saturated fat, 69 g protein, 150 g carbs, 31 g fiber, 1,411 mg sodium
Make it 1,200 calories: Reduce your mid-morning snack to 1 energy ball and change your afternoon snack to 1/3 cup of sliced cucumber.
Make it 2,000 calories: Add one serving of peanut butter banana cinnamon toast to your breakfast, one medium apple to your morning snack, and one medium banana to your afternoon snack.
Day 7
Breakfast (332 calories)
Morning snack (131 calories)
Lunch (357 calories)
Afternoon snack (200 calories)
Dinner (450 calories)
Daily total: 1,478 calories, 76 g fat, 13 g saturated fat, 83 g protein, 118 g carbs, 32 g fiber, 1,449 mg sodium
Make it 1,200 calories: Change your morning snack to 1 plum and your afternoon snack to 1/4 cup blueberries.
Make it 2,000 calories: Increase avocado egg toast for breakfast to two servings, add 1/4 cup dry-roasted unsalted almonds to your morning snack, and add 1 medium-sized peach to your afternoon snack.
