Search Weight Loss Topics:




Jun 21

7-Day High-Protein Mediterranean Diet Meal Plan for High Blood Pressure, Created by a Dietitian – EatingWell

Diet Comments Off on 7-Day High-Protein Mediterranean Diet Meal Plan for High Blood Pressure, Created by a Dietitian – EatingWell

If you have high blood pressure or are at risk of developing high blood pressure, you may want to follow the Mediterranean diet. Due to its emphasis on nutrient-rich fruits, vegetables, whole grains and healthy fats, this popular way of eating is linked to many health benefits, including improved heart health and lower blood pressure. In this seven-day Mediterranean meal plan, we map out a week of meals and snacks tailored to help improve blood pressure. While we emphasize plenty of fresh produce, we dont skimp on protein. Youll find a wide variety of protein sources spread throughout each day to help keep you full and provide lasting energy. If you have high blood pressure or are simply looking to up your nutrition, this meal plan can help.

Registered dietitians thoughtfully createEatingWellsmeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

The American Heart Association endorses the Mediterranean diet as a nutritious way of eating that aligns with their recommendation for a heart-healthy eating pattern. The diet doesnt set rigid rules, which makes it easier to adopt as a lifestyle compared to stricter plans. It includes plenty of fruits, vegetables, whole grains and legumes as well as poultry, fish, dairy and nuts. It limits added sugars, refined grains and highly processed meats.

To support healthy blood pressure, this meal plan provides at least 28 daily grams of heart-healthy fiber, caps sodium at 1,500 milligrams per day and limits saturated fat to no more than 12 grams per day, with a higher cap of 17 grams of saturated fat on days that include fatty fish, like salmon. Each day includes at least 80 grams of protein, with most days coming in much higher.

Because weight loss may help improve blood pressure in some people, we set this plan at 1,500 calories per day, which is a level where many people will experience weight loss. For those with other calorie needs, we also included modifications for 1,200 and 2,000 calories per day.

Yes! This meal plan is meant to serve as a framework for a healthy eating plan for high blood pressure. It doesnt need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check calories, saturated fat and sodium so they would fit within the total calorie goal of 1,500 calories per day and be within our saturated fat and sodium limits. If youre making a recipe swap, it may be helpful to choose a recipe with similar calories, saturated fat and sodium levels. For more inspiration, check out all of our Mediterranean recipes, including 20+ High-Protein Mediterranean Diet Dinners for Better Heart Health.

Definitely, its fine to eat the same breakfast or lunch every day. Each breakfast ranges from 295 to 350 calories while each lunch spans 344 to 419 calories. These ranges are fairly close, though if youre closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.

Yes, the Mediterranean diet can help improve high blood pressure.

The Mediterranean diet is linked to many health benefits, which is partly why it continues to be so popular. Research links the Mediterranean diet to improved heart health, a lower risk of type 2 diabetes, improved cognitive function and even a reduced risk of certain cancers. One great aspect of this healthy eating style is that its flexible. The idea is to eat the Mediterranean way more often than not by aiming to fill up your plate with veggies, include plenty of fish, nuts and legumes and prioritize whole grains. Eating the occasional sweet, refined grain or processed meat wont derail your health efforts.

Daily Totals: 1,488 calories, 82g fat, 14g saturated fat, 96g protein, 104g carbohydrate, 31g fiber, 1,499mg sodium

Make it 1,200 calories: Change A.M. snack to 1 plum and omit slivered almonds and reduce to cup sliced strawberries at P.M. snack.

Make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 1 medium orange to lunch and 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Jennifer Wendorf

Daily Totals: 1,485 calories, 44g fat, 8g saturated fat, 84g protein,194g carbohydrate, 31g fiber, 1,456mg sodium

Make it 1,200 calories: Change A.M. snack to 1 plum, omit quinoa at dinner and omit evening snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, cup unsalted dry-roasted almonds to A.M. snack and 2 Tbsp. almond butter to evening snack.

Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Sue Mitchell

Daily Totals: 1,502 calories, 64g fat, 9g saturated fat, 91g protein, 147g carbohydrate, 29g fiber, 1,385mg sodium

Make it 1,200 calories: Change A.M. snack to cup blueberries and omit Whipped Cottage Cheese at P.M. snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, cup unsalted dry-roasted almonds to P.M. snack and 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Daily Totals: 1,490 calories, 50g fat, 7g saturated fat, 81g protein, 185g carbohydrate, 28g fiber, 1,062mg sodium

Make it 1,200 calories: Change A.M. snack to 1 plum, change dinner to 1 serving Creamy Pesto Shrimp with Gnocchi & Peas and omit evening snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, cup unsalted dry-roasted almonds to A.M. snack and 2 Tbsp. almond butter to evening snack.

Photography: Rachel Marek, Food Stylist: Annie Probst

Meal-Prep Tip: Reserve 2 servings Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans to have for lunch on Days 6 and 7.

Daily Totals: 1,513 calories, 57g fat, 8g saturated fat, 104g protein, 157g carbohydrate, 31g fiber, 1,089mg sodium

Make it 1,200 calories: Omit slivered almonds at breakfast and almond butter at A.M. snack.

Make it 2,000 calories: Add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast, 1 medium banana to lunch and 1 large pear as an evening snack.

Daily Totals: 1,492 calories, 57g fat, 9g saturated fat, 101g protein, 157g carbohydrate, 32g fiber, 1,259mg sodium

Make it 1,200 calories: Omit slivered almonds at breakfast, change A.M. snack to 1 plum and omit hummus at P.M. snack.

Make it 2,000 calories: Add 1 serving Peanut Butter & Chia Berry Jam English Muffin tobreakfast, 2 Tbsp. almond butter to A.M. snack and have 1 medium orange as an evening snack.

Daily Totals: 1,503 calories, 64g fat, 10g saturated fat, 113g protein, 125g carbohydrate, 32g fiber, 1,465mg sodium

Make it 1,200 calories: Change A.M. snack to cup blueberries and change P.M. snack to 1 clementine.

Make it 2,000 calories: Add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast, 1 medium banana to A.M. snack and 3 Tbsp. slivered almonds to P.M. snack.

See more here:
7-Day High-Protein Mediterranean Diet Meal Plan for High Blood Pressure, Created by a Dietitian - EatingWell

Related Posts

    Your Full Name

    Your Email

    Your Phone Number

    Select your age (30+ only)

    Select Your US State

    Program Choice

    Confirm over 30 years old

    Yes

    Confirm that you resident in USA

    Yes

    This is a Serious Inquiry

    Yes

    Message:



    matomo tracker