7 day diet menu for people with high blood pressure

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7 day diet menu for people with high blood pressure.

People with high blood pressure You can take care of your own health effectively by taking medicine as prescribed by your doctor. Including lifestyle changes, especially diet, which plays an important role in maintaining a stable blood pressure level. And here is a 7-day menu plan for people with high blood pressure. According to ทางเข้า ufabet

7 day meal plan for people with high blood pressure

Day 1

Breakfast

-Seasonal fruit, diced With 1 cup of skim milk or soy milk. and almond milk
-1 slice of whole grain bread with peanut butter or unsalted almond butter
-Coffee, tea or decaffeinated herbal tea

for lunch.

-Skinless chicken wrapped in a whole wheat tortilla (Use low-fat and no salt salad dressing)
-For vegetarians, tofu may be used instead of chicken
-Vegetable salad (carrot, tomato, and bell pepper)
-Low-fat, unsweetened yogurt (half a cup)

for dinner.

-Vegetable salad and grilled tuna (Vegetarians may use boiled chickpeas instead of fish) with low-fat, salt-free salad dressing
– orange
– slice of whole wheat bread
– 1 glass of skim milk or plant milk.

Day 2

Breakfast

-1 whole-grain bagel with 1 teaspoon of trans-fat-free butter -1
banana
-skim milk or fat-free or plant-based milk, 1 cup,

lunch

-minced chicken kebab, vegetarians can choose nuts instead With cherry tomato sauce, bell pepper and onion
– boiled oatmeal or quinoa
– 1 cup pineapple,

dinner

-1 cup whole grain spaghetti cooked in sauce without added salt. With various vegetables
-1 small whole grain roll with 1 teaspoon olive oil
-1 orange

Day 3

Breakfast

-Banana smoothie in low-fat yogurt or skim milk
-2 slices of whole grain bread
-Diced seasonal fruit
-Herbal tea

Lunch

-Brocccoli soup
-1 cup rice tossed with seasonal vegetables in 1 teaspoon olive oil -1/3
cup nuts
-1/2 cup low-fat yogurt

Dinner

-Grilled salmon
-Salad dressing consisting of shallots, peppers, cherry tomatoes
– 1 cup skim milk

Day 4

Breakfast

-Freshly squeezed pomegranate juice
-Boiled eggs
-1 cup skim milk
-2 slices of toasted whole wheat bread spread with peanut butter, no salt add

Lunch

– Stir-fried tofu with eggs using olive oil
– Whole wheat roti
– Warm herbal tea

. Dinner.

– Rice topped with ground beef or minced chicken topped with 1 teaspoon of olive oil
– 1 sourdough roll
– 1 banana

Day 5

Breakfast

– Rolled oatmeal
– Skim milk or plant-based milk
– Pumpkin seeds
– Flax seeds

Lunch

-Avocado salad and chopped shrimp topped with 1 teaspoon of olive oil
-1 cup of steamed rice,


dinner

– Boiled eggs and whole grain bread sandwich
-1 cup diced carrots and cucumbers
-1 cup freshly squeezed juice

Day 6

Breakfast

– Berries and low-fat yogurt
-Half an hour diced fruit
-Coffee, tea or caffeinated herbal tea.
-1 slice of whole wheat bread with 1 teaspoon of salt-free peanut butter,

lunch

– Chickpeas or boiled chickpeas with mushroom salad
– 1 cup boiled brown rice
– 1 cup fat-free yogurt,


dinner

-Diced chicken stir-fried with boiled beans, broccoli, and bell pepper
-1 whole-grain tortilla -1
teaspoon low-fat mayonnaise
-1 teaspoon olive oil

Day 7

Breakfast

-Wheat porridge
-Half a cup of boiled beans
– 1 cup freshly squeezed orange juice,


lunch

-Spinach crepe and fried egg
-1 cup fat-free yogurt
-1 cup rice

for dinner

-Tuna and vegetable salad with low-fat mayonnaise
-1 cup fat-free milk