There is no certainty that we can’t suffer hypertension. However, with the proper diet and regular exercises will be helpful to maintain our health. Well, what is the best high blood pressure diet menu for hypertension patients? Well, today we will try to give the information for you. Check it out!
One of the famous hypertension diets for you is DASH diet or Dietary Approaches to Stop Hypertension. It is used to lower or control your blood pressure. DASH diet focus on food that offer low sodium and increase the food with nutrients which are truly needed to maintain your blood pressure stay normal, such as potassium, magnesium and calcium. Its high blood pressure diet menu usually offers plenty of vegetables, fruits and low-fat dairy products, as well as whole grains, fish, poultry and nuts.
Are you want to try DASH diet but confuse to incorporate its high blood pressure diet menu into your daily menu? You don’t have to worry , we are trying to provide the menu for three days that you can follow. Hopefully, these menus can help you to stay healthy and keep your blood pressure.
1. Day One Menu
Hypertension Breakfast:
- 1 small whole-wheat bagel
- 2 tablespoons peanut butter
- 1 medium orange
- 1 cup fat-free milk
- Decaffeinated coffee
Hypertension Lunch:
- Spinach salad made with:
* 4 cups of fresh spinach leaves
* 1 sliced pear
* 1/2 cup canned mandarin orange sections
* 1/3 cup unsalted peanuts
* 2 tablespoons reduced-fat red wine vinaigrette
- 12 reduced-sodium wheat crackers
- 1 cup fat-free milk
Hypertension Dinner:
- Herb-crusted baked cod, 3 ounces
- 1/2 cup brown rice pilaf
- 1/2 cup fresh green beans, steamed
- 1 small sourdough roll
- 1 teaspoon trans fat-free margarine
- 1 cup fresh berries with chopped mint
- Herbal iced tea
Hypertension Snack (anytime):
- 1 cup fat-free, low-calorie yogurt
- 4 vanilla wafers
DASH diet menu
2. Day Two Menu
Breakfast:
- 1 cup fresh mixed fruits, such as melons, banana, apple and berries, topped with 1 cup fat-free, low-calorie vanilla-flavored yogurt and 1/3 cup walnuts
- 1 bran muffin
- 1 cup fat-free milk
- Herbal tea
Lunch:
- Curried chicken wrap made with:
* 1 medium flour tortilla
* 2/3 cup cooked, chopped chicken, about 3 ounces
* 1/2 cup chopped apple
* 2 tablespoons fat-free mayonnaise*
* 1/2 teaspoon curry powder
- 1/2 cup, or about 8, raw baby carrots
Dinner:
- 1 cup cooked whole-wheat spaghetti with 1/2 cup marinara sauce, no added salt
- 3 cups mixed salad greens
- 1 tablespoon low-fat Caesar dressing
- 1 whole-wheat roll
- 1 teaspoon trans fat-free margarine
- 1 nectarine
- Sparkling water
Snack (anytime):
- Trail mix made with:
* 1/4 cup raisins
* 1 ounce, or about 22, unsalted mini twist pretzels
* 2 tablespoons sunflower seeds
3. Day Three Menu
Breakfast:
- 1 cup old-fashioned cooked oatmeal* topped with 1 tablespoon brown sugar
- 1 slice whole-wheat toast
- 1 teaspoon trans fat-free margarine
- 1 banana
- 1 cup fat-free milk
Lunch:
- Tuna salad made with:
* 1/2 cup drained, unsalted water-packed tuna, 3 ounces
* 2 tablespoons fat-free mayonnaise
* 15 grapes
* 1/4 cup diced celery
* Served on top of 2 cups romaine lettuce
- 8 Melba toast crackers
- 1 cup fat-free milk
Dinner:
- Beef and vegetable kebab, made with:
* 3 ounces of beef
* 1 cup of peppers, onions, mushrooms and cherry tomatoes
- 1 cup cooked wild rice
- 1/3 cup pecans
- 2 pineapple rings
- Cran-raspberry spritzer made with:
* 4 ounces cran-raspberry juice
* 4 to 8 ounces sparkling water
Snack (anytime):
- 1 cup light yogurt
- 1 peach
Well, those are three days DASH diet menu which you can try. Perhaps, in some days you may eat more of or fewer than the recommended servings for a particular food group, or you may exceed your sodium goal. You don’t have to worry, as long as the average of several days or a week is close to the recommendations. However, we are recommending you to consult this high blood pressure diet menu with your doctor. Hopefully, this information could be useful for you.
