Micah Stanley
With the right diet, you can reduce high blood pressure very well. Our 7-day meal plan shows you how delicious a blood pressure-healthy diet can be. You will receive five recipes per day, which are mainly composed of foods that lower blood pressure and are therefore particularly suitable for people with high blood pressure.
The diet plan for high blood pressure
Of course, a nutrition plan must always be put together very individually. Therefore, our following plan to reduce high blood pressure is only a suggestion. You should therefore adjust it according to your own needs and tastes – you are welcome to do so together with your nutritionist, who can also take food intolerances or other complaints into account if necessary.
You can also add other helpful and blood pressure-lowering ingredients to our suggestions at any time, e.g. B. psyllium husks, linseed, cinnamon, coconut water or similar.
The basic measures for high blood pressure
Of course, you should also think about the basic measures for high blood pressure:
- No alcohol: Alcohol raises blood pressure, regardless of what alcoholic beverage you drink.
- No tobacco, no nicotine: Smoking and vaping damage the heart and increase blood pressure – and caffeine increases the harmful effects of smoking/vaping even further.
- No caffeine: You can read how you can wean yourself off coffee here: Weaning off coffee
- Regular exercise: Make sure you exercise at least 3 to 4 times a week for 30 to 45 minutes, preferably daily.
- Little salt: Especially if you are a salt-sensitive person, i.e. your blood pressure rises with increasing amounts of salt (details here: Salt raises blood pressure), you should better use herbal salt and only use it sparingly. Maybe you can also get by with salt-free spice mixtures, e.g. B. with the fine Adios salt! spice mixtures from Sonnentor from the organic supermarket.
- Reduce your sugar and sweets consumption: We now know that sugar increases blood pressure much more than salt. So eat less sweets. If you can’t go without dessert after lunch or dinner, eat two or three pieces of dark chocolate that’s high in cacao (70-80 percent cacao). Such chocolate not only contains less sugar than conventional chocolate, but also has a blood pressure-lowering effect due to the high cocoa content.
- Drink enough water: The rule of thumb is: 30 ml of water per kilogram of body weight and day, prepare the required amount of water in the morning and drink it throughout the day. Half of it can also be drunk in the form of herbal teas or hibiscus tea. The latter in particular is considered to specifically lower blood pressure.
- Weight loss in obesity: every kilo of excess weight increases blood pressure. Conversely, this means that with every kilo you lose, your blood pressure drops steadily.
- Sufficient sleep: 7-8 hours in a pleasant environment (bedrooms should be quiet, well ventilated and well darkened), with the morning nap being particularly valuable.
- Stress reduction: This includes all measures that reduce stress such as autogenic training, muscle relaxation according to Jacobson, yoga, meditation, harmonious music.
The 7-day meal plan for high blood pressure
Our 7-day nutrition plan for high blood pressure provides you with five recipes a day for 7 days: 1 breakfast recipe and 2 recipes each for lunch and dinner. The recipes are purely plant-based and have an excess of bases, while being rich in potassium and polyphenols, as well as being extremely tasty and easy to cook.
Most of the ingredients used (including the spices) have been shown to regulate blood pressure in one way or another, which means that they only lower blood pressure that is too high, while obviously not lowering blood pressure that is healthy or even too low. Family members who do not also suffer from high blood pressure can therefore eat with them without worrying.
Dietary supplements for high blood pressure
In addition to a healthy diet, certain natural remedies can be used to treat high blood pressure. We discuss the mechanisms of action of these dietary supplements in detail in the previous link.
- Olive leaf extract 2 x 500 mg per day – with food
- Magnesium 300 – 400 mg per day – after meals
- Vitamin D3 as needed (read: Vitamin D – The right intake) – to eat
- Omega-3 fatty acids – to eat
- Pine Bark Extract 150 mg per day – with food
- Vitamin B complex – to eat
- Probiotic – before meals
Of course, you should discuss the use of the tips and remedies mentioned here with your doctor.
