From Pressure to Progress
High blood pressure can seem like a painful lifelong condition and in some ways, it can be very taxing. But if you create a daily plan and stick to it, this chronic condition can be manageable.
This article will talk about what high blood pressure is and give you a seven-day action plan you can use to help manage your chronic condition.
What is High Blood Pressure?
Dealing with high blood pressure is very important as this condition can lead to other serious conditions such as stroke, heart failure, kidney failure and other ailments. Although it can be an annoying condition to have, it is quite manageable to deal with.
High blood pressure, also called Hypertension, occurs when the blood pressure in the blood vessels is too high. A normal/standard blood pressure reading is 120/80, but hypertension can be as high as 140/90, which is bad. If it is 180/120, seek medical attention immediately.
Below is a short list of some of the known symptoms of high blood pressure, but the best way to know if you have high blood pressure is to check your blood pressure levels.
- Chest pain.
- Nausea.
- Blurred vision.
- Abnormal heartbeat/rhythm.
- Buzzing inside your ears.
- Confusion and anxiety.
What’s The Difference Between High Blood Pressure and Low Blood Pressure?
The key difference between high and low blood pressure can be seen in the names of the two conditions. High blood pressure means the blood pressure in your blood vessels are very high and low blood pressure means there is very little pressure in your vessels.
Both conditions are not ideal as both can cause unwanted symptoms to deal with. Low blood pressure can cause fainting and dizziness as insufficient blood flows to the brain.
Your Seven-Day Action Meal Plan For Dealing With High Blood Pressure
Here is a basic healthy seven-day meal plan that you can use and slightly modify to help improve your daily life with high blood pressure.
This meal plan improves overall health by providing a good choice of foods that can help manage blood pressure. An important note to remember is that your diet should have low sodium levels.
It is also a good idea to speak to your doctor and nutritionist about what meals you can have in a high-blood pressure diet. This is to get the right serving sizes and calories your body needs.
Day One
Breakfast
You can have fat-free/low-fat Greek yogurt with a mixture of berries and a handful of almonds.
Lunch
Try out a grilled chicken salad with a mixture of greens, cucumber, some cherry tomatoes and an olive oil/vinaigrette salad dressing.
Dinner
End the day with a classic stir-fried tofu meal with a mixture of brown rice and vegetables.
Day Two
Breakfast
Enjoy a bowl of oatmeal with a sprinkle of cinnamon and you can add some sliced bananas for extra flavor.
Lunch
Try a whole grain tortilla/wrap with avocado and turkey filling.
Dinner
Pair a baked salmon steak with steamed vegetables such as broccoli and some quinoa.
Day Three
Breakfast
You can toast a whole-grain piece of bread and add a poached egg with avocado topping.
Lunch
Make yourself a sandwich on whole grain bread with grilled vegetables and hummus.
Dinner
Grill a chicken breast with a side of sweet potato chips/cubes and green beans.
Day Four
Breakfast
Make a smoothie by using spinach and sliced bananas and pair it with a base of unsweetened almond milk.
Lunch
Try a lentil soup for lunch and you can also have a mixed green salad as a side.
Dinner
Cook up a beef stir-fry with some healthy vegetables such as broccoli and bell peppers. You can serve it with brown rice.
Day Five
Breakfast
Try scrambled eggs with spinach mixed in. You can have a slice of wholegrain toast as well.
Lunch
Make yourself a quinoa salad with added ingredients such as roasted chickpeas, feta cheese and cucumber.
Dinner
Try a different fish by having cod with roasted asparagus. You can pair this with wild rice.
Day Six
Breakfast
Have a bowl of whole-grain cereal with skimmed milk/almond milk. You can also add strawberries.
Lunch
Bake a chicken breast and pair it with some quinoa and steamed carrots.
Dinner
Have a roast turkey dish with sweet potatoes and green vegetables such as green beans or Brussels sprouts.
Day Seven
Breakfast
You can have pineapple chunks/slices and dip them in some cottage cheese.
Lunch
Another great lunch option is tuna salad with a mix of greens, finished off with olive oil.
Dinner
Grill some shrimp to add to a vegetable stir-fry dish. You can serve it with quinoa or brown rice.
Snacks To Try
Here is a small list of some of the snacks you can have with a blood pressure diet:
- Unsalted air-popped popcorn.
- Orange slices.
- Some nuts.
- Fruits and berries in moderation.
Blood Pressure Breakthrough
Use this easy seven-day meal plan and adjust it to fit your personal needs to manage your high blood pressure and prevent any additional conditions from developing.