Designed to support normal blood pressure, this 7-day high-fiber Mediterranean diet meal plan All of the whole grains, fresh vegetables, fruits, legumes, lean proteins, and healthy fats like olive oil—all of which help heart health and hypertension—are emphasized in this meal plan.
7-Day High-Fiber Mediterranean Diet Meal Plan for High Blood Pressure, Created by a Dietitian
This versatile diet works with many cuisines and tasty dishes. The Mediterranean diet is strong in fiber and improves blood pressure due to its concentration on nutrient-rich foods. Let’s dig!
1 day:
Oatmeal sprinkled with berries and almonds at first light gives a fiber boost. Lunch is a cool chickpea salad with veggies; dinner is grilled salmon topped with quinoa and steamed broccoli for protein, fiber, and heart-healthy omega-3s. Eat hummus with carrot sticks.
2 day:
Greek yogurt topped with flaxseeds and raspberries provides probiotics and fiber. Rich in plant-based protein and fiber, a lentil soup will be a soothing meal. Dinner calls for baked chicken topped with roasted veggies and farro, a high-fiber grain. Munch on a handful of walnuts.
3 Day:
Start with an avocado and egg topped whole-grain toast. Dinner is a vegetable stir-fry with brown rice; lunch presents a quinoa and black bean salad loaded with fiber and protein. Snack on fresh fruit like pears or apples.
4 day:
Start with a strawberry topped chia seed pudding from the evening before. Lunch is olive oil Mediterranean tuna salad topped with mixed leaves. Dinner is sautéed spinach as a side and grilled prawns topped with whole-wheat pasta. Tzatziki with cucumber slices make a snack.
5 day:
Breakfast is walnut-studded dish of steel-cut oats topped with banana slices. Lunch should be a substantial vegetable and barley soup; dinner calls for baked cod topped with roasted sweet potatoes and a mixed greens salad. snack on almonds.
6 Day :
Breakfast calls for whole-grain cereal topped with flaxseeds and low-fat milk. Lunch is a tabbouleh salad including tomatoes, parsley, and bulgur; dinner is a grilled veggie and tofu wrap. Munch on some sunflower nuts and dried apricots.
7 Day:
Start with a smoothie made with almond butter, banana, and spinach, then. Savish a white bean salad with mixed greens and olive oil drizzles for lunch. Dinner calls for baked eggplant topped with tomatoes and chickpeas. Tuck into hummus and tiny carrots.
Final Thought
While including heart-healthy fats from olive oil, nuts, and fish, this dinner plan stresses high-fiber foods including legumes, whole grains, fruits, and vegetables. Fresh herbs, spices, and lemon juice help to improve taste and hence cut sodium.