A One Month Diet Plan for High Blood Pressure
Living with high blood pressure increases your likelihood of developing heart disease, stroke and blindness, especially if uncontrolled. Making dietary changes is an effective way to lower your blood pressure without using medications. Gradually adjusting your diet over the course of a month is a proactive way to adapt to these changes and live a healthier lifestyle.
Week One: Lower Your Sodium Intake
During week one your main focus is to reduce your sodium intake. The Mayo Clinic recommends consuming no more than 2,300 milligrams of sodium per day. Instead of adding salt to flavor your meals, use fresh spices or seasonings. Pre-packaged convenience foods and fast foods contain large amounts of sodium that are packed with empty calories. Choose lower-sodium foods including freshly prepared meals, homemade soups and healthy snack options.
Week Two: Increase Fiber Sources
Throughout the second week your primary goal is to increase fiber in your diet. Examples of high-fiber foods are fruits, whole grains and vegetables. These foods are natural sources of energy and provide essential vitamins and minerals. Vary your breakfasts by including oatmeal with berries, whole wheat toast with a side fruit salad, or whole grain cereal with a banana. Opt for a salad with fresh vegetables and fruit or a whole wheat pita bread sandwich for lunch. High-fiber dinner options can include grilled vegetables, whole wheat pasta, and brown rice with a vegetable stir fry.
Week Three: Reduce Caffeine and Alcohol Intake
Consuming large quantities of caffeine and alcohol causes your blood pressure levels to rise. Throughout week three, limit alcohol to one serving per day and caffeine intake to 200 mg per day. Keep track of your intake so you know what you consume on a daily basis and how it affects your blood pressure levels. Work toward slowly tapering off if you usually consume more than 200 mg on a daily basis. Incorporate water, orange juice and milk as healthy alternatives.
Week Four: Add Potassium-Rich Foods
Potassium is a mineral known to help regulate your blood pressure levels. Increasing your intake of potassium over the fourth week assists in reducing your blood pressure levels. Potassium rich foods include cantaloupe, bananas, zucchini, orange juice, spinach, and potatoes. Add these foods to your diet plan to increase your overall potassium intake. Try a spinach omelet for breakfast with a glass of orange juice, sauteed zucchini as a side dish at lunch, and have a baked potato with your dinner.
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