7 day sugar free anti inflammatory meal plan for hypertension

This sugar-free anti-inflammatory meal plan makes blood pressure care a delicious endeavor.

Photographer: Rachel Marek, Food stylist: Lauren McAnelly

Photographer: Rachel Marek, Food stylist: Lauren McAnelly

Reviewed by dietitian Maria Laura Haddad-Garcia

According to the Centers for Disease Control and Prevention, nearly half of US adults have high blood pressure. High blood pressure, also known as hypertension, is defined as blood pressure at or above 130/80 mmHg, which poses a risk of heart disease and stroke. In addition to reducing stress, one way to reduce high blood pressure is through diet. The DASH diet, which stands for Dietary Approaches to Stop Hypertension, focuses on foods high in potassium, calcium, magnesium, fiber and protein and low in saturated fat and sodium.

But there’s another benefit to following the DASH diet. Research published in 2021 in Journal of the American College of Cardiology shows that the DASH diet may also help reduce inflammation. This is important because while doctors aren’t yet entirely sure how inflammation causes heart attacks and strokes, they do know that the inflammatory response to cholesterol plaques in the arteries can directly contribute to cardiac events, according to the American Heart Association.

To help lower blood pressure, this meal plan takes the hallmarks of the DASH diet and combines them with anti-inflammatory foods. Specifically, these foods are high in potassium, anthocyanins, omega-3 fatty acids, magnesium, fiber, and heart-healthy monounsaturated fats.

Anti-inflammatory foods that help lower blood pressure

  • Berries (blueberries, raspberries, blackberries)

  • Cherries

  • Pomegranate

  • Banana

  • Cantaloupe

  • Avocado

  • Olive oil

  • Beets and chard

  • Dark leafy greens (spinach, kale, chard, kale, and more)

  • Potatoes and sweet potatoes

  • Winter squash (like butternuts and acorns)

  • Tomatoes

  • Beans and lentils

  • Whole grains (such as oats, quinoa, brown bread, brown rice, bulgur, and freekeh)

  • Nuts and natural nut butters (especially walnuts, almonds and pistachios)

  • Seeds (flax, chia, pumpkin, sunflower)

  • Mushrooms

  • soy beans

  • Fermented dairy products, such as yogurt and kefir

  • Spices

  • Fish, especially fatty fish such as salmon, tuna, shrimp, sardines and anchovies

This meal plan also cuts out added sugars, which are those added during processing, and natural sugars, like maple, honey, and coconut sugar. Eating too much added sugar, especially in sugary drinks, has been known to increase inflammation. It’s important to read labels to see if there’s added sugar, especially since there can be sneaky sources.

Other names for added sugar:

  • Brown sugar

  • Coconut sugar

  • Corn sweetener

  • Corn syrup

  • Dextrose

  • Fruit juice concentrates

  • Glucose

  • High fructose corn syrup

  • Honey

  • Invert sugar

  • Malt sugar

  • Maltose

  • Maple syrup

  • Molasses

  • Sucrose

In this no-sugar, anti-inflammatory meal plan, we focus on greens, whole grains, low-fat dairy, and natural sources of sugar from fruit to help you feel full and satisfied. This meal plan is set at 1,500 calories, which is a level at which most people will lose weight, but if you need more or fewer calories, adjustments for 1,200 calories and 2,000 calories are also listed.

Related: What are calories and how many do you need?

How to prepare meals for the week

Meal prep early in the plan makes it easier for you to stick with the meal plan throughout the week.

  1. Make the orange avocado salad for lunch on days 1, 2, and 3, but wait until the salad dressing just before eating it. She uses the remaining cilantro-lime vinaigrette for a dinner salad on day 4.

  2. Make easy poached eggs with mushrooms and spinach for breakfast on days 4, 5, and 6.

  3. Make homemade Trail Mix to have as a snack on days 4, 5, and 6.

Day 1

ted + chelsea cavanaugh

ted + chelsea cavanaugh

Breakfast (210 calories)

Morning snack (261 calories)

Lunch (353 calories)

Afternoon snack (154 calories)

  • 1 cup of cucumber slices

  • 1/3 cup hummus

Dinner (373 calories)

Evening snack (158 calories)

Daily Totals: 1,508 calories, 68 g protein, 142 g carbohydrate, 32 g fiber, 81 g fat, 1,373 mg sodium.

To make it 1,200 calories: Omit the afternoon snack and evening snack.

To make it 2,000 calories: Add 2 hard-boiled eggs at breakfast, increase to a cup of almonds at your morning snack, add a cup of cooked quinoa at lunch, increase to 6 Tbsp. afternoon snack hummus and add 3 oz. cooked chicken for dinner.

Day 2

Breakfast (299 calories)

Morning snack (109 calories)

Lunch (321 calories)

Afternoon snack (218 calories)

Dinner (481 calories)

Evening snack (73 calories)

Daily Totals: 1,500 calories, 108 g protein, 103 g carbohydrate, 25 g fiber, 75 g fat, 1,164 mg sodium.

To make it 1,200 calories: Omit afternoon and evening snacks.

To make it 2,000 calories: Add 1 whole-wheat English muffin at breakfast, increase to 2 servings of chickpeas at morning snack, add 1 cup of cooked quinoa at lunch, increase to 1 cup of nut halves at afternoon snack, and increase to 1 serving at evening snack.

Day 3

Breakfast (424 calories)

Morning snack (201 calories)

Lunch (353 calories)

Afternoon snack (95 calories)

Dinner (424 calories)

Daily Totals: 1,497 calories, 93 g protein, 153 g carbohydrate, 35 g fiber, 66 g fat, 1,440 mg sodium.

To make it 1,200 calories: Omit morning and afternoon snacks.

To make it 2,000 calories: Add 2 hard-boiled eggs to breakfast, add 1 cup of sliced ​​cucumbers and increase to 2 servings of salsa to your morning snack, add a cup of cooked quinoa to your lunch, and add 10 almonds to your afternoon snack.

Day 4

Rachel Marek

Rachel Marek

Breakfast (301 calories)

Morning snack (132 calories)

  • 1 cup of natural fat-free kefir

  • 1/2 cup blueberries

Lunch (403 calories)

Afternoon snack (150 calories)

Dinner (518 calories)

Daily Totals: 1,504 calories, 79 g protein, 165 g carbohydrate, 29 g fiber, 64 g fat, 1,876 mg sodium.

To make it 1,200 calories: Omit morning and afternoon snacks.

To make it 2,000 calories: Add 1 whole wheat English muffin to breakfast, add 3 tbsp. cashews at morning snack, increase to 2 servings trail mix at afternoon snack, and increase to one cup avocado and 2 tbsp. dress for dinner.

Day 5

Breakfast (309 calories)

Morning snack (306 calories)

Lunch (417 calories)

Afternoon snack (150 calories)

Dinner (268 calories)

Evening snack (51 calories)

Daily Totals: 1,501 calories, 97 g protein, 137 g carbohydrate, 21 g fiber, 68 g fat, 1,934 mg sodium.

To make it 1,200 calories: Omit the morning snack.

To make it 2,000 calories: Add 1 whole-wheat English muffin to breakfast, increase to 2 servings of trail mix at afternoon snack, and add 3 oz. cooked chicken and 1 tbsp. sunflower seeds for dinner.

Day 6

Antonis Achilleos

Antonis Achilleos

Breakfast (268 calories)

Morning snack (191 calories)

  • 1 medium pear

  • 1 cup of fat-free kefir

Lunch (339 calories)

Afternoon snack (150 calories)

Dinner (546 calories)

Daily Totals: 1,495 calories, 78 g protein, 168 g carbohydrate, 37 g fiber, 66 g fat, 1,852 mg sodium.

To make it 1,200 calories: Omit the pear at the morning snack and reduce to one cup of kefir and omit the afternoon snack.

To make it 2,000 calories: Add 1 whole wheat English muffin to breakfast, add 2 tbsp. peanut butter at morning snack and increase to 2 servings trail mix at afternoon snack.

Day 7

Breakfast (465 calories)

Morning snack (160 calories)

  • 1 medium apple

  • 5 walnut halves

Lunch (339 calories)

Afternoon snack (35 calories)

Dinner (349 calories)

Evening snack (158 calories)

Daily Totals: 1,505 calories, 61 g protein, 221 g carbohydrate, 41 g fiber, 51 g fat, 1,070 mg sodium.

To make it 1,200 calories: Omit the morning snack and omit the evening snack.

To make it 2,000 calories: Add 1 cup of nonfat Greek yogurt to your morning snack, add 1 serving of Homemade Trail Mix to your afternoon snack, and increase to 1 serving at your evening snack.

#day #sugar #free #anti #inflammatory #meal #plan #hypertension
Image Source : www.yahoo.com

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top