The Best Lunch for Managing High Blood Pressure, Recommended by Heart Experts
High blood pressure, often referred to as the “silent killer” due to its lack of noticeable symptoms, is a medical condition that is becoming more prevalent.
It’s estimated that almost half of American adults are affected by hypertension.
Untreated hypertension can eventually cause heart disease and stroke, making it crucial to manage it effectively. Fortunately, modifications in diet and lifestyle can be beneficial in controlling it.
“Substantial evidence indicates that making healthy dietary choices can increase lifespan and decrease the risks of cardiovascular disease, hypertension, and diabetes,” states Estelle Jean, M.D., a cardiologist at MedStar Montgomery Medical Center in Olney, Maryland.
Additionally, research indicates that individuals who regularly skip lunch tend to consume fewer fruits, vegetables, whole grains, seafood, and plant-based proteins—key nutrients that contribute to maintaining healthy blood pressure levels.
Selecting a heart-healthy lunch option can be straightforward. The article will offer an expert-recommended, simple lunch selection that is suitable for individuals with high blood pressure.
What to Look For in a Heart-Healthy Lunch
The Dietary Approaches to Stop Hypertension (DASH) diet is recognized as one of the most effective diets for controlling high blood pressure.
It emphasizes the consumption of fruits, vegetables, low-fat or fat-free dairy, whole grains, fish, poultry, beans, and nuts. Conversely, it restricts saturated fats (found in red meat, butter, coconut oil, and full-fat dairy), added sugars, and sodium.
Therefore, adhering to the guidelines of this diet is advisable for a heart-healthy lunch.
Include a Diverse Selection of Vegetables
The DASH diet suggests incorporating four to five servings of fruits and vegetables into your daily meals, so be sure to include them on your lunch plate.
Fruits and vegetables offer a range of essential nutrients that can help reduce blood pressure, including fiber, vitamin C, and potassium.
Regarding potassium, Catalina Ruz, M.S., RDN, from Top Nutrition Coaching advises, “Selecting a lunch that includes at least one colorful vegetable (like tomatoes, carrots, beets, or eggplants) and one dark leafy green (such as kale, spinach, or arugula) can help you obtain the required potassium for maintaining optimal blood pressure levels.”
Reduce the Saturated Fat
While the DASH diet is low in saturated fat and trans fat, it isn’t fat-free. Instead, it encourages you to incorporate unsaturated fats like omega-3 fatty acids and those found in nuts, seeds and vegetable oils like olive, avocado and sesame. Choosing plant-based proteins (tofu, beans and legumes) more often can be a great way to keep saturated fat in check. What’s more, a study found that people who got their protein from a greater variety of sources had better blood pressure.
Pack It with Flavor but Not with Sodium
If you are short on time and routinely find yourself ordering lunch or grabbing something from the vending machine, you’re likely overshooting the daily sodium recommendation. The American Heart Association recommends limiting your sodium intake to 2,300 milligrams (but ideally 1,500 mg) per day for better blood pressure.4 Packing a lunch from home can go a long way to reduce your sodium intake. The majority of the sodium in people’s diets comes from restaurants or packaged foods rather than from the saltshaker.
The Best Lunch for High Blood Pressure
Our pick for the best lunch for high blood pressure is a Vegan Superfood Grain Bowl.
This grain bowl is made with a base of fiber-rich quinoa, which is topped with baby kale, beets, avocado, edamame, sunflower seeds and a simple dressing made from hummus and lemon juice.
Thanks to a few convenience-food shortcuts, like precooked beets and pre-washed kale, you can whip up this delicious grain bowl in just 15 minutes.
“This meal ticks several boxes for heart health,” says Veronica Rouse, RD, owner of The Heart Dietitian in Ontario, Canada. “A well-crafted heart-healthy lunch should ideally include a good mix of whole grains, plant-based proteins, healthy fats and an abundance of fruits and vegetables. These components work together to provide a range of nutrients that support heart health.”
Packed with Potassium
Potassium and sodium work in tandem to regulate blood pressure levels. Sodium elevates blood pressure by encouraging fluid retention, while potassium counteracts this by promoting sodium elimination through urine and by relaxing blood vessel walls.
Most Americans consume too much sodium and too little potassium; this imbalance translates to an increased risk of high blood pressure.
“Avocados, hummus and edamame are all good sources of potassium—a key nutrient recommended by the DASH diet,” says Rouse. This combination of potassium-rich foods is why just one of these grain bowls packs a whopping 23% of your daily needs for potassium.
Rich in Fiber
Most people don’t get enough fiber in their diets. In fact, more than 90% of Americans don’t get the recommended 22 to 34 grams of fiber per day.
However, we know that fiber provides a variety of health benefits. “High-fiber diets may protect against coronary artery disease by lowering blood pressure and improving cholesterol,” says Jean.
Research has shown that people with hypertension who eat higher-fiber diets may have lower blood pressure readings than those eating low-fiber diets.8 If you want to hit the mark for fiber for the day, this grain bowl will get you almost halfway there, since it provides 13 grams of fiber per serving.
May Promote Blood Vessel Health
Like trying to force water through a narrow tube, blood pressure increases when your blood vessels lose their flexibility with age or become narrow due to plaque buildup (aka atherosclerosis).
Certain foods, like the beets in these grain bowls, can encourage your blood vessels to dilate, allowing blood to flow freely. “Nitric oxide, derived from beets, can enhance the flow of oxygen-rich blood throughout your circulatory system, aiding in blood pressure regulation and overall circulation.
Research studies have shown that consuming beets or beet juice can effectively lower blood pressure in individuals with hypertension,” says Ruz.
Other Tips to Manage Your Condition
Manage Your Stress: Your body’s natural response to stress is to release “flight or fight” hormones, making your heart beat faster and constrict your blood vessels, which increases your blood pressure. Mindfulness, deep breathing and practicing gratitude can help you manage your stress levels.
Get Active: Almost every professional health organization recommends that you fit in 30 minutes of moderate-intensity aerobic exercise at least three days a week, as it offers many health benefits—including lower blood pressure. Research has found that regular exercise may translate to a 5 mmHg reduction in blood pressure. 10
Limit Alcohol: Compared to those who never drink, people who sip on more than two alcoholic beverages per day may increase their risk of having high blood pressure by as much as 51%.11 That doesn’t mean you have to give up alcohol completely—just limit it to the daily recommendations: one drink for women and two for men.12
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