7-Day High-Fiber Mediterranean Diet for High Blood Pressure

7-Day High-Fiber Mediterranean Diet for High Blood Pressure. This plan emphasizes whole, nutrient-dense foods that are rich in fiber, potassium, and heart-healthy fats, all beneficial for blood pressure control.

7-Day High-Fiber Mediterranean Diet Meal Plan

Day 1

• Breakfast: Greek yogurt with fresh berries, chia seeds, and a drizzle of honey.
• Lunch: Lentil and vegetable soup with a side of whole-grain bread.
• Snack: Sliced cucumber and bell peppers with hummus.
• Dinner: Baked salmon with a side of quinoa and steamed broccoli.

Day 2

• Breakfast: Overnight oats with almond milk, sliced banana, and a sprinkle of walnuts.
• Lunch: Chickpea and avocado salad with cherry tomatoes, cucumber, red onion, and a lemon-tahini dressing.
• Snack: A small apple and a handful of almonds.
• Dinner: Stuffed bell peppers with brown rice, black beans, corn, and spices.

Day 3

• Breakfast: Smoothie with spinach, frozen berries, Greek yogurt, and a tablespoon of flaxseeds.
• Lunch: Whole-grain pita filled with hummus, mixed greens, shredded carrots, and sliced avocado.
• Snack: Carrot sticks with tzatziki sauce.
• Dinner: Mediterranean chicken stew with olives, tomatoes, and artichokes, served with a side of farro.

Day 4

• Breakfast: Chia pudding made with almond milk, topped with sliced kiwi and a sprinkle of granola.
• Lunch: Quinoa salad with chickpeas, roasted red peppers, cucumbers, and feta cheese, dressed with olive oil and lemon juice.
• Snack: A pear and a small handful of sunflower seeds.
• Dinner: Grilled shrimp skewers with a side of roasted sweet potatoes and asparagus.

Day 5

• Breakfast: Whole-grain toast topped with avocado, cherry tomatoes, and a sprinkle of flaxseeds.
• Lunch: Mediterranean quinoa bowl with roasted vegetables, olives, and a dollop of hummus.
• Snack: Greek yogurt with a spoonful of pumpkin seeds.
• Dinner: Baked eggplant with tomato sauce, topped with a sprinkle of Parmesan cheese, served with a side of mixed greens.

Day 6

• Breakfast: Smoothie bowl with spinach, frozen mango, banana, and a topping of chia seeds and sliced almonds.
• Lunch: Lentil and spinach salad with red onion, cherry tomatoes, and a balsamic vinaigrette.
• Snack: A small handful of mixed nuts and dried fruit.
• Dinner: Stuffed zucchini boats with ground turkey, tomatoes, and herbs, served with a side of brown rice.

Day 7

• Breakfast: Oatmeal with blueberries, a spoonful of almond butter, and a sprinkle of cinnamon.
• Lunch: Roasted vegetable and quinoa salad with chickpeas, feta cheese, and a lemon-olive oil dressing.
• Snack: Sliced bell peppers and cherry tomatoes with a small serving of hummus.
• Dinner: Baked cod with a side of wild rice and steamed green beans.

Tips for Managing High Blood Pressure:

• Reduce Sodium: Use herbs and spices to flavor your food instead of salt.
• Increase Potassium: Include foods rich in potassium, like bananas, avocados, and leafy greens, to help balance blood pressure.
• Stay Hydrated: Drink plenty of water throughout the day.
• Limit Processed Foods: Focus on whole, fresh foods to avoid excess sodium and unhealthy fats.

This meal plan provides a variety of flavors and nutrients to support heart health while managing high blood pressure. Adjust portion sizes and ingredients based on your dietary needs and preferences.