HEALTHY FOOD LIST TO LOWER HIGH BLOOD PRESSURE
Want some help grocery shopping???
This healthy food list contains power foods that are high quality, fresh, natural and packed with heart healthy nutrients. Add these power foods to your grocery list and take active steps to lower your blood pressure, lose weight and improve your overall health.
The healthy food list is a grocery list based on the
7 Day High Blood pressure Diet Plan.
Go ahead and print out the 7 day meal plan and the grocery list below and start losing weight and improving your heart health right away!
Or...you may prefer to take ‘baby steps’ which is fine, just implementing a few changes a week gets you moving in the right direction. Feel free to drop me a line or ask me a question, I have coached hundreds of clients to better health and I’m now available for you.
Healthy Food List for
7 Day meal Plan:
Fruit
Blueberrries
Raspberries
Strawberries
Red or black Grapes
Apples
Bananas
Pineapple
Lemons /limes
Protein
Lean chicken
Salmon fresh or frozen
Mackeral or Tilapia fish
Tinned salmon, low sodium in water
Tinned Tuna, low sodium in water
Ground turkey
Turkey breast
Lean Beef steak
Vanilla whey protein powder
Whole grains
Fiber 1 cereal or high fiber, low sugar cereal
Oatmeal
Wasa or Ryvita crisps/crackers
Medium Whole grain wraps
Whole grain bread
Nuts and seeds
Almonds
Walnuts
Pumpkin seeds
Flax seeds
Dried cranberries
Dairy
Greek yogurt- try liberte’
Skim milk
Omega 3 eggs - farmers have fed the chickens flax seed to boost omega 3 content
Carton egg whites
Low fat cheese- try Allegro low fat cheese
Feta cheese- goat cheese used in the Mediterannean
Low fat cream cheese
Low fat parmesan cheese
Vegetables
Sweet potatoes
Spaghetti squash
Leeks
Onions
Garlic
Cabbage or ready prepared coleslaw mix
Celery
Cucumber
Red pepper
Carrots
Romaine lettuce
Mixed salad greens
Spinach
Bean sprouts
Asparagus
Mushrooms
Miscellaneous:
Low sodium soy sauce- or try Tamari sauce
Olive oil
Coconut oil
Hummus
Kidney beans
Tin low sodium tomatoes
Low sodium tomato sauce
Low sodium chicken stock
Black olives
Balsamic vinegar
Spike or natural salt substitute
Low fat ceasar salad dressing
Low fat Poppy seed dressing
Low fat or natural mayonnaise
Chili powder
Printable version: PDF Healthy Food List
Printable version: PDF 7 Day meal Plan
Final Thoughts:
The focus of the healthy food list and 7 day meal plan are on foods that are high in nutrients particularly, calcium, magnesium, potassium, zinc, EFA’s, vitamins and antioxidants. These foods should be whole, natural and unrefined as nature intended. Bad foods such as sugar, white flour, processed meats, trans fats, refined and packaged foods are nonexistent.
The healthy food list does not contain ALL healthy foods otherwise it would be a mile long!, just the ones in the 7 day meal plan. Use the meal plan and healthy food list as a guide to get you started, you can use the additional guidelines to build your own plan by reviewing the recipes in the
heart healthy meals
section and by reviewing how to build your own
heart healthy diet plan.
Use the nutrition information search box below to discover nutrients in food and learn to be a smart label reader.
Back to Healthy Food List
