High Blood Pressure Meal Planner

Planning meals to help lower your high blood pressure doesn't have to be a chore. Eat plenty of fruits, vegetables, and whole grains, and cut back on cholesterol and salt. Use these meal ideas to get started.

Breakfast

• Did anyone ever tell you that breakfast is the most important meal of the day? Good! Because starting the day right makes a world of difference in keeping your blood pressure and weight under control. Put away the Pop-Tarts and bacon and try some of these healthful alternatives.

  Stovetop oatmeal (not instant) is an excellent source of energy and fiber, and is ready in five minutes. Add in a little dried fruit, some cinnamon, and skim milk and you've got a great breakfast.

  Bananas, peaches, or berries and low-fat yogurt are another good option. Whatever you eat, avoid prepared goods such as pastries, fast food breakfasts, and breakfast bars, as these contain high levels of sodium that will ratchet up your blood pressure right as your day begins.

Lunch

• Lunch is where a lot of people run into trouble, as it is the meal most often eaten away from home. Stay away from restaurants, especially fast food places, as their food is chock full of sodium, the number-one ingredient linked to high blood pressure.

  Take Subway, the "healthy" fast food option. A six-inch turkey sandwich with cheese and light mayo contains 1,500 milligrams of sodium, if you don't choose one of the saltier breads. That's your recommended sodium for the entire day if you have high blood pressure.

  Planning your meals ahead is the best way to lower high blood pressure. Bring a big homemade salad full of veggies and dress it at work, or bring leftovers from dinner the night before. This way, you know just what you're eating.

Snacks

• Snacks keep us going throughout the day, and there's no reason to give up your 3 o'clock pick-me-up just because you have high blood pressure. The key, as always, is to plan ahead and choose wisely. If you rely on vending machines, you'll be eating way more sodium than you need, with none of the benefits of real food.

  Bring some unsalted nuts, dried fruit, or baby carrots wherever you go, and eat a few when you get hunger pangs. Snacking keeps you from overindulging at mealtimes, helping you keep a healthy weight. Remember, being overweight is a major risk factor for high blood pressure, so watching how much you eat is nearly as important as what you eat.

Dinner

• Dinner is the biggest meal of the day for most people, so it's a good place to target your efforts to lower high blood pressure. As always, stay away from the prepared and frozen food aisles in the grocery, or take one look at the sodium content on a couple of packages to understand why.

  When you plan your evening meal, think of how you can use vegetables, whole grains, and fish or lean meats. Look to whole grain pastas, low-sodium vegetarian sauces, and meats like skinless chicken breasts and salmon.

  Use meats as just a part of a dish, not the feature. Stir-fries, soups, and stews are good examples of how to make a little meat go a long way. Make extra, so you have lunch ready for the next day, but put it right away into the refrigerator so you're not tempted to finish the whole thing.