Low Salt Diet for Hypertension control
(***Watch for any food allergies and avoid those***)
🍽️ 1,800 kcal Low-Sodium Diet Meal Plan for Hypertension
Total Calories: ~1,800 kcal/day
Macronutrient Ratio:
Carbohydrates: ~50%
Protein: ~20-25%
Healthy Fats: ~25-30%
Key Focus:
✅ Low Sodium (<1,500 mg/day)
✅ High Potassium & Magnesium (Supports blood pressure control)
✅ Whole Foods, No Processed Items
📅 Meal Plan
🥣 Breakfast (~450 kcal)
✅ Option 1: Oatmeal with Nuts & Bananas
½ cup oats (150 kcal)
½ banana (45 kcal)
1 tbsp walnuts (70 kcal)
½ cup unsweetened almond milk (30 kcal)
1 tsp cinnamon (5 kcal)
✅ Option 2: Avocado & Tomato Whole Wheat Toast
1 slice whole wheat bread (80 kcal)
½ avocado (120 kcal)
2 slices fresh tomato (10 kcal)
1 tsp lemon juice (5 kcal)
🍲 Lunch (~500 kcal)
✅ Option 1: Grilled Salmon & Quinoa Bowl
3 oz grilled salmon (175 kcal)
½ cup cooked quinoa (110 kcal)
1 cup steamed spinach (40 kcal)
1 tbsp olive oil + lemon juice dressing (120 kcal)
✅ Option 2: Lentil & Veggie Soup
1 cup homemade lentil soup (180 kcal)
1 slice whole wheat bread (80 kcal)
1 tsp olive oil (40 kcal)
½ cup roasted carrots & zucchini (50 kcal)
🥗 Snack 1 (~150 kcal)
✅ Option 1: Hummus & Cucumber Slices
3 tbsp hummus (90 kcal)
½ cup cucumber slices (20 kcal)
✅ Option 2: Unsalted Nuts & Dark Chocolate
5 almonds & 5 walnuts (70 kcal)
1 small square dark chocolate (70% cocoa) (60 kcal)
🍛 Dinner (~550 kcal)
✅ Option 1: Stir-Fried Tofu & Brown Rice
½ cup cooked brown rice (110 kcal)
½ cup stir-fried tofu (100 kcal)
1 cup mixed bell peppers & zucchini (50 kcal)
1 tbsp olive oil (120 kcal)
✅ Option 2: Roasted Chicken & Sweet Potatoes
3 oz skinless roasted chicken (140 kcal)
½ cup mashed sweet potatoes (100 kcal)
1 cup steamed broccoli (50 kcal)
1 tbsp olive oil (120 kcal)
🍎 Snack 2 (~150 kcal)
✅ Option 1: Greek Yogurt & Blueberries
½ cup plain Greek yogurt (80 kcal)
½ cup blueberries (40 kcal)
✅ Option 2: Berry Smoothie with Flaxseeds
½ cup mixed berries (35 kcal)
½ cup almond milk (30 kcal)
1 tbsp flaxseeds (50 kcal)
🛒 Grocery List (1 Week)
Protein & Dairy Alternatives
✅ Tofu (1 block)
✅ Salmon (1 lb)
✅ Skinless Chicken Breast (1.5 lbs)
✅ Lentils (2 cups)
✅ Greek Yogurt (2 cups)
✅ Unsalted Hummus (1 container)
Fruits
✅ Bananas (4)
✅ Mixed Berries (2 cups)
✅ Avocados (3)
✅ Blueberries (1 cup)
Vegetables
✅ Spinach (1 bunch)
✅ Tomatoes (2)
✅ Cucumber (1)
✅ Broccoli (2 heads)
✅ Bell Peppers (2)
✅ Zucchini (1)
✅ Carrots (2 large)
✅ Sweet Potatoes (2)
Grains & Legumes
✅ Oats (2 cups)
✅ Quinoa (1 cup)
✅ Brown Rice (2 cups)
✅ Whole Wheat Bread (1 loaf)
Healthy Fats & Nuts
✅ Almonds (1 cup, unsalted)
✅ Walnuts (1 cup, unsalted)
✅ Flaxseeds (1 small bag)
✅ Olive Oil (1 bottle)
Condiments & Miscellaneous
✅ Dark Chocolate (70% cocoa, 1 bar)
✅ Lemon (2)
✅ Garlic (1 bulb)
✅ Cinnamon (1 small container)
✅ Balsamic Vinegar (1 small bottle)
✔️ Key Benefits
✅ Low Sodium: Helps manage blood pressure
✅ Rich in Potassium & Magnesium: Supports heart health
✅ No Processed or Canned Foods: Eliminates hidden sodium