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