In This ArticleView AllIn This ArticleWhat to Look ForThe Best LunchOther Tips

In This ArticleView All

View All

In This Article

What to Look For

The Best Lunch

Other Tips

Close

Photo:PHOTOGRAPHER: FRED HARDY, FOOD STYLIST: MARGARET MONROE DICKEY

a recipe photo of the Vegan Superfood Grain Bowls

PHOTOGRAPHER: FRED HARDY, FOOD STYLIST: MARGARET MONROE DICKEY

Ominously dubbed the “silent killer” as it often has no obvious symptoms, high blood pressure (aka hypertension) is an increasingly common medical condition. Nearly half of all American adults have high blood pressure.

Over time, untreated hypertension can lead to heart disease and stroke, so it is important to get it under control. Luckily, diet and lifestyle changes can help. “Considerable evidence has shown that healthy food choices can extend longevity and reduce the risk of cardiovascular disease, high blood pressure and diabetes,” saysEstelle Jean, M.D., a cardiologist from MedStar Montgomery Medical Center in Olney, Maryland.

Unfortunately, our fast-paced lifestyles can make adopting a healthier eating pattern challenging. Skipping lunch may seem appealing to sneak in a few extra minutes of work, but it can “lead to excess hunger, which can lead to eating too much. Irregular eating patterns can negatively impact metabolism, which may lead to an increased risk of metabolic syndrome, high blood pressure and obesity,” saysBradley Serwer, M.D., an interventional cardiologist and chief medical officer at VitalSolution.

Furthermore, a study found that those who routinely skipped lunch ate fewer fruits, vegetables, whole grains, seafood and plant-based proteins—the foods that can help manage your blood pressure. Luckily, choosing a heart-healthy lunch option doesn’t have to be complicated. In this article, we’ll share an expert-approved (and easy) lunch option that you can enjoy worry-free if you have high blood pressure.

What to Look For in a Heart-Healthy Lunch

The​​Dietary Approaches to Stop Hypertension (DASH) dietis considered one of the most effective eating patterns for managing high blood pressure. This diet includes fruits, vegetables, low-fat or fat-free dairy products, whole grains, fish, poultry, beans and nuts. On the other hand, it limits saturated fats (those found in red meat, butter, coconut oil and dairy),added sugarsand sodium. So, to ensure a heart-healthy lunch, your best bet is to follow this diet’s guidelines.

Include a Variety of Different Vegetables

The DASH diet recommends between four and five daily servings of fruits and vegetables—so make room for them on your lunch plate. Produce provides a variety of beneficial nutrients for lowering blood pressure, such as fiber, vitamin C and potassium.

Speaking of potassium, “Choosing a lunch that incorporates at least one colorful vegetable (such as tomatoes, carrots, beets or eggplant) and one dark leafy green (like kale, spinach or arugula) can help ensure you get the necessary potassium to maintain optimal blood pressure levels.” saysCatalina Ruz, M.S., RDN, from Top Nutrition Coaching.Potassiumis critical for managing high blood pressure. This mineral helps relax your blood vessel walls, reducing the tension and lowering your blood pressure.

Reduce the Saturated Fat

While the DASH diet is low in saturated fat and trans fat, it isn’t fat-free. Instead, it encourages you to incorporate unsaturated fats likeomega-3 fatty acidsand those found in nuts, seeds and vegetable oils like olive, avocado and sesame. Choosingplant-based proteins(tofu, beans and legumes) more often can be a great way to keep saturated fat in check. What’s more, a study found that people who got their protein from a greater variety of sources had better blood pressure.

Pack It with Flavor but Not with Sodium

If you are short on time and routinely find yourself ordering lunch or grabbing something from the vending machine, you’re likely overshooting the daily sodium recommendation. The American Heart Association recommends limiting your sodium intake to 2,300 milligrams (but ideally 1,500 mg) per day for better blood pressure.Packing a lunch from home can go a long way to reduce your sodium intake. The majority of the sodium in people’s diets comes from restaurants or packaged foods rather than from the saltshaker.

EatingWell

A chart of the blood pressure ranges recognized by the American Heart Association. The text reads “Measuring your blood pressure and understanding the readings is critical to prevent and diagnose blood pressure conditions like hypotension and hypertension. These are the ranges recognized by the American Heart Association.” The categories are the following: Low blood pressure with a systolic reading of 90 mmHg and a diastolic reading of less than 60 mmHg. Normal blood pressure with a systolic reading of less than 120 mmHg and less than 80 mmHg. Elevated blood pressure with a systolic reading of 120-129 mmHg and less than 80 mmHg. Hypertension stage 1 blood pressure with a systolic reading of 130-139 mmHg or a diastolic reading of 80-89 mmHg. Hypertension stage 2 blood pressure with a systolic reading of 140 or higher or a diastolic reading of 90 or higher mmHg. Hypertensive Crisis blood pressure with a systolic reading higher than 180 or a diastolic reading of higher than 120.

The Best Lunch for High Blood Pressure

“This meal ticks several boxes for heart health,” saysVeronica Rouse, RD, owner of The Heart Dietitian in Ontario, Canada. “A well-crafted heart-healthy lunch should ideally include a good mix of whole grains, plant-based proteins, healthy fats and an abundance of fruits and vegetables. These components work together to provide a range of nutrients that support heart health.”

Packed with Potassium

Rich in Fiber

Research has shown that people with hypertension who eat higher-fiber diets may have lower blood pressure readings than those eating low-fiber diets.If you want to hit the mark for fiber for the day, this grain bowl will get you almost halfway there, since it provides 13 grams of fiber per serving.

May Promote Blood Vessel Health

Like trying to force water through a narrow tube, blood pressure increases when your blood vessels lose their flexibility with age or become narrow due to plaque buildup (aka atherosclerosis). Certain foods, like the beets in these grain bowls, can encourage your blood vessels to dilate, allowing blood to flow freely. “Nitric oxide, derived from beets, can enhance the flow of oxygen-rich blood throughout your circulatory system, aiding in blood pressure regulation and overall circulation. Research studies have shown that consuming beets or beet juice can effectively lower blood pressure in individuals with hypertension,” says Ruz.

Other Tips to Manage Your Condition

The Bottom Line

If you are one of many Americans with high blood pressure, finding a lunch option that is low effort, tastes good and meets the mark for a heart-healthy diet may feel challenging. But it doesn’t have to. This vegan superfood grain bow is packed with heart-supportive minerals like calcium, magnesium and potassium, while also low in saturated fat and sodium. You’ll be well on your way to meeting your fiber goals for the day when having this bowl for lunch since it provides 13 grams of fiber.

11 15-Minute, High-Fiber Lunches for High Blood Pressure

Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Was this page helpful?

Thanks for your feedback!

Tell us why!OtherSubmit

Tell us why!

SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Centers for Disease Control and Prevention.Facts About Hypertension.Zeballos E, Todd JE.The effects of skipping a meal on daily energy intake and diet quality.Public Health Nutrition. 2020;23(18):3346-3355. doi:10.1017/S1368980020000683Zhou, C. et al.Inverse association between variety of proteins with appropriate quantity from different food sources and new-onset hypertension.Hypertension. 2022;79:1017–1027. doi:10.1161/hypertensionaha.121.18222.American Heart Association.Shaking the Salt Habit to Lower High Blood Pressure.Centers for Disease Control and Prevention.Sodium, Potassium and Health.Whelton, P.K.Sodium and potassium intake in US adults.Circulation. 2018;137:247–249. doi:10.1161/circulationaha.117.031371.2020-2025 Dietary Guidelines for Americans.Special Considerations.Reynolds AN, Akerman A, Kumar S, Diep Pham HT, Coffey S, Mann J.Dietary fibre in hypertension and cardiovascular disease management: Systematic Review and Meta-analyses.BMC Medicine. 2022;20(1). doi:10.1186/s12916-022-02328-xBenjamim CJ, Porto AA, Valenti VE, et al.Nitrate derived from beetroot juice lowers blood pressure in patients with arterial hypertension: A systematic review and meta-analysis.Frontiers in Nutrition. 2022;9. doi:10.3389/fnut.2022.823039Alpsoy Ş.Exercise and hypertension.Physical Exercise for Human Health. 2020:153-167. doi:10.1007/978-981-15-1792-1_10Roerecke M, Tobe SW, Kaczorowski J, et al.Sex‐specific associations between alcohol consumption and incidence of hypertension: A systematic review and meta‐analysis of cohort studies.Journal of the American Heart Association. 2018;7(13). doi:10.1161/jaha.117.008202American Heart Association.Limiting Alcohol to Manage High Blood Pressure.

Sources

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Centers for Disease Control and Prevention.Facts About Hypertension.Zeballos E, Todd JE.The effects of skipping a meal on daily energy intake and diet quality.Public Health Nutrition. 2020;23(18):3346-3355. doi:10.1017/S1368980020000683Zhou, C. et al.Inverse association between variety of proteins with appropriate quantity from different food sources and new-onset hypertension.Hypertension. 2022;79:1017–1027. doi:10.1161/hypertensionaha.121.18222.American Heart Association.Shaking the Salt Habit to Lower High Blood Pressure.Centers for Disease Control and Prevention.Sodium, Potassium and Health.Whelton, P.K.Sodium and potassium intake in US adults.Circulation. 2018;137:247–249. doi:10.1161/circulationaha.117.031371.2020-2025 Dietary Guidelines for Americans.Special Considerations.Reynolds AN, Akerman A, Kumar S, Diep Pham HT, Coffey S, Mann J.Dietary fibre in hypertension and cardiovascular disease management: Systematic Review and Meta-analyses.BMC Medicine. 2022;20(1). doi:10.1186/s12916-022-02328-xBenjamim CJ, Porto AA, Valenti VE, et al.Nitrate derived from beetroot juice lowers blood pressure in patients with arterial hypertension: A systematic review and meta-analysis.Frontiers in Nutrition. 2022;9. doi:10.3389/fnut.2022.823039Alpsoy Ş.Exercise and hypertension.Physical Exercise for Human Health. 2020:153-167. doi:10.1007/978-981-15-1792-1_10Roerecke M, Tobe SW, Kaczorowski J, et al.Sex‐specific associations between alcohol consumption and incidence of hypertension: A systematic review and meta‐analysis of cohort studies.Journal of the American Heart Association. 2018;7(13). doi:10.1161/jaha.117.008202American Heart Association.Limiting Alcohol to Manage High Blood Pressure.

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.

Centers for Disease Control and Prevention.Facts About Hypertension.Zeballos E, Todd JE.The effects of skipping a meal on daily energy intake and diet quality.Public Health Nutrition. 2020;23(18):3346-3355. doi:10.1017/S1368980020000683Zhou, C. et al.Inverse association between variety of proteins with appropriate quantity from different food sources and new-onset hypertension.Hypertension. 2022;79:1017–1027. doi:10.1161/hypertensionaha.121.18222.American Heart Association.Shaking the Salt Habit to Lower High Blood Pressure.Centers for Disease Control and Prevention.Sodium, Potassium and Health.Whelton, P.K.Sodium and potassium intake in US adults.Circulation. 2018;137:247–249. doi:10.1161/circulationaha.117.031371.2020-2025 Dietary Guidelines for Americans.Special Considerations.Reynolds AN, Akerman A, Kumar S, Diep Pham HT, Coffey S, Mann J.Dietary fibre in hypertension and cardiovascular disease management: Systematic Review and Meta-analyses.BMC Medicine. 2022;20(1). doi:10.1186/s12916-022-02328-xBenjamim CJ, Porto AA, Valenti VE, et al.Nitrate derived from beetroot juice lowers blood pressure in patients with arterial hypertension: A systematic review and meta-analysis.Frontiers in Nutrition. 2022;9. doi:10.3389/fnut.2022.823039Alpsoy Ş.Exercise and hypertension.Physical Exercise for Human Health. 2020:153-167. doi:10.1007/978-981-15-1792-1_10Roerecke M, Tobe SW, Kaczorowski J, et al.Sex‐specific associations between alcohol consumption and incidence of hypertension: A systematic review and meta‐analysis of cohort studies.Journal of the American Heart Association. 2018;7(13). doi:10.1161/jaha.117.008202American Heart Association.Limiting Alcohol to Manage High Blood Pressure.

Centers for Disease Control and Prevention.Facts About Hypertension.

Zeballos E, Todd JE.The effects of skipping a meal on daily energy intake and diet quality.Public Health Nutrition. 2020;23(18):3346-3355. doi:10.1017/S1368980020000683

Zhou, C. et al.Inverse association between variety of proteins with appropriate quantity from different food sources and new-onset hypertension.Hypertension. 2022;79:1017–1027. doi:10.1161/hypertensionaha.121.18222.

American Heart Association.Shaking the Salt Habit to Lower High Blood Pressure.

Centers for Disease Control and Prevention.Sodium, Potassium and Health.

Whelton, P.K.Sodium and potassium intake in US adults.Circulation. 2018;137:247–249. doi:10.1161/circulationaha.117.031371.

2020-2025 Dietary Guidelines for Americans.Special Considerations.

Reynolds AN, Akerman A, Kumar S, Diep Pham HT, Coffey S, Mann J.Dietary fibre in hypertension and cardiovascular disease management: Systematic Review and Meta-analyses.BMC Medicine. 2022;20(1). doi:10.1186/s12916-022-02328-x

Benjamim CJ, Porto AA, Valenti VE, et al.Nitrate derived from beetroot juice lowers blood pressure in patients with arterial hypertension: A systematic review and meta-analysis.Frontiers in Nutrition. 2022;9. doi:10.3389/fnut.2022.823039

Alpsoy Ş.Exercise and hypertension.Physical Exercise for Human Health. 2020:153-167. doi:10.1007/978-981-15-1792-1_10

Roerecke M, Tobe SW, Kaczorowski J, et al.Sex‐specific associations between alcohol consumption and incidence of hypertension: A systematic review and meta‐analysis of cohort studies.Journal of the American Heart Association. 2018;7(13). doi:10.1161/jaha.117.008202

American Heart Association.Limiting Alcohol to Manage High Blood Pressure.