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How To Meal Prep To Reduce Your High Blood Pressure

January 25, 2021 3 min read

How To Meal Prep To Reduce Your High Blood Pressure - My Healthy Penguin®

America has a huge chronic health problem, and a lot of it has to do with the quality of the food that we eat.  

Heart disease is the leading causes of death in America. While there is a genetic component involved, many chronic diseases, including heart disease, can be prevented or corrected with an appropriate diet. 

So many of our chronic diseases and factors like high blood pressure correlate with the lifestyles that we live and what we choose to put into our bodies. The prevalence of overly-processed foods that are high in fat, sugar, and artificial ingredients makes it very easy to make poor dietary decisions that have adverse health effects. 

On the other hand, taking some time to plan your meals and eat more nutritious fare full of veggies, lean protein, and complex carbohydrates can reduce your risk of high blood pressure and other life-altering chronic diseases.  

Learn how to control your blood pressure by eating a healthy diet that’s still convenient by meal prepping. 

How meal prepping can help lower high blood pressure 

Our food culture is driven by convenience. The reason the quality of our food has gone down while the caloric intake and bad ingredients have gone up is because there is a huge demand for ready-to-eat foods that can be eaten even in the middle of the most hectic schedules. 

Again, some people are genetically predisposed to having high blood pressure. However, there are factors that you can control, and a lot them have to do with your diet and exercise. Being overweight and eating a poor diet can lead to high blood pressure.  

One of the main things to avoid when you have high blood pressure is excess sodium. Unfortunately, these convenient foods are often loaded with sodium and other poor-quality ingredients. Making a habit of eating them can lead to, or exacerbate, your high blood pressure. 

You can still have the convenience that modern food solutions give you, but more control over the nutrition and ingredients, when you meal prep. Meal prepping involves cooking your food in batches so that you have food ready to go during the week. 

Eating more whole, nutritious foods and less sodium-laden prepackaged options can help you shed weight and reduce your consumption of harmful ingredients and lifestyle choices that can lead to high blood pressure. 

Foods that can help reduce your high blood pressure: 

If you have high blood pressure, you should be avoiding excess salt and high-calorie, nutrition-depleted foods that can lead to weight loss and exacerbate your health problems. Instead, focus on getting more: 

  • Whole grains 
  • Vegetables  
  • High-fiber fruits 
  • Lean protein 

How to meal prep to reduce your blood pressure 

  1. Always make sure vegetables are the focus of your meals 

You already know that vegetables are an important part of your diet, and if you have high blood pressure, this is even more true. Veggies provide fiber and essential nutrients like potassium which can combat the water-retaining effects of sodium. 


  1. Replace low-quality carbohydrates with whole grains and fibrous vegetables. 

Eating too many sugary, highly-processed carbohydrates leads to excess fat and increases the risk of chronic diseases like high blood pressure. Make some easy swaps that give you more nutrients and fiber – switch your white rice for brown, use a whole-wheat pasta, or replace the pasta with spiralized veggies to get your carb fill without negatively affecting your blood pressure. 


  1. Use salt substitutes to enhance taste 

Eating a diet low in sodium is essential for reducing your blood pressure. Don’t reach for the salt shaker – use a mixture of other herbs, spices, and sodium-free alternatives instead to give your taste buds the saltiness they desire without the water-retaining effects. 


  1. Eat correct portions.

Obesity is one of the major factors that can lead to high blood pressure. If your high blood pressure can be improved with weight loss, focus on appropriate serving sizes in your meal prep. Reduce the carb and protein servings - your meal should still leave you satisfied because of the fiber and lean protein. 


If you have a hard time portioning things out yourself, use a meal prep service instead! 


Having high blood pressure can be a scary diagnosis but eating a correct diet can help. Start taking care of your heart health today by changing your eating habits – you’ll feel better and be awarded with a better quality of life in the long run.  

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