The Best Lunch for Weight Loss with High Blood Pressure, According to a Dietitian
Cranberry-Walnut Chickpea Salad is our favorite meal for high blood pressure.
This lunch follows the DASH diet and contains potassium, calcium, and magnesium.
This salad is great for heart and digestive health, and it may aid with blood sugar management.
Choosing what to eat for lunch might be difficult if you're attempting to control your blood pressure and reduce weight, especially if you want a tasty meal. While it may be tempting to stop at the drive-thru for a burger, grab a footlong sub, or skip lunch entirely, these alternatives are not ideal for your heart health.
If you want to get rid of those bothersome belly grumbles during your noon meal while still eating food that may assist in decreasing your blood pressure and supporting your weight-loss efforts, certain selections are ideal. In this article, you'll discover what to look for while preparing a blood pressure- and weight-loss-friendly dinner, as well as why our Cranberry-Walnut Chickpea Salad is an excellent choice.
Cranberry-Walnut Chickpea Salad is our top pick.
Many meals are excellent options if you're attempting to reduce weight and have high blood pressure. As long as your meal plan adheres to the DASH diet guidelines, you may be certain you've picked a heart-healthy option.
If you want to lose weight and control your blood pressure at lunchtime, try this cranberry-walnut chickpea salad instead of your usual chicken salad. This dish is as adaptable as it is tasty, with enough nutrients to help you achieve both goals.
This recipe combines low-fat yogurt, walnuts, chickpeas, nuts, and vegetables. You'll need to open a can of chickpeas and chop some onion and celery, but it takes less than 10 minutes to prepare—ideal for when you're short on time in the middle of the day. This dinner is extremely inexpensive because chickpeas are the main component. It may be served in a variety of ways, including between two slices of whole-grain bread, on a bed of leafy greens, in a wrap, or on top of multigrain, almond flour, or rice crackers. Here's what makes it so awesome.
Packed with minerals
The greatest tip for enjoying a dinner that promotes weight reduction and healthy blood pressure is to choose a dish that follows the DASH diet recommendations. When followed correctly, the DASH diet (short for Dietary Approaches to Stop Hypertension) has been associated with lower blood pressure and weight loss. The DASH diet promotes the consumption of magnesium, calcium, and potassium, all of which assist in regulating blood pressure. The components in this recipe tick that key box.
Helps manage blood sugar.
Chickpeas are a natural source of fiber, plant-based protein, and other essential elements, including folate. Chickpea eating has been shown in studies to improve blood sugar regulation and may aid in weight management by moderating hunger and energy intake. 1
provides a plant-based protein source.
The American Heart Association has approved walnuts as a Heart-Check food for a one-ounce meal. 2 Walnuts are high in plant-based protein, with more than 4 grams per ounce, as well as omega-3 fatty acids, fiber, antioxidants, and micronutrients. Protein has been demonstrated to help with weight reduction. 34
Includes probiotics for a healthy gut.
A creamy yogurt dressing pulls the chickpea salad together. Yogurt contains calcium and living cultures, which may help maintain a healthy and diverse gut microbiome. Data demonstrate that consuming fermented dairy foods, such as yogurt, is associated with a healthy weight and blood pressure. 5 The gut's health, as well as how it affects hormones, neurotransmitters, and inflammatory variables, has an influence on weight loss and maintenance. 6
May promote healthy blood vessels.
When attempting to control blood pressure, consuming foods that cause blood vessels to dilate may allow blood to flow more freely, resulting in lower blood pressure. Eating cranberries, such as in this salad, has also been demonstrated to increase the function of your blood vessel lining, which aids in blood pressure regulation. 7
Factors to Consider.
To follow the DASH diet, the following foods are recommended:
Foods high in potassium, calcium, magnesium, and fiber
Foods with reduced saturated fat and salt.
Whole grains
Vegetables
Fruit
Fat-free or low-fat dairy
Nuts
Seeds
Legumes
DASH suggests limiting the following.
Added sugar
Fried foods.
Ultraprocessed foods
High-fat meats and whole-fat dairy
When trying to lower your blood pressure and control your weight, keeping these ideas in mind will help you assess if a lunch option is "good for you" or should be avoided.
Other Tips for Losing Weight and Managing Your Blood Pressure
Eating cranberry-walnut chickpea salad will give the proper nutritional balance to promote weight reduction and blood pressure management goals. Along with including meals like these, there are additional ways to adopt a heart-healthy lifestyle, such as
Include regular physical activity.
Prioritize decent sleep.
Manage your stress.
Rather than using additional salt, flavor your cuisine using fresh herbs and spices.
The Bottom Line
Lunchtime is a good time to add weight-loss and blood pressure-supporting foods to your diet. A simple salad of nutrient-dense walnuts, chickpeas, cranberries, and yogurt might be the ideal heart-healthy noon meal to energize your body.