10 Quick and Healthy Lunches for Hypertension and Hyperlipidemia

September 27, 2022

Published: September 27, 2022

Updated: May 24, 2023

Miso Mango Ahi Tuna Salad

If you have high blood pressure or high cholesterol, you know that making healthy eating choices is essential. It is important to choose foods that are high in fiber and unsaturated fats and low in sugar, saturated fats, and trans fats.1,2 Fresh, whole foods are the healthiest for your heart. Instead of fast food or leftover takeout for lunch, try some of these heart-healthy recipes!

Nutrition Tips for Lunch

Sandwiches, wraps, salads, and grain bowls are lunches that travel well and, with the right ingredients, can be super healthy. Here are some tips for making healthy lunches that will help lower your blood pressure and cholesterol levels: 2,3

  • Choose whole-grain products for sandwiches and wraps.
  • Choose lean cuts of meat. Avoid deli/sliced meat and jerky, which can be high in sodium. Or, choose beans or tofu instead.
  • Choose low-fat or non-fat dairy products instead of full-fat ones.
  • Limit condiments. Vinegar, mustard, spices, and olive oil are healthier choices than mayonnaise, ketchup, butter, and cream-based dressings.
  • Add lots of fruits and vegetables! Berries, apples, and pears are high in fiber. Dark leafy greens, cruciferous vegetables (Brussels sprouts, broccoli, and cauliflower), sweet potatoes, and winter squash are healthy vegetable choices.
  • Read the nutrition labels on all packaged products. Choose foods that are low in sodium and saturated fat.
Peanut Butter Raspberry Bagel

10 Easy and Healthy Lunch Ideas

  • Open-faced whole wheat sandwich with tomato, tuna, and arugula – Fiber from whole wheat bread helps lower cholesterol levels.4 Tuna is a type of lean meat, so it provides protein without the saturated fat found in red meat.
  • Open-faced whole wheat sandwich with white beans, artichoke hearts, and red onion – For a vegetarian alternative, use white beans in a sandwich instead of meat. Artichoke hearts and red onion add fiber and flavor. Don’t forget to check the nutrition label and look for low-sodium canned beans. Artichoke hearts from a can or jar can also be high in sodium, so look for ones that are packaged in low-sodium brine for a healthier option.
  • Whole wheat chicken wrap with apple, kale, hummus, and carrots – Kale, apples, and chickpeas (in hummus) are superfoods and add antioxidants, fiber, iron, and protein to make a healthy meal.5 Chicken is a good source of lean protein; or for a vegetarian option, use white beans or chickpeas instead.
  • Savory spinach and feta cheese oatmeal – Oatmeal doesn’t have to be sweet, and it doesn’t have to only be eaten for breakfast. Oats are a great food for lowering cholesterol levels because they are high in fiber.6 Choose rolled or steel-cut oats, instead of instant oats, for more nutrients. Add spinach and feta cheese to your oats for protein, calcium, iron, and antioxidants.5
  • Green salad with white beans and avocado – Green salads are a healthy lunch option. They are low in calories and sodium (as long as you choose healthy ingredients). White beans and avocado add protein and fiber to make this meal more filling.5 You can also add a low-sodium salad dressing for more flavor.
  • Green salad with whole wheat pita bread and hummus – A simple green salad made from mixed greens and other vegetables, such as carrots, tomatoes, and cucumber is a great low-fat base for a lunch. Make it more filling by adding a side of whole wheat pita bread and low-sodium hummus.
  • Whole wheat pita sandwich with turkey, pear, and low-fat cheddar cheese with a green salad – Turkey and cheese can be part of a high blood pressure- and high cholesterol-friendly diet – just make sure you’re choosing brands that are low in sodium and saturated fat. Add them to a sandwich made with a whole-wheat beard for a quick and healthy meal. Pears are high in fiber, making them a good choice to help you lower your cholesterol levels.5
  • Vegetarian grain bowl with hummus, avocado, mixed greens, red bell pepper, cucumber, and carrots – If you have leftover whole grain, such as brown rice, barley, or farro, use them as a base for a healthy vegetarian bowl. Add hummus and avocado for healthy fats and protein, and a mix of vegetables for vitamins and fiber.
  • Brown rice bowl with chicken and low-fat cheese with a green salad – Brown rice is a good high-fiber base for a meal. It is a good food for lowering cholesterol.4 Grilled chicken and low-fat cheese are good options for adding protein to your meal. Check the nutrition label to find a cheese that is low in sodium. 
  • Couscous with grilled chicken and vegetables – Grilled chicken and vegetables are good low-sodium and low-fat options for a meal. And, they can be meal-prepped very easily! Season them with herbs and spices instead of salt to keep the sodium content low.  

Summary

You can make lots of healthy lunches using simple ingredients. Try some of these heart-healthy recipes to help lower your blood pressure and cholesterol levels. Some of these are even good for meal prepping!

Need some more meal inspiration? Check out our other posts!

References

  1. Preventing heart disease. The Nutrition Source. Published May 9, 2014. Accessed May 3, 2023. https://www.hsph.harvard.edu/nutritionsource/disease-prevention/cardiovascular-disease/preventing-cvd/
  2. Kromhout D, Menotti A, Kesteloot H, Sans S. Prevention of coronary heart disease by diet and lifestyle: evidence from prospective cross-cultural, cohort, and intervention studies: Evidence from prospective cross-cultural, cohort, and intervention studies. Circulation. 2002;105(7):893-898. doi:10.1161/hc0702.103728
  3. Temple NJ. Fat, sugar, whole grains and heart disease: 50 years of confusion. Nutrients. 2018;10(1). doi:10.3390/nu10010039
  4. FoodData central. Usda.gov. Accessed May 3, 2023. https://fdc.nal.usda.gov/
  5. Thongoun P, Pavadhgul P, Bumrungpert A, Satitvipawee P, Harjani Y, Kurilich A. Effect of oat consumption on lipid profiles in hypercholesterolemic adults. J Med Assoc Thai. 2013;96 Suppl 5:S25-32.
  6. Hollænder PLB, Ross AB, Kristensen M. Whole-grain and blood lipid changes in apparently healthy adults: a systematic review and meta-analysis of randomized controlled studies. Am J Clin Nutr. 2015;102(3):556-572. doi:10.3945/ajcn.115.109165
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