The Mediterranean diet is a heart-healthy eating plan that emphasizes whole foods, healthy fats, and lean protein.
Studies have shown that the Mediterranean diet can help lower blood pressure and reduce the risk of heart disease.
The diet is rich in fruits, vegetables, whole grains, nuts, seeds, and legumes, and includes moderate amounts of fish, poultry, and dairy.
Red meat, processed foods, and added sugars are limited on the Mediterranean diet.
A 7-day meal plan for the Mediterranean diet includes breakfast, lunch, dinner, and snacks, with recipes and portion sizes provided.
Sample meals include Greek yogurt with berries and nuts, grilled chicken with roasted vegetables, and lentil soup with whole-grain bread.
Following a Mediterranean-diet meal plan can help manage high blood pressure and improve overall heart health.