#1 Lunch for Weight Loss When You Have High Blood Pressure

Deciding what to eat for lunch can be tricky if you’re trying to manage your blood pressure and lose weight, especially if you also want a meal that tastes good. While it may be easy to swing by the drive-thru for a burger, grab a footlong sub or even skip lunch altogether, these options aren’t the best to support your heart health.

If you want to tackle those pesky tummy grumbles during your midday meal and eat food that may help lower your blood pressure and support your weight-loss efforts, some options check all of your boxes. In this article, you’ll learn what to look for when creating a blood pressure- and weight-loss-friendly meal and why our Cranberry-Walnut Chickpea Salad is a great option.

Cranberry-Walnut Chickpea Salad Is Our No. 1 Pick

Many lunches can be a great choice if you’re trying to lose weight and have high blood pressure. As long as your meal makeup falls within the DASH diet guidelines, you can feel confident you’ve made a heart-healthy choice.

If you’re looking for one of the best lunchtime options for weight loss and blood pressure management, try swapping out your classic chicken salad for this Cranberry-Walnut Chickpea Salad. Packed with nutrients that support both goals, this recipe is as versatile as it is delicious.

This dish is made with low-fat yogurt, walnuts, chickpeas and veggies. You have to pop open a can of chickpeas and chop up some onion and celery, but it’s ready in under 10 minutes—perfect for when you’re limited on time midday. Since the major ingredient is chickpeas, this is also a budget-friendly meal. It can be served in a variety of ways, such as between two pieces of whole-grain bread, on a bed of leafy greens, in a wrap or to top multigrain, almond flour or rice crackers. Here’s why it’s so great.

Packed With Minerals

To enjoy a meal that supports weight loss and healthy blood pressure, the best advice is to find a dish that falls within the DASH diet guidelines. When followed correctly, the DASH diet (short for Dietary Approaches to Stop Hypertension) is linked to reductions in blood pressure and weight loss. The DASH diet encourages the consumption of the minerals magnesium, calcium and potassium, all of which help control blood pressure. The ingredients in this recipe check that important box.

Helps Manage Blood Sugar

Chickpeas are a natural source of fiber, plant-based protein and other key nutrients like folate. Research shows that the consumption of chickpeas is beneficial for blood sugar control and may help in weight management by regulating appetite and energy intake.

Provides Plant-Based Protein Source

Walnuts are certified by the American Heart Association as a Heart-Check food for a 1-ounce serving. Walnuts are a source of plant-based protein, providing more than 4 grams of protein per ounce, along with omega-3 fatty acids, fiber, antioxidants and micronutrients, and protein is a nutrient shown to support weight loss.

Contains Probiotics for a Healthy Gut

What brings the chickpea salad together is a creamy dressing made with yogurt. Yogurt is a source of calcium and live cultures that may support healthy and diverse gut microbiota. Data shows that consuming fermented dairy foods, like yogurt, is linked to a healthy weight and blood pressure. The health of the gut and how it can alter hormones, neurotransmitters and inflammatory factors, has an impact on the ability to lose or maintain weight.

May Promote Healthy Blood Vessels

When trying to manage blood pressure, eating foods that encourage blood vessels to dilate may help blood flow more freely, ultimately resulting in lower blood pressure. Eating cranberries, like in this salad, has also been shown to improve the function of your blood vessel lining to help control blood pressure.

Factors to Consider

To follow the DASH diet, the following foods are encouraged:

• Foods that are rich in potassium, calcium, magnesium and fiber
• Foods that are low in saturated fat and sodium
• Whole grains
• Vegetables
• Fruit
• Fat-free or low-fat dairy
• Nuts
• Seeds
• Legumes

DASH recommends limiting the following:

• Added sugars
• Fried foods
• Ultra-processed foods
• High-fat meats and full-fat dairy

Being mindful of these principles can help you determine whether a lunch option is a “good-for-you” choice or one that should be passed up when you aim to reduce your blood pressure and manage your weight.

Other Tips to Lose Weight and Manage Your Blood Pressure

Eating Cranberry-Walnut Chickpea Salad will provide the right balance of nutrients to support weight loss and blood pressure-supporting goals. Along with including lunches like these, there are other things you can do to lead a heart-healthy lifestyle, such as:

• Include daily physical activity
• Prioritize quality sleep
• Manage stress
• Use fresh herbs and spices to flavor your food instead of relying on added salt

The Bottom Line

Lunchtime provides an excellent opportunity to include weight-loss and healthy blood pressure-supporting nutrients in your diet. A simple salad made with nutrient-dense walnuts, chickpeas, cranberries and yogurt can be the perfect heart-healthy midday meal to fuel your body.