In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsWhat’s the Link Between Inflammation and High Blood Pressure?Anti-Inflammatory Foods to Focus OnHow to Meal-Prep Your Week of Meals:Day 1Day 2Day 3Day 4Day 5Day 6Day 7

In This ArticleView All

View All

In This Article

Why This Meal Plan Is Great for You

Frequently Asked Questions

What’s the Link Between Inflammation and High Blood Pressure?

Anti-Inflammatory Foods to Focus On

How to Meal-Prep Your Week of Meals:

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

ClosePhoto: Photographer: Jen Causey, Food Stylist: Ruth BlackburnNearly half of all adults in the United States are diagnosed with high blood pressure, also called hypertension, according to theCenters for Disease Control and Prevention. And yet, only 1 in 4 adults with hypertension have their blood pressure managed. Nicknamed the “silent killer” because high blood pressure has very few symptoms, having hypertension increases the risk of developing heart disease and stroke. The CDC reports that high blood pressure was the primary or contributing cause of nearly 700,000 deaths in the U.S. in 2021. Because of its lack of symptoms,treating and preventing high blood pressureshould be done with regular blood pressure checks in conjunction with your medical provider.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Why This Meal Plan Is Great for YouIn the meantime, there are some proactive steps to take at home to support a healthy heart and improve blood pressure. In this meal plan, we incorporate plenty ofinflammation-reducing foodsand follow the principles of theDASH diet(Dietary Approaches to Stop Hypertension). Consistently touted as one of the healthiest ways of eating, the DASH diet is similar to the popularMediterranean diet. It emphasizes a high intake of fruits and vegetables, whole grains, legumes, lean proteins and nutrients linked to reducing blood pressure, like calcium, potassium and magnesium.Throughout the week, you’ll find delicious anti-inflammatory, heart-healthy meals and snacks with daily sodium capped at no more than 1,500 milligrams per day, as theAmerican Heart Associationrecommends. Plus, each day provides at least 31 grams of fiber, which hasmany health benefits, particularly for the heart, and helps keep you full between meals to avoid that afternoon energy slump.According to theAHA, even a small amount of weight loss can significantly improve blood pressure. For this reason, we set this plan at 1,500 calories a day, a level where most people will lose weight. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.What’s the Link Between Inflammation and High Blood Pressure?Though people often associate inflammation with joint pain, chronic inflammation is actually linked to agrowing list of health conditions, including heart disease, type 2 diabetes, inflammatory bowel disease and certain types of cancers. Chronic inflammation can even triggerstiffness and hardening of the arteries, resulting in high blood pressure. Fortunately, the steps to reduce chronic inflammation often coincide with many of the strategies to lower blood pressure and improve heart health. Changes to both improve blood pressure and decrease inflammation include regular exercise and a nutritious, balanced and adequate diet. To improve inflammation through diet, focus onantioxidant-rich fruitsand vegetables, whole grains, lean proteins and unsaturated fats while limitingpro-inflammatory foods, like refined grains, added sugars and processed foods. Moving your body also has some serious health benefits, as regular exercise plays a role in reducing inflammation and improving heart health.The Best 7-Day Walking Plan to Lower Blood Pressure, According to a Certified Trainer.Anti-Inflammatory Foods to Focus OnFruit, especially fruits rich in antioxidants, potassium and fiber:Berries, cherries, pomegranates, pears, apples, citrus fruits, watermelon, kiwi, melons, bananas, peachesVegetables, particularly dark leafy greens and cruciferous veggies:Collard greens, kale, spinach, broccoli, cauliflower, cabbage, Brussels sproutsFish, especially fish high in omega-3 fatty acids:Salmon, tuna, sardines, mackerelFermented dairy:Yogurt and kefirLegumes and pulses:Lentils, peas, chickpeas, pinto beans, black beans, kidney beans, peanutsLean proteins: Leaner cuts of chicken, beef, turkey and porkNuts and seeds, including natural nut butters(with no added sugar): Almonds, walnuts, pecans, cashews, flaxseeds, chia seeds, pumpkin seedsAvocadoOlive oilWhole grains: Oats, whole wheat, quinoa, brown rice, freekeh, bulgur, wheat berriesHerbs and spices10 Ways to Reduce InflammationHow to Meal-Prep Your Week of Meals:MakeOvernight Steel-Cut Oatsto have for breakfast on Days 2, 3, 5 and 6.PrepareTurkey Chilito have for lunch on Days 2 through 5.Day 1Fred HardyBreakfast (492 calories)1 servingBlackberry Smoothie¼ cup unsalted dry-roasted shelled pistachiosA.M. Snack (42 calories)1 kiwiLunch (351 calories)1 servingCucumber Salad Sandwich1 medium peachP.M. Snack (46 calories)1 cup diced watermelonDinner (572 calories)1 servingSalmon Power BowlDaily Totals:1,503 calories, 56g fat, 13g saturated fat, 79g protein, 184g carbohydrate, 32g fiber, 1,083mg sodiumMake it 2,000 calories:Substitute 1 servingSprouted-Grain Toast with Peanut Butter & Bananafor the pistachios at breakfast, add 1/4 cup unsalted dry-roasted almonds to A.M. snack, and add 1 cup edamame, in pods, to P.M. snack.Day 2Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell RoysterBreakfast (386 calories)1 servingOvernight Steel-Cut Oats2 Tbsp. chopped walnuts¼ cup blueberriesA.M. Snack (106 calories)1 cup nonfat plain kefir¼ cup raspberriesLunch (379 calories)1 servingTurkey ChiliP.M. Snack (271 calories)1 medium apple¼ cup unsalted dry-roasted shelled pistachiosDinner (380 calories)1 servingAnti-Inflammatory Chicken & Beet SaladDaily Totals:1,522 calories, 72g fat, 12g saturated fat, 83g protein, 145g carbohydrate, 32g fiber, 1,437mg sodiumMake it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, 1 medium banana to lunch and 1 servingEverything Bagel Avocado Toastto dinner.Day 3Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell RoysterBreakfast (386 calories)1 servingOvernight Steel-Cut Oats2 Tbsp. chopped walnuts¼ cup blueberriesA.M. Snack (263 calories)1 medium banana1½ Tbsp. smooth natural peanut butterLunch (379 calories)1 servingTurkey ChiliP.M. Snack (103 calories)⅔ cup nonfat plain Greek yogurt¼ cup blackberriesDinner (362 calories)1 servingSheet-Pan Carrots & Chickpeas with TahiniDaily Totals:1,493 calories, 68g fat, 10g saturated fat, 72g protein, 153g carbohydrate, 34g fiber, 1,236mg sodiumMake it 2,000 calories:Add 1 medium apple to lunch, 1/4 cup unsalted dry-roasted almonds to P.M. snack and 1 servingAvocado Caprese Saladto dinner.Day 4Photographer: Fred Hardy, Food Stylist: Emily Nabors Hall, Prop Stylist: Shell RoysterBreakfast (492 calories)1 servingBlackberry Smoothie¼ cup unsalted dry-roasted shelled pistachiosA.M. Snack (46 calories)1 cup cubed watermelonLunch (379 calories)1 servingTurkey ChiliP.M. Snack (95 calories)1 medium appleDinner (477 calories)1 servingSweet Potato & Black Bean TacosDaily Totals:1,488 calories, 61g fat, 12g saturated fat, 65g protein, 187g carbohydrate, 44g fiber, 932mg sodiumMake it 2,000 calories:Add 1 medium bell pepper with 2 Tbsp. hummus to lunch, 2 Tbsp. natural peanut butter to P.M. snack and 1 servingGuacamole Chopped Saladto dinner.Day 5Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh HoggleBreakfast (386 calories)1 servingOvernight Steel-Cut Oats2 Tbsp. chopped walnuts¼ cup blueberriesA.M. Snack (206 calories)¼ cup unsalted dry-roasted shelled pistachios1 plumLunch (379 calories)1 servingTurkey ChiliP.M. Snack (103 calories)⅔ cup nonfat plain Greek yogurt¼ cup blackberriesDinner (426 calories)1 servingPasta alla Norma1 servingTomato Salad with Lemon-Basil VinaigretteMeal-Prep Tip:Reserve 2 servingsPasta alla Normato have for lunch on days 6 and 7.Daily Totals:1,501 calories, 63g fat, 11g saturated fat, 77g protein, 165g carbohydrate, 35g fiber, 1,296mg sodiumMake it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to P.M. snack and 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.Day 6Photographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia BaylessBreakfast (386 calories)1 servingOvernight Steel-Cut Oats2 Tbsp. chopped walnuts¼ cup blueberriesA.M. Snack (131 calories)1 large pearLunch (394 calories)1 servingPasta alla Norma1 medium peachP.M. Snack (103 calories)⅔ cup nonfat plain Greek yogurt¼ cup blackberriesDinner (473 calories)1 servingChicken, Feta & Cucumber Couscous BowlsDaily Totals:1,488 calories, 41g fat, 8g saturated fat, 74g protein, 218g carbohydrate, 33g fiber, 1,265mg sodiumMake it 2,000 calories:Increase to 1/4 cup chopped walnuts at breakfast, add 1 cup edamame in pods to A.M. snack and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.Day 7Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire SpollenBreakfast (491 calories)1 servingBlackberry Smoothie¼ cup unsalted dry-roasted shelled pistachiosA.M. Snack (106 calories)1 cup nonfat plain kefir¼ cup raspberriesLunch (394 calories)1 servingPasta alla Norma1 medium peachP.M. Snack (56 calories)⅔ cup blueberriesDinner (454 calories)1 servingPesto Shrimp½ cup cooked brown riceDaily Totals:1,501 calories, 55g fat, 11g saturated fat, 75g protein, 191g carbohydrate, 31g fiber, 952mg sodiumMake it 2,000 calories:Substitute 1 servingSprouted-Grain Toast with Peanut Butter & Bananafor the pistachios at breakfast, add 1/4 cup unsalted dry-roasted almonds to P.M. snack and add 1 servingMassaged Kale Saladto dinner.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

Close

Photo: Photographer: Jen Causey, Food Stylist: Ruth Blackburn

a recipe photo of the Overnight Steel-Cut Oats served in jars

Nearly half of all adults in the United States are diagnosed with high blood pressure, also called hypertension, according to theCenters for Disease Control and Prevention. And yet, only 1 in 4 adults with hypertension have their blood pressure managed. Nicknamed the “silent killer” because high blood pressure has very few symptoms, having hypertension increases the risk of developing heart disease and stroke. The CDC reports that high blood pressure was the primary or contributing cause of nearly 700,000 deaths in the U.S. in 2021. Because of its lack of symptoms,treating and preventing high blood pressureshould be done with regular blood pressure checks in conjunction with your medical provider.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Why This Meal Plan Is Great for YouIn the meantime, there are some proactive steps to take at home to support a healthy heart and improve blood pressure. In this meal plan, we incorporate plenty ofinflammation-reducing foodsand follow the principles of theDASH diet(Dietary Approaches to Stop Hypertension). Consistently touted as one of the healthiest ways of eating, the DASH diet is similar to the popularMediterranean diet. It emphasizes a high intake of fruits and vegetables, whole grains, legumes, lean proteins and nutrients linked to reducing blood pressure, like calcium, potassium and magnesium.Throughout the week, you’ll find delicious anti-inflammatory, heart-healthy meals and snacks with daily sodium capped at no more than 1,500 milligrams per day, as theAmerican Heart Associationrecommends. Plus, each day provides at least 31 grams of fiber, which hasmany health benefits, particularly for the heart, and helps keep you full between meals to avoid that afternoon energy slump.According to theAHA, even a small amount of weight loss can significantly improve blood pressure. For this reason, we set this plan at 1,500 calories a day, a level where most people will lose weight. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.What’s the Link Between Inflammation and High Blood Pressure?Though people often associate inflammation with joint pain, chronic inflammation is actually linked to agrowing list of health conditions, including heart disease, type 2 diabetes, inflammatory bowel disease and certain types of cancers. Chronic inflammation can even triggerstiffness and hardening of the arteries, resulting in high blood pressure. Fortunately, the steps to reduce chronic inflammation often coincide with many of the strategies to lower blood pressure and improve heart health. Changes to both improve blood pressure and decrease inflammation include regular exercise and a nutritious, balanced and adequate diet. To improve inflammation through diet, focus onantioxidant-rich fruitsand vegetables, whole grains, lean proteins and unsaturated fats while limitingpro-inflammatory foods, like refined grains, added sugars and processed foods. Moving your body also has some serious health benefits, as regular exercise plays a role in reducing inflammation and improving heart health.The Best 7-Day Walking Plan to Lower Blood Pressure, According to a Certified Trainer.Anti-Inflammatory Foods to Focus OnFruit, especially fruits rich in antioxidants, potassium and fiber:Berries, cherries, pomegranates, pears, apples, citrus fruits, watermelon, kiwi, melons, bananas, peachesVegetables, particularly dark leafy greens and cruciferous veggies:Collard greens, kale, spinach, broccoli, cauliflower, cabbage, Brussels sproutsFish, especially fish high in omega-3 fatty acids:Salmon, tuna, sardines, mackerelFermented dairy:Yogurt and kefirLegumes and pulses:Lentils, peas, chickpeas, pinto beans, black beans, kidney beans, peanutsLean proteins: Leaner cuts of chicken, beef, turkey and porkNuts and seeds, including natural nut butters(with no added sugar): Almonds, walnuts, pecans, cashews, flaxseeds, chia seeds, pumpkin seedsAvocadoOlive oilWhole grains: Oats, whole wheat, quinoa, brown rice, freekeh, bulgur, wheat berriesHerbs and spices10 Ways to Reduce InflammationHow to Meal-Prep Your Week of Meals:MakeOvernight Steel-Cut Oatsto have for breakfast on Days 2, 3, 5 and 6.PrepareTurkey Chilito have for lunch on Days 2 through 5.Day 1Fred HardyBreakfast (492 calories)1 servingBlackberry Smoothie¼ cup unsalted dry-roasted shelled pistachiosA.M. Snack (42 calories)1 kiwiLunch (351 calories)1 servingCucumber Salad Sandwich1 medium peachP.M. Snack (46 calories)1 cup diced watermelonDinner (572 calories)1 servingSalmon Power BowlDaily Totals:1,503 calories, 56g fat, 13g saturated fat, 79g protein, 184g carbohydrate, 32g fiber, 1,083mg sodiumMake it 2,000 calories:Substitute 1 servingSprouted-Grain Toast with Peanut Butter & Bananafor the pistachios at breakfast, add 1/4 cup unsalted dry-roasted almonds to A.M. snack, and add 1 cup edamame, in pods, to P.M. snack.Day 2Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell RoysterBreakfast (386 calories)1 servingOvernight Steel-Cut Oats2 Tbsp. chopped walnuts¼ cup blueberriesA.M. Snack (106 calories)1 cup nonfat plain kefir¼ cup raspberriesLunch (379 calories)1 servingTurkey ChiliP.M. Snack (271 calories)1 medium apple¼ cup unsalted dry-roasted shelled pistachiosDinner (380 calories)1 servingAnti-Inflammatory Chicken & Beet SaladDaily Totals:1,522 calories, 72g fat, 12g saturated fat, 83g protein, 145g carbohydrate, 32g fiber, 1,437mg sodiumMake it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, 1 medium banana to lunch and 1 servingEverything Bagel Avocado Toastto dinner.Day 3Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell RoysterBreakfast (386 calories)1 servingOvernight Steel-Cut Oats2 Tbsp. chopped walnuts¼ cup blueberriesA.M. Snack (263 calories)1 medium banana1½ Tbsp. smooth natural peanut butterLunch (379 calories)1 servingTurkey ChiliP.M. Snack (103 calories)⅔ cup nonfat plain Greek yogurt¼ cup blackberriesDinner (362 calories)1 servingSheet-Pan Carrots & Chickpeas with TahiniDaily Totals:1,493 calories, 68g fat, 10g saturated fat, 72g protein, 153g carbohydrate, 34g fiber, 1,236mg sodiumMake it 2,000 calories:Add 1 medium apple to lunch, 1/4 cup unsalted dry-roasted almonds to P.M. snack and 1 servingAvocado Caprese Saladto dinner.Day 4Photographer: Fred Hardy, Food Stylist: Emily Nabors Hall, Prop Stylist: Shell RoysterBreakfast (492 calories)1 servingBlackberry Smoothie¼ cup unsalted dry-roasted shelled pistachiosA.M. Snack (46 calories)1 cup cubed watermelonLunch (379 calories)1 servingTurkey ChiliP.M. Snack (95 calories)1 medium appleDinner (477 calories)1 servingSweet Potato & Black Bean TacosDaily Totals:1,488 calories, 61g fat, 12g saturated fat, 65g protein, 187g carbohydrate, 44g fiber, 932mg sodiumMake it 2,000 calories:Add 1 medium bell pepper with 2 Tbsp. hummus to lunch, 2 Tbsp. natural peanut butter to P.M. snack and 1 servingGuacamole Chopped Saladto dinner.Day 5Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh HoggleBreakfast (386 calories)1 servingOvernight Steel-Cut Oats2 Tbsp. chopped walnuts¼ cup blueberriesA.M. Snack (206 calories)¼ cup unsalted dry-roasted shelled pistachios1 plumLunch (379 calories)1 servingTurkey ChiliP.M. Snack (103 calories)⅔ cup nonfat plain Greek yogurt¼ cup blackberriesDinner (426 calories)1 servingPasta alla Norma1 servingTomato Salad with Lemon-Basil VinaigretteMeal-Prep Tip:Reserve 2 servingsPasta alla Normato have for lunch on days 6 and 7.Daily Totals:1,501 calories, 63g fat, 11g saturated fat, 77g protein, 165g carbohydrate, 35g fiber, 1,296mg sodiumMake it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to P.M. snack and 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.Day 6Photographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia BaylessBreakfast (386 calories)1 servingOvernight Steel-Cut Oats2 Tbsp. chopped walnuts¼ cup blueberriesA.M. Snack (131 calories)1 large pearLunch (394 calories)1 servingPasta alla Norma1 medium peachP.M. Snack (103 calories)⅔ cup nonfat plain Greek yogurt¼ cup blackberriesDinner (473 calories)1 servingChicken, Feta & Cucumber Couscous BowlsDaily Totals:1,488 calories, 41g fat, 8g saturated fat, 74g protein, 218g carbohydrate, 33g fiber, 1,265mg sodiumMake it 2,000 calories:Increase to 1/4 cup chopped walnuts at breakfast, add 1 cup edamame in pods to A.M. snack and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.Day 7Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire SpollenBreakfast (491 calories)1 servingBlackberry Smoothie¼ cup unsalted dry-roasted shelled pistachiosA.M. Snack (106 calories)1 cup nonfat plain kefir¼ cup raspberriesLunch (394 calories)1 servingPasta alla Norma1 medium peachP.M. Snack (56 calories)⅔ cup blueberriesDinner (454 calories)1 servingPesto Shrimp½ cup cooked brown riceDaily Totals:1,501 calories, 55g fat, 11g saturated fat, 75g protein, 191g carbohydrate, 31g fiber, 952mg sodiumMake it 2,000 calories:Substitute 1 servingSprouted-Grain Toast with Peanut Butter & Bananafor the pistachios at breakfast, add 1/4 cup unsalted dry-roasted almonds to P.M. snack and add 1 servingMassaged Kale Saladto dinner.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

Nearly half of all adults in the United States are diagnosed with high blood pressure, also called hypertension, according to theCenters for Disease Control and Prevention. And yet, only 1 in 4 adults with hypertension have their blood pressure managed. Nicknamed the “silent killer” because high blood pressure has very few symptoms, having hypertension increases the risk of developing heart disease and stroke. The CDC reports that high blood pressure was the primary or contributing cause of nearly 700,000 deaths in the U.S. in 2021. Because of its lack of symptoms,treating and preventing high blood pressureshould be done with regular blood pressure checks in conjunction with your medical provider.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Why This Meal Plan Is Great for YouIn the meantime, there are some proactive steps to take at home to support a healthy heart and improve blood pressure. In this meal plan, we incorporate plenty ofinflammation-reducing foodsand follow the principles of theDASH diet(Dietary Approaches to Stop Hypertension). Consistently touted as one of the healthiest ways of eating, the DASH diet is similar to the popularMediterranean diet. It emphasizes a high intake of fruits and vegetables, whole grains, legumes, lean proteins and nutrients linked to reducing blood pressure, like calcium, potassium and magnesium.Throughout the week, you’ll find delicious anti-inflammatory, heart-healthy meals and snacks with daily sodium capped at no more than 1,500 milligrams per day, as theAmerican Heart Associationrecommends. Plus, each day provides at least 31 grams of fiber, which hasmany health benefits, particularly for the heart, and helps keep you full between meals to avoid that afternoon energy slump.According to theAHA, even a small amount of weight loss can significantly improve blood pressure. For this reason, we set this plan at 1,500 calories a day, a level where most people will lose weight. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.What’s the Link Between Inflammation and High Blood Pressure?Though people often associate inflammation with joint pain, chronic inflammation is actually linked to agrowing list of health conditions, including heart disease, type 2 diabetes, inflammatory bowel disease and certain types of cancers. Chronic inflammation can even triggerstiffness and hardening of the arteries, resulting in high blood pressure. Fortunately, the steps to reduce chronic inflammation often coincide with many of the strategies to lower blood pressure and improve heart health. Changes to both improve blood pressure and decrease inflammation include regular exercise and a nutritious, balanced and adequate diet. To improve inflammation through diet, focus onantioxidant-rich fruitsand vegetables, whole grains, lean proteins and unsaturated fats while limitingpro-inflammatory foods, like refined grains, added sugars and processed foods. Moving your body also has some serious health benefits, as regular exercise plays a role in reducing inflammation and improving heart health.The Best 7-Day Walking Plan to Lower Blood Pressure, According to a Certified Trainer.Anti-Inflammatory Foods to Focus OnFruit, especially fruits rich in antioxidants, potassium and fiber:Berries, cherries, pomegranates, pears, apples, citrus fruits, watermelon, kiwi, melons, bananas, peachesVegetables, particularly dark leafy greens and cruciferous veggies:Collard greens, kale, spinach, broccoli, cauliflower, cabbage, Brussels sproutsFish, especially fish high in omega-3 fatty acids:Salmon, tuna, sardines, mackerelFermented dairy:Yogurt and kefirLegumes and pulses:Lentils, peas, chickpeas, pinto beans, black beans, kidney beans, peanutsLean proteins: Leaner cuts of chicken, beef, turkey and porkNuts and seeds, including natural nut butters(with no added sugar): Almonds, walnuts, pecans, cashews, flaxseeds, chia seeds, pumpkin seedsAvocadoOlive oilWhole grains: Oats, whole wheat, quinoa, brown rice, freekeh, bulgur, wheat berriesHerbs and spices10 Ways to Reduce InflammationHow to Meal-Prep Your Week of Meals:MakeOvernight Steel-Cut Oatsto have for breakfast on Days 2, 3, 5 and 6.PrepareTurkey Chilito have for lunch on Days 2 through 5.Day 1Fred HardyBreakfast (492 calories)1 servingBlackberry Smoothie¼ cup unsalted dry-roasted shelled pistachiosA.M. Snack (42 calories)1 kiwiLunch (351 calories)1 servingCucumber Salad Sandwich1 medium peachP.M. Snack (46 calories)1 cup diced watermelonDinner (572 calories)1 servingSalmon Power BowlDaily Totals:1,503 calories, 56g fat, 13g saturated fat, 79g protein, 184g carbohydrate, 32g fiber, 1,083mg sodiumMake it 2,000 calories:Substitute 1 servingSprouted-Grain Toast with Peanut Butter & Bananafor the pistachios at breakfast, add 1/4 cup unsalted dry-roasted almonds to A.M. snack, and add 1 cup edamame, in pods, to P.M. snack.Day 2Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell RoysterBreakfast (386 calories)1 servingOvernight Steel-Cut Oats2 Tbsp. chopped walnuts¼ cup blueberriesA.M. Snack (106 calories)1 cup nonfat plain kefir¼ cup raspberriesLunch (379 calories)1 servingTurkey ChiliP.M. Snack (271 calories)1 medium apple¼ cup unsalted dry-roasted shelled pistachiosDinner (380 calories)1 servingAnti-Inflammatory Chicken & Beet SaladDaily Totals:1,522 calories, 72g fat, 12g saturated fat, 83g protein, 145g carbohydrate, 32g fiber, 1,437mg sodiumMake it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, 1 medium banana to lunch and 1 servingEverything Bagel Avocado Toastto dinner.Day 3Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell RoysterBreakfast (386 calories)1 servingOvernight Steel-Cut Oats2 Tbsp. chopped walnuts¼ cup blueberriesA.M. Snack (263 calories)1 medium banana1½ Tbsp. smooth natural peanut butterLunch (379 calories)1 servingTurkey ChiliP.M. Snack (103 calories)⅔ cup nonfat plain Greek yogurt¼ cup blackberriesDinner (362 calories)1 servingSheet-Pan Carrots & Chickpeas with TahiniDaily Totals:1,493 calories, 68g fat, 10g saturated fat, 72g protein, 153g carbohydrate, 34g fiber, 1,236mg sodiumMake it 2,000 calories:Add 1 medium apple to lunch, 1/4 cup unsalted dry-roasted almonds to P.M. snack and 1 servingAvocado Caprese Saladto dinner.Day 4Photographer: Fred Hardy, Food Stylist: Emily Nabors Hall, Prop Stylist: Shell RoysterBreakfast (492 calories)1 servingBlackberry Smoothie¼ cup unsalted dry-roasted shelled pistachiosA.M. Snack (46 calories)1 cup cubed watermelonLunch (379 calories)1 servingTurkey ChiliP.M. Snack (95 calories)1 medium appleDinner (477 calories)1 servingSweet Potato & Black Bean TacosDaily Totals:1,488 calories, 61g fat, 12g saturated fat, 65g protein, 187g carbohydrate, 44g fiber, 932mg sodiumMake it 2,000 calories:Add 1 medium bell pepper with 2 Tbsp. hummus to lunch, 2 Tbsp. natural peanut butter to P.M. snack and 1 servingGuacamole Chopped Saladto dinner.Day 5Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh HoggleBreakfast (386 calories)1 servingOvernight Steel-Cut Oats2 Tbsp. chopped walnuts¼ cup blueberriesA.M. Snack (206 calories)¼ cup unsalted dry-roasted shelled pistachios1 plumLunch (379 calories)1 servingTurkey ChiliP.M. Snack (103 calories)⅔ cup nonfat plain Greek yogurt¼ cup blackberriesDinner (426 calories)1 servingPasta alla Norma1 servingTomato Salad with Lemon-Basil VinaigretteMeal-Prep Tip:Reserve 2 servingsPasta alla Normato have for lunch on days 6 and 7.Daily Totals:1,501 calories, 63g fat, 11g saturated fat, 77g protein, 165g carbohydrate, 35g fiber, 1,296mg sodiumMake it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to P.M. snack and 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.Day 6Photographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia BaylessBreakfast (386 calories)1 servingOvernight Steel-Cut Oats2 Tbsp. chopped walnuts¼ cup blueberriesA.M. Snack (131 calories)1 large pearLunch (394 calories)1 servingPasta alla Norma1 medium peachP.M. Snack (103 calories)⅔ cup nonfat plain Greek yogurt¼ cup blackberriesDinner (473 calories)1 servingChicken, Feta & Cucumber Couscous BowlsDaily Totals:1,488 calories, 41g fat, 8g saturated fat, 74g protein, 218g carbohydrate, 33g fiber, 1,265mg sodiumMake it 2,000 calories:Increase to 1/4 cup chopped walnuts at breakfast, add 1 cup edamame in pods to A.M. snack and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.Day 7Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire SpollenBreakfast (491 calories)1 servingBlackberry Smoothie¼ cup unsalted dry-roasted shelled pistachiosA.M. Snack (106 calories)1 cup nonfat plain kefir¼ cup raspberriesLunch (394 calories)1 servingPasta alla Norma1 medium peachP.M. Snack (56 calories)⅔ cup blueberriesDinner (454 calories)1 servingPesto Shrimp½ cup cooked brown riceDaily Totals:1,501 calories, 55g fat, 11g saturated fat, 75g protein, 191g carbohydrate, 31g fiber, 952mg sodiumMake it 2,000 calories:Substitute 1 servingSprouted-Grain Toast with Peanut Butter & Bananafor the pistachios at breakfast, add 1/4 cup unsalted dry-roasted almonds to P.M. snack and add 1 servingMassaged Kale Saladto dinner.

Nearly half of all adults in the United States are diagnosed with high blood pressure, also called hypertension, according to theCenters for Disease Control and Prevention. And yet, only 1 in 4 adults with hypertension have their blood pressure managed. Nicknamed the “silent killer” because high blood pressure has very few symptoms, having hypertension increases the risk of developing heart disease and stroke. The CDC reports that high blood pressure was the primary or contributing cause of nearly 700,000 deaths in the U.S. in 2021. Because of its lack of symptoms,treating and preventing high blood pressureshould be done with regular blood pressure checks in conjunction with your medical provider.

How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

How We Create Meal Plans

Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

In the meantime, there are some proactive steps to take at home to support a healthy heart and improve blood pressure. In this meal plan, we incorporate plenty ofinflammation-reducing foodsand follow the principles of theDASH diet(Dietary Approaches to Stop Hypertension). Consistently touted as one of the healthiest ways of eating, the DASH diet is similar to the popularMediterranean diet. It emphasizes a high intake of fruits and vegetables, whole grains, legumes, lean proteins and nutrients linked to reducing blood pressure, like calcium, potassium and magnesium.

Throughout the week, you’ll find delicious anti-inflammatory, heart-healthy meals and snacks with daily sodium capped at no more than 1,500 milligrams per day, as theAmerican Heart Associationrecommends. Plus, each day provides at least 31 grams of fiber, which hasmany health benefits, particularly for the heart, and helps keep you full between meals to avoid that afternoon energy slump.

According to theAHA, even a small amount of weight loss can significantly improve blood pressure. For this reason, we set this plan at 1,500 calories a day, a level where most people will lose weight. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Though people often associate inflammation with joint pain, chronic inflammation is actually linked to agrowing list of health conditions, including heart disease, type 2 diabetes, inflammatory bowel disease and certain types of cancers. Chronic inflammation can even triggerstiffness and hardening of the arteries, resulting in high blood pressure. Fortunately, the steps to reduce chronic inflammation often coincide with many of the strategies to lower blood pressure and improve heart health. Changes to both improve blood pressure and decrease inflammation include regular exercise and a nutritious, balanced and adequate diet. To improve inflammation through diet, focus onantioxidant-rich fruitsand vegetables, whole grains, lean proteins and unsaturated fats while limitingpro-inflammatory foods, like refined grains, added sugars and processed foods. Moving your body also has some serious health benefits, as regular exercise plays a role in reducing inflammation and improving heart health.

The Best 7-Day Walking Plan to Lower Blood Pressure, According to a Certified Trainer.

10 Ways to Reduce Inflammation

Fred Hardy

Blackberry Smoothie

Breakfast (492 calories)

A.M. Snack (42 calories)

Lunch (351 calories)

P.M. Snack (46 calories)

Dinner (572 calories)

Daily Totals:1,503 calories, 56g fat, 13g saturated fat, 79g protein, 184g carbohydrate, 32g fiber, 1,083mg sodium

Make it 2,000 calories:Substitute 1 servingSprouted-Grain Toast with Peanut Butter & Bananafor the pistachios at breakfast, add 1/4 cup unsalted dry-roasted almonds to A.M. snack, and add 1 cup edamame, in pods, to P.M. snack.

Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster

Chicken harvest salad with cherry vinaigrette

Breakfast (386 calories)

A.M. Snack (106 calories)

Lunch (379 calories)

P.M. Snack (271 calories)

Dinner (380 calories)

Daily Totals:1,522 calories, 72g fat, 12g saturated fat, 83g protein, 145g carbohydrate, 32g fiber, 1,437mg sodium

Make it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, 1 medium banana to lunch and 1 servingEverything Bagel Avocado Toastto dinner.

oven-roasted carrots with garbanzo beans and tahini on a platter with linen and serving fork

A.M. Snack (263 calories)

P.M. Snack (103 calories)

Dinner (362 calories)

Daily Totals:1,493 calories, 68g fat, 10g saturated fat, 72g protein, 153g carbohydrate, 34g fiber, 1,236mg sodium

Make it 2,000 calories:Add 1 medium apple to lunch, 1/4 cup unsalted dry-roasted almonds to P.M. snack and 1 servingAvocado Caprese Saladto dinner.

Photographer: Fred Hardy, Food Stylist: Emily Nabors Hall, Prop Stylist: Shell Royster

a recipe photo of the Turkey Chili

A.M. Snack (46 calories)

P.M. Snack (95 calories)

Dinner (477 calories)

Daily Totals:1,488 calories, 61g fat, 12g saturated fat, 65g protein, 187g carbohydrate, 44g fiber, 932mg sodium

Make it 2,000 calories:Add 1 medium bell pepper with 2 Tbsp. hummus to lunch, 2 Tbsp. natural peanut butter to P.M. snack and 1 servingGuacamole Chopped Saladto dinner.

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle

a recipe photo of the Pasta alla Norma

A.M. Snack (206 calories)

Dinner (426 calories)

Meal-Prep Tip:Reserve 2 servingsPasta alla Normato have for lunch on days 6 and 7.

Daily Totals:1,501 calories, 63g fat, 11g saturated fat, 77g protein, 165g carbohydrate, 35g fiber, 1,296mg sodium

Make it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to P.M. snack and 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

Photographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia Bayless

a recipe photo of the Mediterranean Chicken and Couscous Bowls

A.M. Snack (131 calories)

Lunch (394 calories)

Dinner (473 calories)

Daily Totals:1,488 calories, 41g fat, 8g saturated fat, 74g protein, 218g carbohydrate, 33g fiber, 1,265mg sodium

Make it 2,000 calories:Increase to 1/4 cup chopped walnuts at breakfast, add 1 cup edamame in pods to A.M. snack and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.

Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire Spollen

a recipe photo of the Pesto Shrimp

Breakfast (491 calories)

P.M. Snack (56 calories)

Dinner (454 calories)

Daily Totals:1,501 calories, 55g fat, 11g saturated fat, 75g protein, 191g carbohydrate, 31g fiber, 952mg sodium

Make it 2,000 calories:Substitute 1 servingSprouted-Grain Toast with Peanut Butter & Bananafor the pistachios at breakfast, add 1/4 cup unsalted dry-roasted almonds to P.M. snack and add 1 servingMassaged Kale Saladto dinner.

Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Was this page helpful?

Thanks for your feedback!

Tell us why!OtherSubmit

Tell us why!

SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

Sources

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.

U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.