According to theCenters for Disease Control, about 116 million American adults have high-blood pressure (that’s nearly 1 in 2 adults). The tricky thing is that people may not even know they’re included in this statistic because high-blood pressure (also known as hypertension) usually presents with no symptoms. If left untreated, high blood pressure can lead to heart attack and stroke, which is why it’s important to get your blood pressure checked regularly with your doctor.

You’ll find plenty of fiber-rich fruits, vegetables and whole grains, lean protein, low-fat dairy and healthy fats like olive oil and avocado. We included lots ofhigh-potassium foods, such as cantaloupe, sweet potatoes and white beans, and seasoned dishes with just a little bit of salt-a combination that works together to keep blood pressure balanced. Lowering your blood pressure can sometimes be about more than just your diet. Talk to your doctor about adding in an exercise program and other healthy lifestyle factors (think: not smoking or decreasing daily stress).

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.

high blood pressure meal plan, 1,500 calories; stuffed baked potato

Day 1

bowl of low-sodium chicken dish

Breakfast (307 calories, 157 mg sodium)

Top oats with raisins, walnuts and a pinch of cinnamon.

A.M. Snack (201 calories, 190 mg sodium)

Lunch (301 calories, 466 mg sodium)

  • 1 servingQuick Creamy Tomato Cup-of-Soup

Easy Grilled Cheese

  • 2 tsp. unsalted butter

  • 1 slice whole-wheat bread, halved

  • 2 Tbsp. shredded Cheddar cheese

Spread butter on one side of the bread slices. Place 1 slice, buttered-side down, in a warm skillet. Top with cheese and the other slice of bread, buttered-side up. Cook on each side until golden brown and the cheese has melted.

P.M. Snack (210 calories, 54 mg sodium)

Dinner (465 calories, 359 mg sodium)

  • 1 servingJerk Chicken & Pineapple Slaw

  • 1 cupEasy Brown Rice

Daily Totals: 1,483 calories, 71 g protein, 217 g carbohydrate, 28 g fiber, 42 g fat, 13 g saturated fat, 3,661 mg potassium, 1,225 mg sodium

Day 2

containers of spiralized zuccini noodles and sauce

Breakfast (419 calories, 238 mg sodium)

  • 1 servingSpinach-Avocado Smoothie

  • 1 medium orange

A.M. Snack (237 calories, 96 mg sodium)

Lunch (336 calories, 555 mg sodium)

  • 1 servingZucchini Noodles with Quick Turkey Bolognesetopped with 1 Tbsp. basil-infused olive oil

P.M. Snack (54 calories, 26 mg sodium)

  • 1 cup cubed cantaloupe

Dinner (430 calories, 586 mg sodium)

  • 1 servingEasy Pea & Spinach Carbonara

Daily Totals: 1,476 calories, 70 g protein, 184 g carbohydrate, 34 g fiber, 58 g fat, 12 g saturated fat, 3,698 mg potassium, 1,501 mg sodium

Day 3

Skillet Lemon Chicken & Potatoes with Kale

Breakfast (357 calories, 238 mg sodium)

A.M. Snack (54 calories, 26 mg sodium)

P.M. Snack (336 calories, 555 mg sodium)

Dinner (374 calories, 378 mg sodium)

  • 1 servingSkillet Lemon Chicken & Potatoes with Kale

Evening Snack (93 calories, 2 mg sodium)

  • 3 cups air-popped popcorn topped with 1 Tbsp. no-salt-added garlic & herb seasoning

Daily Totals: 1,477 calories, 72 g protein, 162 g carbohydrate, 24 g fiber, 65 g fat, 13 g saturated fat, 4,012 mg potassium, 1,278 mg sodium

Day 4

Southwestern Salmon Cobb Salad

A.M. Snack (64 calories, 1 mg sodium)

  • 1 cup raspberries

Dinner (385 calories, 668 mg sodium)

  • 1 servingSouthwestern Salmon Cobb Salad

Evening Snack (146 calories, 1 mg sodium)

  • 2 cups air-popped popcorn topped with 2 tsp. olive oil & 1 Tbsp. no-salt-added garlic & herb seasoning

Daily Totals: 1,499 calories, 81 g protein, 143 g carbohydrate, 33 g fiber, 73 g fat, 18 g saturated fat, 4,542 mg potassium, 1,518 mg sodium

Day 5

Bean & Barley Soup

P.M. Snack (27 calories, 13 mg sodium)

  • 1/2 cup cantaloupe

Dinner (445 calories, 649 mg sodium)

  • 1 servingBean & Barley Soup

  • 2 cups mixed greens dressed with 2 tsp. each oil & vinegar

  • 2 cups air-popped popcorn topped with 1 Tbsp. no-salt-added garlic & herb seasoning

Daily Totals: 1,495 calories, 66 g protein, 187 g carbohydrate, 40 g fiber, 62 g fat, 11 g saturated fat, 4,479 mg potassium, 1,553 mg sodium

Day 6

Sour Cream-&-Herb Baked Potatoes

A.M. Snack (306 calories, 190 mg sodium)

Dinner (357 calories, 141 mg sodium)

  • 1 servingSour Cream & Herbed Baked Potatoes

Daily Totals: 1,480 calories, 50 g protein, 202 g carbohydrate, 31 g fiber, 59 g fat, 17 g saturated fat, 4,139 mg potassium, 1,007 mg sodium

Day 7

Tuna, White Bean & Dill Salad

Breakfast (328 calories, 264 mg sodium)

A.M. Snack (62 calories, 0 mg sodium)

Lunch (366 calories, 678 mg sodium)

  • 1 servingTuna, White Bean & Dill Salad

P.M. Snack (279 calories, 190 mg sodium)

Dinner (457 calories, 387 mg sodium)

  • 1 servingToaster Oven Tostada

Daily Totals: 1,492 calories, 75 g protein, 216 g carbohydrate, 52 g fiber, 50 g fat, 9 g saturated fat, 4,187 mg potassium, 1,520 mg sodium

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